Green powders are nutritional supplements composed of dried leafy vegetables, seaweed, grasses and high antioxidant fruit and herbs formulated to provide added vitamins, minerals and digestive enzymes for maximum benefit.
Supplements should only be consumed as supplements and not in place of whole food sources.
Green powders may provide an easy and convenient way to get essential vitamins and minerals when travelling or without access to fresh produce, but should never replace a healthy diet - in fact, too much vitamin D or iron could even be harmful.
Before purchasing green powder supplements, it's essential that you carefully read through its label and ingredients. Consultations with a health care provider or registered dietitian can also be invaluable when adding these to your diet, particularly if there are allergies or health concerns involved.
Although formulas differ by brand, most contain a combination of vitamins, probiotics, prebiotics, adaptogens, enzymes, essential fatty acids and antioxidants as ingredients. Many also include plant chemicals or extracts which claim to help with bloating, stress, inflammation and detoxifying your body; but due to a lack of research on many individual ingredients when taken together it is difficult to assess their true impact.
Many green powders contain an assortment of herbs, vegetables, fruits and algae rich in antioxidants that provide powerful defenses against oxidative stress - one of the main contributors to heart disease, cancer and other chronic illnesses. These powerful compounds help combat these oxidative processes while simultaneously providing essential dietary benefits.
Green powders also contain natural plant-based enzymes to aid digestion and boost the immune system, as well as probiotics and adaptogens that may reduce stress. Furthermore, some brands of green powders provide essential vitamins and minerals for overall wellness.
Addition of green powder supplements can be particularly helpful for people who struggle to consume enough fruits and vegetables, yet still wish to remain healthily balanced and eating whole foods. If you suffer from chronic health conditions requiring specific dietary considerations, be sure to discuss any supplement use with your physician beforehand and make sure it has been third party tested to give yourself peace of mind that its use is safe.
Green powders can be enjoyed mixed into water or smoothies, soup and baked goods or as part of a supplement regimen. Studies have demonstrated their ability to boost immunity, digestion and provide protein sources along with soluble fiber and certain vitamins - not to mention antioxidants which reduce oxidative stress; one study demonstrated how two tablespoons a day reduced damage caused to blood proteins by oxidation stress in healthy individuals.
Owing to their limited fiber content (around two grams per serving), green powders should only be used as supplement to your regular fruit and vegetable diet, not to replace whole fruits and vegetables altogether. Real food provides essential combinations of nutrients which work together to trigger satiety and prevent disease; something green powders cannot match. In addition, most green powders only offer two grams per serving compared to what can be obtained through whole produce.
Green powders typically consist of vegetables and fruits dried and ground into a finely milled powder, along with plant chemicals or extracts such as enzymes known to aid digestion, inulin for fiber benefits, or popular herbs like Ginkgo Bilboa. The exact components vary by brand.
Wohlford notes that green powders typically don't pose any health threats, yet large, long-term studies to prove their worth remain limited. Furthermore, she notes they may contain compounds unsuitable for certain people - children in particular and those taking medications such as blood thinners.
Though it can be tempting to grab a spoonful of greens and call it a day, the most efficient way of getting nutrition is through whole foods. "Nothing can replace a balanced diet of fruits, vegetables and lean protein," according to Wohlford. Whole foods provide fiber that manages blood sugar and heart health issues as well as phytonutrients which reduce cancer risks as well as phytochemicals which protect against premature aging, she notes.
