There are many different greens powders (also called âsupergreensâ) on the market nowadays - offering a variety of different ingredients and touting a range of different health benefits.
So, whatâs actually in a typical supergreens powder?
As you can imagine, they can differ greatly between brands, however, in this article we will take you through some of the key players you can expect to find in most blends
CONTENTS:
What Is Super Green Powder?
A super green powder is a nutritional supplement thatâs made from a combination of ingredients, including vegetables, seaweed, digestive enzymes, probiotics, and more.
Super greens powders often have a very high nutrient profile, containing vast amounts of vitamins, minerals, antioxidants, and other compounds which may have several health benefits, including:
- Boosting immunity
- Reducing blood pressure
- Increasing energy levels
- Improving cognitive function
- Reducing the risk of chronic illness
And more.
Unfortunately, research into the benefits of super green powder is still limited, however, early studies appear promising.
For example, one 90-day study in 40 participants found that taking ten grams of a specific greens powder per day could reduce blood pressure by approximately eight percent.
A further study found that another greens powder containing a green tea extract elicited a notable increase in the energy levels of the group participants.
Most super greens powder contain ingredients that contain a high amount of antioxidants and anti-inflammatory properties that may reduce the risk of developing chronic diseases.
One four-week study found that when the ten participants took ten grams of greens powder a day, they lowered the blood levels of oxidatively damaged proteins by 30%.
Oxidative stress can severely alter the structure and activity of proteins in our bodies and may even lead to cell death. Oxidative damage is caused by lifestyle factors such as a lack of exercise, an unhealthy diet, smoking, and alcohol consumption.
When the cells and tissues are damaged by oxidative stress, the risk of developing diseases such as cancer and diabetes increases.
Although there is evidence to suggest that super greens powder reduces oxidative damage to proteins, not enough research has been performed to confirm just how effective it is at preventing the development of chronic illnesses and diseases.
Again - all of the studies listed above are promising in their own right, but they are very small and need to be replicated in larger and more thorough test groups.
What Ingredients Are In Super Green Powder?
The ingredients in super greens powders will vary by manufacturer, however, let's look at some of the most common ingredients in a greens powder, and the average nutritional breakdown.
Super Greens Powder Common Ingredients List:
Some of the most typical ingredients in most super greens powders will include:
- Spinach
- Kale
- Alfafa
- Broccoli
- Pea Protein
- Spirulina
- Wheat Grass
- Ginger
- Carrot
- Barley Grass
- Sea Greens
- Chlorella
- Parsley
- Chicory
- Watercress
Many super green powders also contain probiotics. The most common probiotics added to super green powder typically include:
Lactobacillus (L.) Rhamnosus
This type of bacteria is found naturally in the intestine and belongs to the family of bacteria that produce the lactase enzyme.
This enzyme is responsible for breaking down the sugar that occurs naturally in lactose, turning it into lactic acid.
This probiotic is thought to benefit the digestive system in a number of ways. For example, if youâre on antibiotics, research indicates that this probiotic may reduce the occurrence of antibiotic-induced diarrhea by around 10%.
It may also protect against other types of diarrhea, including gastroenteritis-related diarrhea, traveller diarrhea, and watery diarrhea.
L. Acidophilus
This is one of the most common types of probiotics, and itâs usually found in yogurt, supplements, and fermented foods.
It also lives in our intestines and plays an important role in human health. Lactobacillus Acidophilus may have several health benefits, including:
- Lowering Cholesterol: L. Acidophilus may help lower cholesterol. One study found that taking this alongside another probiotic for up to six weeks reduced the presence of LDL cholesterol in the body. However, it also reduced the amount of âgoodâ (or HDL) cholesterol in the body.
- Prevent/Reduce Diarrhea: Some studies have shown that probiotics, including L. Acidophilus may reduce and prevent diarrhea.
- Improve IBS Symptoms: One study of 60 participants found that taking L. Acidophilus, alongside another probiotic, reduced the bloating associated with IBS. Another study also found that this probiotic reduced the amount of abdominal pain experienced by IBS sufferers.
Bifidobacterium Lactis
This species of the bifidobacterium family is most commonly used in food products, and itâs found in large numbers in the human gut.
In the gut, this bacteria may help with digestion and the absorption of various minerals and vitamins. Some strains of this bacteria can also produce folic acid (or Vitamin B9), and others can transform minerals into more bioavailable forms.
In addition to various strains of good bacteria, super greens powders often contain a range of plant-based digestive enzymes such as:
Amylase
This enzyme helps the body break down carbohydrates, and it's made by the glands around your throat and mouth.
Papain
This proteolytic enzyme is extracted from the fruit of the papaya plant. It breaks down proteins into smaller fragments, which are also called amino acids or peptides.
Protease
This enzyme is made by animals, plants, fungi, and bacteria, and it catalyzes (speeds up) proteolysis, which is the breaking down of proteins.
Cellulase
Cellulase is an essential enzyme that converts cellulose into glucose or disaccharide. In the human body, cellulase can control blood sugar levels by converting cellulose into beta-glucose, preserving balanced cholesterol levels.
Lipase
Lipase is another enzyme in the human body that is used to break down fats. Lipase helps the body break down and absorb fats in the intestines. Lipase is usually produced in the mouth, pancreas, and stomach.
How To Take Super Greens Powder
Ready to make super green powder a part of your daily routine?
Most super greens powders should be consumed once a day, and generally speaking - no more than two scoops should be used.
One scoop is usually enough, but dosages can vary between brands.
One of the many great features of a super greens powder is its incredible versatility - meaning it can be easily taken in many different ways, including:
- Mixed into water
- Mixed into fruit juice
- Added to soups
- Added to tea
- Mixed in with a pre-workout formula
- Mixed into smoothies
- Sprinkled on your breakfast
- Added to yogurt
- Baked into a cake
There are no right or wrong times of the day to take it, however, to reap the full benefits many experts recommend taking your greens powder in the morning on an empty stomach for optimum nutrient absorption.
The Bottom Line
A high-quality super greens powder should be brimming with a range of nutrient-dense ingredients such as vegetables, vitamins, minerals, probiotics, enzymes and more.
If you want an easy way to make sure youâre hitting your recommended daily intake of nutrients, adding a scoop of super green powder to your favourite drink or recipe may be one of the most effective ways to do it... along with a healthy and balanced diet of course!