Smoothy Slim
Smoothy Slim
Photo: Sasha Kim
It's rich in vitamins and naturally occurring nitrates, which may help reduce blood pressure and improve blood flow.
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A potent powdered supplement, based on the diets of among the healthiest, longest-living hamlet in the world.
Learn More »It’s no secret that most people don’t eat enough vegetables. Greens powders are dietary supplements designed to help you reach your daily recommended vegetable intake. Product labels claim that greens powders can support your body’s immunity, energy levels, detoxification and more — but you may wonder if science supports these purported benefits. This article tells you whether greens powders are healthy. Share on Pinterest What Are Greens Powders? Greens powders are dietary supplements that you can mix into water and other liquids. They typically have a green hue and can taste a bit grassy. Natural sugar substitutes are often added to improve flavor. Greens powders generally contain 25–40 or more different ingredients, which vary by brand. These commonly include ( 1 , 2 ): Leafy greens: Spinach, kale, collards, parsley
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A scrumptious morning smoothy based on the diets of among the healthiest, longest-living hamlet in the world.
Learn More »60% of the RDI Potassium: 5% of the RDI The powders are generally low-calorie, but mixing them with something other than water may add calories. Greens powders don’t always list the content of all vitamins and minerals. They generally aren’t as complete as a standard multivitamin and mineral supplement. In some cases, greens powders are formulated as meal replacements, which makes the product more nutritionally complete and higher in calories. Though not quantified on the label, greens powders are generally high in polyphenols and other plant compounds that have antioxidant and anti-inflammatory functions ( 1 ). Summary Greens powders are generally low in calories but high in certain minerals and vitamins, including selenium, iodine, chromium and vitamins A, C and K, as well as plant compounds with antioxidant and anti-inflammatory functions. A Supplement Worth Considering The nutrients and plant compounds in greens powders may support overall wellness when used in combination with a healthy diet and lifestyle. For example, greens powders are typically high in vitamins A and C, which help support immune function ( 7 , 8 ). Additionally, probiotics added to greens powders may support immune function and digestive health. However, the value of added plant-based digestive enzymes is uncertain ( 9 , 10 , 11 ). Greens powders have been tested in a few small studies, but results can vary by brand and supplement formulation. Additionally, product manufacturers typically fund these studies, which increases the risk of bias. Therefore, it’s best to keep a healthy degree of skepticism. May Help Prevent Chronic Disease The antioxidant and anti-inflammatory actions of plant compounds in greens powder may help reduce your risk of chronic diseases. In one four-week study in 10 healthy people, two tablespoons (10 grams) of greens powder taken daily lowered blood levels of oxidatively damaged proteins by 30% ( 1 ). Preventing damage to blood proteins like enzymes is important, as they perform functions that help protect you from cancer and chronic diseases ( 12 ). In another 90-day study in 40 people with high blood pressure, two tablespoons (10 grams) of greens powder taken daily decreased both systolic and diastolic blood pressure by about 8%. The control group observed no improvement ( 13 ). Still, more studies are needed to confirm these possible benefits. May Improve Your Energy Some greens powders claim to boost your energy. Yet, they’re generally low in calories and, therefore, don’t necessarily supply much energy. However, some of these powders contain compounds that may help you feel more alert and energetic, including green tea extract, which contains caffeine and plant compounds that support the burning of calories ( 14 ). In a three-month study in 63 healthy women, those taking one tablespoon (10 grams) of greens powder containing green tea extract daily reported significant increases in energy, while the placebo group reported no change ( 15 ). Still, this is only one study that needs to be replicated. It’s also uncertain whether a greens powder without green tea extract would provide the same benefits. Other Benefits Some greens powders claim to help with detoxification and make your body more alkaline — meaning higher on the pH scale of zero to 14. However, consuming greens powder won’t affect your blood pH, which your body tightly controls within a narrow range of 7.35–7.45 ( 16 ). On the other hand, your urine pH fluctuates within a broader range of 4.5–8.0. Eating greens and other vegetables can slightly elevate urine pH, making it more alkaline ( 2 , 16 , 17 ). Some researchers speculate that small increases in urine alkalinity may help your body get rid of toxins, such as pesticides and pollutants. However, this hasn’t been well studied in humans ( 16 , 18 , 19 , 20 ). Eating greens powders may still support detoxification in other ways. For example, when your liver detoxifies certain compounds, damaging free radicals are generated. Greens powders are rich in antioxidants, which can help combat these free radicals ( 21 , 22 , 23 ). Summary Greens powders may enhance overall wellness, support immune function and help reduce chronic disease risk. More research is needed to confirm other potential benefits, such as increased energy and detoxification. Not a Substitute for Whole Vegetables Eating a wide variety of whole vegetables and other produce as part of a well-rounded diet is the best way to achieve nutritional balance and avoid excesses of any one nutrient ( 24 ). In their whole form, vegetables give you the satisfaction of chewing and are high in water. Both of these aspects promote fullness and may help prevent overeating. In this regard, greens powders are less satisfying ( 25 , 26 ). Additionally, greens powders are low in fiber, typically only providing 1–2 grams per serving, though sometimes extra fiber is added ( 27 ). Note that greens powders are generally high in vitamin K. This vitamin interacts with certain medications, including blood thinners. Therefore, they may interfere with treatment ( 28 ). They can also contain harmful contaminants, such as lead and other heavy metals. One lab analysis found contaminants in four of 13 products tested. Before selecting a product, check the company’s website to find out if they verify purity. Finally, some greens powders warn that children, pregnant or breastfeeding women and people taking medications shouldn’t use the product. They often contain herbs and concentrated extracts that may pose potential risks or interactions. It’s best practice to speak to your doctor before taking any new supplement — greens powders are no exception. Summary Whole versions of greens and other produce are best for satisfying hunger, getting a balance of nutrients and minimizing your exposure to potentially harmful contaminants.
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Learn More »How to Use Greens Powder For best results, follow the instructions on the canister of the greens powder you purchase. It’s most common to stir the the powder into water, juice, milk or milk substitutes and smoothies. For food safety, refrigerate all rehydrated greens powders if you don’t consume them right away. If you’d rather not drink your greens powder, you can: Add them to scrambled eggs or an omelet
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The main ingredient for a potent powdered supplement, based on the diets of among the healthiest, longest-living hamlet in the world.
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