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Wondering if you should buy into the hype about super greens benefits? We’ve got you covered!
I’m a dietitian, and I love finding ways that we can effectively and efficiently use food as medicine. I’m reviewing the many benefits of these blends to find out what they can really do for us.
To do that, I use evidence-based studies to make sure that you get the most accurate information.
If you’re looking for a super greens blend, odds are that you feel like you’re lacking in nutrition. Don’t worry, you’re not alone. Only 10% of the US population hits the daily recommended dose of fruits and vegetables!
Now, we should definitely aim to get that product every day from whole foods. But sometimes, we lack the time, space, or budget and need an extra boost.
You may also want to try super greens on top of your daily produce because it has a lot of unique, beneficial ingredients like ashwagandha and spirulina that we wouldn’t usually be eating in our normal diet.
Keep reading to learn more about the many benefits of super greens, its superfood ingredients, and our favourite blend!
What are super greens?
Super greens are a blend of superfood ingredients, primarily green vegetables like kale, spinach, and wheatgrass. It may also contain things like seeds, berries, herbs, mushrooms, and bacteria.
Each of these “super” ingredients offers unique compounds that give us health benefits. For example, omega-3s in kelp for heart health and beauty or antioxidants in berries to fight off inflammation.
When these ingredients are combined, we get a complex mixture of essential nutrients to make sure we’re hitting our recommended daily values and getting all of the amazing benefits.
Different Formulas of Super Greens
You can find super greens supplements in a few different forms.
The most common form of super greens is the powdered form. You’ll consume it by mixing it into water or a different liquid and drinking it. You can also easily add to smoothies or recipes.
- Super greens powders are often freeze-dried, so they have the most nutrient density
- They are absorbed faster than other forms of greens
- You can mix it into something you’re already eating or drinking
- It doesn’t always taste great
- It’s not as quick to consume as other forms
Super greens can come in a pill or tablet, as well. You can just take these according to the package instructions.
- Not as quickly absorbed or bioavailable, meaning you don’t absorb as many of the nutrients
- Not as fresh as the powdered form
- Can have added preservatives or ingredients to form the tablet
- Quick to consume
- Can leave a bad aftertaste
Similar to tablets, super greens gummies can be taken according to what the package recommends.
- May taste better than other forms
- A fun way to get nutrients in
- Probably not as beneficial as pills or powder
- Sometimes contain gelatin, which is an animal byproduct
- May have additives like flavors, sweeteners, or preservatives
What are the main ingredients in super greens?
There are various brands of super greens, but you’ll find that they often contain many of the same ingredients. Check out the list below of the most commonly used superfoods and why they’re included in these blends.
Related: 10 Best Wheatgrass Juice Powders
Wheatgrass started to gain popularity in the early 2000s based on research for its anti-inflammatory benefits, although it has been used as a traditional tonic for a long time.
Research shows that wheatgrass led to a reduction in bleeding in people with irritable bowel disease. Another study states wheat grass may reduce inflammation in the body, which can benefit gut issues as well as overall health.
Similar to wheatgrass, barley is the sprouts of the barley plant. Barley is such a powerful superfood that you can usually buy it on its own for supplementation (often in powdered form).
Barley grass is known primarily for its possible benefits for immune health, weight maintenance, and heart health.
One study shows barley grass reduced bad cholesterol, or LDL cholesterol, in people with diabetes.
Spirulina is a blue-green algae, easy to identify because of its beautiful color.
This superfood is a very popular supplement due to its high concentration of antioxidants, minerals, and protein. In fact, it is one of the only plant-based complete proteins, meaning it has all of the essential amino acids that we need to eat in our diets.
Spirulina is known not only for its color but its many health benefits. It might improve blood lipids, stop cellular stress, and reduce blood pressure and blood sugar levels.
Chlorella is another type of algae. However, it is a deep green color. You can often find chlorella for purchase on its own in tablet or powdered form. It may have specific health benefits for immune, respiratory, and heart health.
Chlorella is very high in antioxidants, or nutrients that protect our cells from toxins. With this protection, we have better immune health, less inflammation, and a lower risk for chronic diseases like diabetes and obesity.
In fact, research shows chlorella may be able to regulate blood sugar and enhance fat metabolism.
Kale became a trending food in the early 2010’s thanks to the American Kale Association’s PR. This is one of those cases, though, where we should believe the marketing!
Kale is a super nutrient-dense leafy green that is very high in fiber, calcium, selenium, and vitamins C, E, and K.
It even has some anti-cancer compounds like indole-3-carbinol and sulforaphane.
Personally, spinach is one of my favorite vegetables because it can go in absolutely everything (stews, smoothies, pasta, etc). Now, it’s even in my greens blend!
Moringa, also known as drumstick leaf, horseradish lead, or ben oil, is an herbal leaf originating from India.
Broccoli is known as a great source of calcium and vitamin K, which work together to keep our bones strong and dense.
Other nutrients like carotenoids in broccoli have been found to reduce our risk for vision diseases and even improve eye health in healthy individuals.
Beetroot, or the root of the beet plant, are often recognized for their bright red, pink, or golden color. When there’s a bright color in our produce, we can also assume there are a lot of nutrients present.
This is very true for beets, which are colored by an antioxidant called betalain. Betalain may have the ability to reduce our risk for certain cancers, heart disease, and even liver and kidney damage.
Green tea is often added to super greens blends as either ground tea leaves or as an extract.
Just keep in mind, green tea leaves and extract both have caffeine, so double-check the ingredients of the super blend if you are sensitive to caffeine.
No, not the Little Rascal. The alfalfa that we eat and that is found in super blends is actually the sprout of the alfalfa plant.
Alfalfa is often used as support for the immune system. It provides lots of vitamins A, C, and K (up to 38% of your daily value!). Along with many other vitamins and minerals, the nutrients in alfalfa can act as anti-inflammatory compounds to protect our bodies.
Berries like blueberries and goji berries are superfruits, meaning they are high in beneficial nutrients.
- Blueberries contain the highest amount of antioxidants out of any fruit. This nutrition density may lead to benefits like a reduced risk of cardiovascular disease, death, and type 2 diabetes, improved weight maintenance, and neuroprotection.
- Goji berries are often consumed in their whole, dried form, but the extract can be used in blends. They are also high in antioxidants, as well as other vitamins and minerals that could improve sleep, athletic performance, or mood.
Burdock root is a plant that has been used for its medicinal and nutritional benefits for centuries.
Probiotics, or good gut bacteria, are often added to super greens blends for digestive support.
The probiotics work to balance the good bacteria in your GI, which can lead to improved digestion and overall gut health.
Top 15 Benefits of Super Greens
1. Rich in Nutrients
Super greens are called super for a reason – they contain tons of essential nutrients that we need to not only maintain our health, but improve it.
Most blends are formulated to provide a balanced and comprehensive panel of vitamins, minerals, antioxidants, fibers, and more.
Altogether, these nutrients offer benefits for our overall health and longevity by preventing chronic diseases, improving cellular function, and just making us feel better in general.
2. Boosts Immunity
Antioxidants are nutrients that help to protect our cells from toxins. They work to neutralize these toxins so they can’t toxify other parts of our body, cause diseases, and harm our immune system.
Super greens are a great source of antioxidants thanks to all of the superfood ingredients. Research shows that green supplements increase antioxidants in the body, which may play a role in reducing the risk for chronic diseases like heart disease and diabetes.
3. Promotes Digestive Health
Depending on the brand, super greens can be a good source of fiber. Those that include enough fiber may help improve digestion for a couple of reasons.
Fiber is a prebiotic, meaning it feeds the good bacteria in our guts. Fiber also works to keep us regular.
Probiotics, or healthy gut bacteria, are also added to these blends to help balance our gut microbiome, leading to better gut health.
4. Supports Weight Loss
Nutrients like iodine and B vitamins in super greens may also lead to better metabolic and thyroid health. This may help with healthy hormone balance and weight maintenance.
Another study found moringa, an ingredient in many greens blends, may be capable of accelerating lipogenesis or the use of stored fat in cells for energy.
5. Boosts Energy Levels
Many of the vitamins and minerals in super greens can support an increase in energy. For example, a deficiency in vitamin C can lead to a low level of mental vitality, and a lack of vitamin B12 can lead to diminished energy, fatigue, and lower exercise tolerance.
Luckily, super greens are an excellent source of these vitamins and many more.
6. Improves Heart Health
Super greens are also rich in potassium, which can help reduce the risk of heart disease.
7. Supports Brain Function
Specifically, polyphenols, which are a type of antioxidant found in fruits, vegetables, and cereals, can prevent cognitive decline. They may even be able to improve mental health by enhancing brain plasticity, mood, and depression.
8. Promotes Healthy Skin
Green powder benefits for skin may depend most on vitamin C and zinc. Vitamin C specifically has the ability to enhance the production of collagen, a protein that helps to keep our skin firm and hydrated.
Zinc plays a role in skin health by assisting with repair and inflammation.
9. Helps Detoxify the Body
The liver and kidneys are the organs responsible for detoxifying our bodies.
Milk thistle, a common ingredient in greens powders, has been shown to improve liver health by acting as an anti-inflammatory agent. This might help to prevent and possibly treat liver diseases like cirrhosis, fatty liver disease, and hepatitis.
Some greens blends may include pea protein, which has the potential to improve kidney function due to its antioxidant activity.
10. Supports Bone Health
Nutrients like calcium, magnesium, and vitamin K work together to maintain our bone health.
Calcium builds and maintains strong bones, while magnesium balances calcium in the body. Vitamin K then helps to keep bones dense and reduce the risk of fractures.
Like many functions in the body, you’ll notice these vitamins and minerals work together to ensure the system is working properly. It’s best to consume them together, too, so we can get the most out of them.
When you consume super greens blend, you can get each of these nutrients in balanced amounts at once!
11. Reduces Inflammation
The antioxidants in super greens blends have anti-inflammatory properties, which work by reducing the amount of stress on our cells. Inflammation is our body’s natural response to stress, injuries, or infections.
But over time, this inflammation can lead to chronic diseases like heart disease, diabetes, and cancer.
A common nutrient in super greens called chlorophyll is very anti-inflammatory. Chlorophyll is the pigment that is responsible for the green color in plants.
It is also a powerful antioxidant that helps to regulate our immune function, therefore reducing inflammation.
12. Supports Hormonal Balance
Super greens may have the ability to balance hormones due to its high concentration of phytoestrogens and other hormone-regulating nutrients.
Hormonal imbalance can be a huge issue, leading to poor mental health, weight gain, and fertility issues. Phytoestrogens are compounds found in plants that can help balance estrogen in the body to help prevent these issues in both men and women.
Testosterone, on the other hand, can be positively affected by a compound found in broccoli called indole-3-carbinol.
Together, these compounds, along with many others in super greens, can help to keep our hormones in check.
13. Reduces Stress
While stress is mainly resolved with lifestyle changes, nutrients in super greens may have an effect on reducing stress on a hormonal and cognitive level.
14. Improves Athletic Performance
Many greens powders can offer the nutrients needed to avoid deficiency, which can be especially detrimental to athletes. It can even cause a decrease in immunity, prolonged recovery, and more injuries.
Many athletes miss their daily recommendations for fruits and vegetables due to lack of time or issues with digestion. That is why supergreens can be a good choice to hit all essential nutrients for athletes.
Certain greens, like Athletic Greens and Ka’Chava, are even certified by the NSF for sports, meaning it is trusted for athletic uses.
15. Promotes Longevity
Polyphenols in super greens have been touted as an “elixir of life” due to their possible benefits for reducing chronic diseases, inflammation, and insulin resistance. They have even been associated with reduced aging in humans.
In general, many of the benefits of super greens listed above, including a reduction in stress, inflammation, and toxins, can lead to a longer and healthier life.
Potential Side Effects of Super Greens
While there are many benefits of super greens, there are some potential side effects that you should also be aware of.
Possible allergic reactions
Certain ingredients in super greens can cause allergic reactions from respiratory issues to anaphylactic shock. Some ingredients to keep an eye out for include grasses, mushrooms, or soy.
Always check the ingredients for any known allergens and immediately seek medical help if you experience difficulty breathing, swelling, or itching after taking a super greens product.
Interference with medication
Because super greens are so high in many vitamins and minerals, they might interact with medications for things like thyroid disease, kidney disease, or diabetes.
No matter what medication you are on, always check with your doctor before taking any super greens blends if you have a pre-existing condition.
Risk of heavy metal contamination
Certain ingredients may be affected by heavy metals depending on the soil it is grown in and how it’s produced. Production in facilities with heavy metals can also expose products.
Check the website of the greens blend you choose to ensure that they check for heavy metal contamination.
Risk for children and pregnant or breastfeeding women
Most super greens blends are made for adults 18 and over. In general, women and breastfeeding women should check with a doctor before taking any super greens products.
Simple and Practical Tips for Adding Super Greens Powder to Your Daily Routine
Now that you know all of the possible benefits, you may want to try to incorporate super greens into your day. Most brands recommend mixing with cold water and just drinking, but you can try a few different alternatives if you don’t like the taste.
- Mix it with your favorite beverage in the morning
- Blend it into a smoothie or shake
- Bake it into your favorite sweet recipe
- Sprinkle it over your salad or bowl of vegetables
- Add it to your favorite soup or stew
Our Favorite Super Greens Blend
Okay, that’s a lot of information about the benefits of super greens, so we’ll make the next part easy for you.
When choosing the best super greens powder, I like to look at not only the ingredients and benefits, but also the price, other perks, and brand as a whole.
What makes Primal Greens the best choice?
Primal Greens is a super greens product from Primal Harvest, a USA-based wellness company. It offers a daily dose of essential vitamins, minerals, and nutrients for the most affordable price
It is more affordable than most other greens blends on the market but still offers a wide range of beneficial ingredients and nutrients.
Actually, it’s higher in vitamin and mineral density than other products, and they even have eco-friendly packaging, using 80% less plastic than its competitors.
Other perks of Primal Greens include its instant-mixing formula and reported good taste.
Check out our full Primal Greens review.
Super greens supplements can have tons of ingredients that not only include greens like spinach and barley grass but tea leaves, berries, herbs, and mushrooms.
These ingredients may offer benefits like reducing inflammation, preventing chronic diseases, and improving stress and athletic performance.
And of course, it makes it much easier to hit your daily nutrient requirement. With our increasingly busy lifestyles, one of the biggest benefits of drinking super greens is that it’s very convenient.
While many blends offer similar benefits, I think Primal Greens is the best choice overall based on benefits, ingredients, perks, and price.
Did you enjoy this list of the top 15 super greens benefits? Let us know what you think in the comments below. You can also share this article if you really liked it!
Frequently Asked Questions
What are the benefits of super greens?
Super greens are very high in vitamins and minerals that provide antioxidant, anti-inflammatory, and protective benefits for overall health. They may also have the ability to prevent chronic diseases like diabetes, heart disease, and cancer.
Is it good to drink super greens every day?
Yes, most super greens blends are recommended for everyday use.
Are super greens actually good for you?
Yes, super greens blends that have been third-party tested do contain the beneficial ingredients they promote. These blends can be used as a supplement alongside a healthy diet for its many possible benefits.
Do super greens help with bloating?
Yes and no. Some super greens contain nutrients like prebiotics and probiotics, which can improve your gut health, prevent digestive issues, and reduce bloating over time.
However, some users reported bloating after using certain green blends for the first time. This can be explained due to the high level of probiotics in the formula, which may take some time to adjust to.
Do super greens help you lose weight?
Some super greens blends claim to help you lose weight. There is some research suggesting they can support healthy weight maintenance by promoting satiety, hormone balance, and lipogenesis.
That being said, the best way to achieve healthy weight maintenance is through eating a balanced diet and regularly moving your body. I hate to say it, but there’s no such thing as a magic supplement or a quick fix.