It is not a mystery anymore that a lot of individuals don’t get adequate amounts of veggies. Super green powders are supplements for the diet that are created to aid individuals to hit their required intake of veggies. Labels on products claim that the said supplements can enhance the energy levels and immunity of the body along with helping the body detoxify. However, people may be wondering how the benefits of these products can be confirmed by any scientific backing.
In this article, we look at how healthy these green powders are.
Green Powders: What Are They?
Green Powders are supplements for the diet which can be mixed into other liquids and water. These can typically have a hue that is green and can have a grassy taste. Natural substitutes that are sugar are often used to enhance the beverage’s flavor. In general, green powders have different ingredients of around 25 to 40 components which can be different per brand. Ingredients for these green powders include:
- Leafy greens- Parsley, collards, kale, spinach
- Seaweed- Kelp, dulse, chlorella, spirulina
- Other veggies- Green cabbage, tomatoes, carrots, beets, broccoli
- Grasses- alfalfa grass, oat grass, wheatgrass, barley grass
- Fruits that are high-oxidant- Acai berries, goji, raspberries, and blueberries
- Nutritional Extracts- Ginkgo biloba extract, grape seed extract, green tea extract
- Probiotics- Bifidobacterium Lactis, L. acidophilus, L.rhamnosus, Lactobacillus
- Plant-based digestive Enzymes- Protease, papain, lipase, cellulase, amylase
- Herbs – Milk thistle, echinacea, astragalus, holy basil
- Mushrooms- Extract from shiitake mushrooms, extract from maitake mushrooms
- Natural sugar substitutes- Monk fruit extracts, stevia leaf extract
- Extra fiber– Apple fiber, inulin, rice bran
The ingredients utilized in green supplements are mostly ground into powder after drying them up. Some of the ingredients used in Green Powders can be extracted, dehydrated, or even juiced. A recent trend is to have the ingredients sprouted or fermented which can contribute to the increase in the levels of vitamins and help in having the compounds broken down particularly those that can have the absorption of minerals prevented. Green powders are mostly vegan along with being organic and non-genetically modified (GMO) but it is still best for labels of the packages checked.
These powders can have a price range amounting to 22 cents to 99 cents and above for every 2 tablespoons or around ten (10) grams based on the ingredients utilized.
Variations in the Nutritional Content
Depending on the brand of the green powders, the nutritional content may different for each product. On average, 10 grams or a scoop of these supplements can yield
- 40 Calories
- .5 grams of Fat
- 7 grams of total Carbs
- 2 grams of Dietary fiber
- 1 gram of Sugar
- 2 grams of Protein
- 2% of the RDI for Sodium
- 80% of the RDI of Vitamin A
- 80% of the RDI of Vitamin C
- 60% of the RDI for Vitamin K
- 5% of the RDI for Calcium
- 20% of the RDI for Iron
- 100% of the RDI for Iodine
- 70% of the RDI for Selenium
- 60% of the RDI for Chromium
- 5% of the RDI for Potassium
These green powders are commonly low in calories but having them mixed or combined with other liquids aside from water may lead to additional caloric content. It is common for different brands of green powders to not list their mineral and vitamin content, and they are also not as complete compared to other mineral supplements and standard multivitamins.
In certain cases, green powders can be used as a form of meal replacement which means that variants of the product can have a higher calorie count or more complete in terms of nutrition. While some details are not indicated on the label, these supplements have increased levels of plant compounds and polyphenols which have functions that are anti-inflammatory and antioxidant.
Super Green Powders: Is It A Supplement?
The nutritional content of Green Powders may be considered to help enhance overall health if utilized along with a healthy lifestyle and diet. As an example, green powders are commonly rich in Vitamin C and Vitamin A, which can help in supporting the functions of the immune system. Also, green powders have added probiotics which may lead to better health for the digestive system. The enzymes found in green powders may be difficult to determine in terms of their overall value.
Several small studies test Green powder in terms of its efficacy and nutritional content but these can be different depending on the brand. Also, manufacturers will mostly back up these studies with their funds which can result in the study being biased so consumers are advised to exercise caution.
Chronic Disease and Super Green Powders
The anti-inflammation and antioxidant properties of the compounds contained in green powders can lead to the reduction of the risk of developing chronic disease. During a month-long study done on 10 individuals who are in good health, 10 grams or 2 tablespoons of the said dietary supplement showed that the number of proteins damaged by the process of oxidation was reduced by up to Thirty percent. Protecting blood proteins from damage such as this is crucial since these proteins can help assist the body in the protection against cancer and other diseases that are considered chronic.
In another 3 month-long study in 40 individuals with hypertension, 10 grams or two tablespoons of green powders consumed daily reduced both the diastolic and systolic pressure by around eight percent. On the other hand, no improvement was noted for the control group. However, it must be noted that further research is needed to confirm these health benefits.
Improved Energy With Super Green
Several green powders can also be taken to have energy boosted. They are low in calories so they may not provide a lot in terms of an energy source. However, green powders can have compounds in them that can help people feel more energetic or alert.