Growing up, there’s a good chance your parents harped on you to eat your vegetables, making you sit at the dinner table until all your Brussels sprouts or green beans were gone.
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And as an adult, you may still struggle to eat enough vegetables throughout the day. How many salads can one person eat?
Wouldn’t it be easier if you could condense all of your daily servings of vegetables into an easy-to-eat form and be done with it?
While it’s not a magic pill, powdered greens — greens that have been dried and ground up into a powder form — may help boost your vitamin and mineral intake.
So, is adding powdered greens to your diet a good idea?
Registered dietitian Julia Zumpano, RD, LD, breaks down what you may find in powdered greens and how the supplement can benefit your health.
“Powdered greens are a variety of different fruits and vegetables that have been freeze-dried and ground down to a very fine powdered form that can be mixed pretty easily into a beverage or food,” explains Zumpano.
What you may find in powdered greens supplements may vary from brand to brand, so make sure you review the ingredients list. Common ingredients include:
“In some cases, companies may add other vitamins and minerals and may include probiotics or prebiotics,” says Zumpano.
You may consider using powdered greens to help you consume more vegetables. Studies show that a minimum of three to four servings of vegetables per day can provide the greatest health benefits.
You can find some guidance from organizations like the U.S. Department of Agriculture (USDA), which recommends that fruits and vegetables take up half of your plate. The American Heart Association suggests four to five servings daily of fruits and vegetables.
Once you have an idea of what your goal is, Zumpano recommends looking at your current diet and what you eat each day.
“If you’re eating an abundance of fruits and vegetables, then you’re likely meeting your nutrient needs, then powdered greens may not be necessary,” she says. “But you can consider it if you’re someone who struggles to eat enough fruits and vegetables.”
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But to see any kind of benefit, Zumpano says you need to be consistent with drinking powdered greens.
So, what kind of health benefits may you receive from drinking a daily dose of powdered greens? Zumpano says it all depends on the formula and what’s used to make the powdered greens, but you may see the following benefits.
Feeling sluggish? Some of the ingredients in powdered greens — think green tea extract — may help give you a boost, according to a study.
“You could benefit from some energy-boosting properties,” says Zumpano. “Green tea extract contains caffeine and it’s very high in antioxidants. Maybe you’re trying to get away from so much caffeine in your day. Powdered greens could potentially be a source of energy without needing to drink higher caffeine-based beverages.”
If the kind of powdered greens you’re using contains probiotics or prebiotics, you may see an improvement in your gut health.
“Probiotics and prebiotics help grow your gut microbiome, which can aid in a healthy immune system and disease prevention,” says Zumpano.
Additionally, powdered greens tend to be high in vitamins A and C, which support your immune system.
Powdered greens typically have a variety of different vitamins and minerals, which may help your overall health.
“In some cases, depending on what you’re taking and how much, it may help prevent disease,” Zumpano notes.
While there isn’t a lot of research around powdered greens, a few small studies show how powdered greens may reduce oxidative stress or may help lower blood pressure.
Another big benefit of powdered greens? It’s easy to use — and typically easy to carry with you on the go.
“You can take it with you when you travel,” illustrates Zumpano. “You can keep it at your desk and use it to help that midday hump when you’re kind of feeling a little tired but you don’t want to reach for that second or third cup of coffee.”
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And how you consume powdered greens can vary based on your preference.
“I most often suggest putting the greens in water and shake it up,” she shares. “But if you aren’t a fan of the taste, adding a splash of 100% fruit juice can help. Or you can add them to a smoothie or a protein shake.”
Supplements like powdered greens aren’t regulated by the U.S. Food and Drug Administration (FDA) or USDA, so you want to do your research.
“Choose a supplement that has been third-party tested,” advises Zumpano. “These companies verify if the ingredients are accurate.”
Another factor when choosing the right powdered greens? Taste. You may think of chugging a glass of powdered vegetables as less than appetizing. But Zumpano says that many are blended with fruits and even beets to give them some natural sweetness.
“It’s just a matter of trial and error to find what way you like to enjoy those greens the best,” she adds.
Powdered greens are generally safe, but there are some individuals who may need to be cautious.
“Many powdered greens are high in vitamin K,” says Zumpano. “If you’re on a blood thinner or on any type of medication that could interact with vitamin K, you want to ask your health care provider before starting it.”
Also, pay attention to the serving size, as most powders are designed to be used only once a day. Check the label to see what serving size is advised.
While powdered greens can be a great addition to staying healthy, Zumpano stresses it’s not a replacement for eating a healthy diet.
“You never want powdered greens to take the place of eating whole fruits and vegetables. Think of powdered greens as a bonus,” says Zumpano. “Your fruits and vegetables should be the foundation of your diet. And you want a variety of different colors and types of fruits and vegetables to really maximize your nutrient intake.”
Kale is a leafy green vegetable with a lot of versatility and a strong nutritional composition full of vitamins A, C, and K, fiber and antioxidants. Kale belongs to the cabbage family, along with Brussel sprouts, broccoli, and other cruciferous vegetables. You can identify kale it by its green or purple curly leaves.
Kale has been used since before the Middle Ages throughout Europe, Asia, South America, and Africa, but it took much longer for it to be made popular in U.S. diet. Today, most of the kale grown in the U.S. comes from farms in California farms, Georgia, New Jersey, and Texas.
Keep reading to learn how adding kale to your diet can benefit your health, and how to go about consuming it regularly.
May Reduce Macular Degeneration Risk
Kale is a natural source of a natural plant compound called carotenoids. One carotenoids, called lutein, may help protect the eyes from developing a condition called macular degeneration. Having macular degeneration means you lose vision in the center of your field of vision.
Some data shows that the concentrations of lutein in plasma and the macular pigment increased significantly after consuming kale extract every day for four weeks. Other data shows higher plasma lutein was associated with a 37% reduced risk of macular degeneration. Therefore, adding kale to your diet can have a positive impact in your eye health, reducing the risk of a condition such as macular degeneration.
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May Support Heart Health
Heart disease is the number one killer of both male and female adults in the U.S Including kale in your diet may protect the health of your heart, especially if it is included in an overall heart-healthy diet.
One study evaluated how supplementing with kale juice affected the risk of coronary artery disease among 32 men with high cholesterol. The participants consumed 150 milliliters (mL) of kale juice per day for a 12-week intervention period.
The researchers of the study concluded that supplementing with kale juice regularly could have a positive impact on blood cholesterol levels. Some evidence suggests the intake of a compound naturally found in kale, called sulforaphane, may have effects that can help reduce the risk of cardiovascular disease.
May Reduce The Risk Of Certain Cancers
The risk of developing cancer can be impacted by many factors, including some that are completely out of your control, like genetic predispositions. While eating kale won’t necessarily be the magic bullet to living a cancer-free life, adding it your diet may help reduce the risk of certain cancers. However, more studies are needed to confirm this.
That said, some studies have that that the sulforaphane compound found in kale may have inhibitory effects on breast cancer, lung cancer, liver cancer, and other malignant tumors. So, while stronger data is needed to confirm this link, the evidence suggesting that kale may protect against certain cancers is promising.
May Support Bone Health
When it comes to nutrients that support your bone health, calcium tends to be the most popular and well-known. While it's true that calcium can have an important role in promoting good bone health, it isn’t the only nutrient that has an impact on the strength of your bones.
Like most leafy greens, kale is a great source of vitamin K, which has an important role in bone health. Some data suggests that vitamin K deficiency has been associated with a higher risk of bone fractures. One cup of cooked kale provides 493 micrograms (mcg), far more than the recommended "adequate intake" for this nutrient for healthy adults.
May Support Gut Health
Having a healthy and balanced gut microbiota means that your gut is home to a diverse range of microorganisms working together in harmony to support your health in various ways. Kale may help support a healthy and balanced gut microbiota.
The high proportion of soluble and insoluble fiber, as well as certain plant compounds, found in kale may positively affect the balance and quantity of the live bacteria found in your gut (probiotics). One study using mice showed that, among those who were obese and didn’t have a healthy and balanced gut microbiome, those which consumed kale showed positive effects on its gut microbiome. That said, additional studies on humans are needed to draw conclusive statements.
Kale Nutritional Facts
Here are the nutrition facts of one cup of raw kale, according to the USDA:
Kale also contains smaller quantities of many other nutrients, including folate. It is also a source of plant compounds that may support your health in various ways.
Risks of Eating Kale
While kale is highly nutritious and a great addition to most diets, it's also important to mention that overconsuming kale can lead to a few potential risks. Kale contains substances called thallium and goitrogens. Thallium is a heavy metal that can be harmful to humans in large amounts, and goitrogens can interfere with thyroid function if eaten in excessive quantities.
Kale is also a source of oxalic acid, a compound that may negatively impact your body’s ability to absorb calcium. Some evidence suggests soaking and heating of high oxalate food, like kale, may help reduce the oxalate content.
Additionally, kale is high in Vitamin K, which can interfere with blood thinners such as warfarin. Therefore, those taking such medication should monitor their intake of kale and other leafy greens. Lastly, due to its high fiber content, overconsuming kale can lead to bloating, gas, and other digestive issues. It's always recommended to maintain a varied diet to ensure a balanced intake of different nutrients.
Tips For Consuming Kale
Incorporating kale into your diet can be a simple and flavorful endeavor. One of the most straightforward ways is to add raw kale to your salads. The leafy green adds a robust texture and a slightly bitter flavor that can be balanced with sweet fruits like apples or pears.
For a warm option, you can saute kale in a bit of olive oil and garlic, and then serve it as a side dish. Kale chips are a popular, crunchy alternative to potato chips and are easy to make at home with just a little bit of olive oil and seasoning.
For those who enjoy a morning smoothie, adding a handful of kale can significantly boost its nutritional value.
A Quick Review
There are numerous health benefits associated with incorporating kale into your diet. Kale is packed with nutrients that support our health in various ways, and it can be added to dishes with very little effort.
However, as with all foods, it's crucial to consume kale as part of a balanced diet. Overconsumption can lead to potential risks such as digestive issues and interference with certain medications. But when consumed adequately, kale can be an excellent addition to an overall balanced and healthy diet.
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