Are you one of the many people who struggle to meet their daily vegetable and fruit needs? Taking a
greens powder may be a worthwhile investment.
Greens powders are made using dehydrated greens produce such as wheat grass, micro-greens,
seaweed, algae e.g. spirulina, and may also include fruit, mushrooms, herbs, and extracts such as
green tea extract. Probiotics, additional vitamins, fibre, and enzymes may also be included in a
greens product to provide you with more nutritional support.
The use of various whole food ingredients and superfoods within the one product means that your
body can benefit from the nutrients provided in a convenient way. Simply follow the directions on
pack and ensure that you consume your greens with a balanced diet.
Within each greens powder there are many potential vitamins and minerals. These include the fat
soluble vitamins A, E and K, the water-soluble vitamins C and B and minerals including iron and
iodine to name a few.
Vitamins C and A are included in high levels within ingredients such as spinach, broccoli and kale.
These vitamins play many important roles including supporting optimal immune system function.
Vitamin A also supports the health of your eyes. Vitamin C is needed to make protein collagen which
helps to keep your skin looking youthful and your ligaments and tendons healthy. It also plays a role
in the absorption of iron, in particular for the absorption of non-haem iron which is found in greens
such as spirulina, broccoli, and spinach as well as berries such as goji berries. Iron is needed to
transport oxygen around your body and plays a role in keeping your immune system working at its
best.
B vitamins are needed to help make energy from the food you eat. There are several B vitamins in
greens powders depending on the ingredients. For example, spirulina contains the B vitamins
riboflavin and niacin. The green leafy vegetables like spinach, kale as well as broccoli contain folate.
Folate is needed to make and repair the DNA in your body.
The dark green leafy greens are a good source of vitamin K which is needed for normal blood
clotting. Vitamin K enables your body to heal if you cut yourself. It is important to note that certain
medications are affected by vitamin K, so please check with your doctor or healthcare professional
before taking a greens powder.
Fruits and vegetables provide a good source of potassium. Potassium is a mineral found in dark
green leafy vegetables which helps to lower your blood pressure and keep your heart healthy. One
study investigated the effects of taking a greens powder supplement for ninety days. Researchers
found both systolic and diastolic blood pressure, the pressure when your heart contracts and relaxes
both decreased in the subjects taking the greens powder supplement. In comparison, the control
group which did not take the greens powder supplement showed no changes to blood pressure.
(Zhang J et al. 2009)
Some greens powders may include ingredients such as chlorella, a type of algae which contains all
the essential amino acids that your body needs to make protein. Protein is important for every cell in
your body and is essential to maintain and create lean body mass. Muscle mass helps you to
maintain function and independence in everyday life.
Iodine is also an essential mineral which can be found in kelp or seaweed which helps your thyroid
to function normally. Your thyroid is important for many reasons including being a major factor in
controlling your metabolic rate and also impacts energy levels.
The whole food ingredients in a green powder contain different types of antioxidants. These help to
fight off excess free radicals which can cause damage and disease to the cells of your body. A study
investigated the effects of taking three to six teaspoons of greens powder for four weeks. The
researchers concluded that the level of antioxidants present in the greens was significant enough
that it may help reduce chronic diseases. The antioxidants were predicted to help reduce oxidative
damage which can, over time, lead to certain diseases like chronic disease. These chronic diseases
can negatively affect your quality of life and in worst cases shorten your life (Rao V et al. 2011).
Spinach, broccoli, and leafy greens are good sources of vitamin E. This fat-soluble vitamin acts like an
antioxidant and plays other roles such as supporting the health of your skin.
Greens powders often have most of the fibre removed. This is why a greens powder is
recommended to be included as part of an overall balanced diet and not a replacement.
Ways you can use greens powder include:
1. In a smoothie or juice
2. As part of your baking when making savoury goods like muffins or bread
3. In your omelette or scrambled eggs
4. Sprinkle on top of smashed avocado on toast
5. Add into pasta sauce
6. Mix into soup
7. Add into a dip
Take home message: If you are one of the many people who struggle to meet their daily vegetable
and fruit needs, including a greens powder as part of an overall balanced diet could be a smart
investment.
References:
1. Zhang J, Oxinos G, Maher JH. The effect of fruit and vegetable powder mix on hypertensive
subjects: a pilot study. J Chiropr Med. 2009 Sep;8(3):101-6. doi: 10.1016/j.jcm.2008.09.004.
PMID: 19703665; PMCID: PMC2732245.
2. Rao V, Balachandran B, Shen H, Logan A, Rao L. In vitro and in vivo antioxidant properties of
the plant-based supplement greens+™. Int J Mol Sci. 2011;12(8):4896-908. doi:
10.3390/ijms12084896. Epub 2011 Aug 3. PMID: 21954333; PMCID: PMC3179140
