What do superfood powders do?

Superfood powder is a type of supplement that packs a lot of nutrition in a very small package. It is a blend of fruits, veggies, herbs, and other plant-derived ingredients in powder form that's fast and easy to consume. Simply add to water or a smoothie, and you’re set.

It's important to note that superfood powders should not replace vegetables or fruits in your diet. They simply help add to your daily servings, as having more is always better for these food groups.

Scientists report that after reviewing more than 100 scientific articles on the topic, the data clearly shows that consuming five servings of fresh fruits and vegetables daily is associated with reduced overall mortality and better life expectancy [1].

One serving of vegetables is equivalent to a handful of green salad, a tomato, or a cup of broccoli. The World Health Organization quantifies that amount more precisely and estimates that you should consume at least 400g of fresh fruits and vegetables a day [2].

Furthermore, leafy greens are shown as one of the vegetable types with the most substantial health benefits in cardiovascular health [3]. They are rich in vitamin C, vitamin K, potassium, magnesium, calcium, and many different antioxidants.

Studies show that taking a superfood greens powder can have many similar effects on the body. For example, it can have alkalizing effects on the body, manifesting in increased urine pH [4].

What are the potential health benefits of superfood powders?

May help lower blood pressure

Leafy greens are often the main ingredient in superfood powders, and for a good reason! They are a great source of nitrates which can improve blood flow by dilating blood vessels. 

Studies confirm that the regular consumption of nitrate-rich vegetables such as kale, arugula/rocket, collard greens, dill, turnip greens, beetroot, and others can help lower blood pressure over time [5].

Taking a superfood greens supplement containing those ingredients can help you stay consistent with your intake of nitrate-rich greens and potentially help with your blood pressure.

But wait a second? Aren't nitrates dangerous? While nitrates may form with amines to form potentially carcinogenic nitrosamines, this happens only in the absence of antioxidants.

However, fresh vegetables and superfood greens powders are full of antioxidants, which help prevent this reaction and ensure that the blood pressure-lowering nitrates reach your bloodstream safely [6].

May improve digestion

A super greens powder can also help to improve your digestion and gut health. The greens in these powders contain fiber, which is essential for healthy digestion. 

Dietary fiber helps to keep you regular by acting as a ballast in your digestive system. What is more, your healthy gut bacteria use fiber as prebiotics, providing the microbiome in your intestines with an energy source.

Stimulating healthy bacteria supports a balanced microbiome, which benefits your immune system, digestion, and overall health. 

In fact, studies show that your gut microbiome is shaped by the food you regularly consume [7]. Therefore, adding more healthy veggies, fruits, and herbs with the help of a superfood greens powder is a great way to support a balanced gut.

Many superfood powders also contain probiotics and digestive enzymes, which further help enhance their gut-balancing properties. One of the most commonly used and effective probiotics for gut health is Lactobacillus.

May help you lose weight

The fiber found in superfood powders is essential for weight loss. That's because consuming more fiber helps your body stay more satiated for easier calorie intake control during an energy deficit [8].

Scientists have established that maintaining a calorie deficit is crucial for successful weight loss. Studies show that for every 14 grams of fiber people consume, total energy intake drops by an average of 10% [9]. 

If you are a woman, you should aim to consume at least 25 grams of fiber a day, while men should try to crunch on 35 grams or more daily.

May support your immune system

Superfood powders are loaded with vitamins and minerals essential for good health. They can help improve your immune system, reduce inflammation, and protect against chronic diseases. 

Many of the vitamins in green powders, such as vitamin C and E, are antioxidants that can also help to protect your cells from active radicals and may reduce inflammation.

The plant-derived ingredients in superfood powders are also rich in other bioactive substances like polyphenols which also have powerful antioxidant properties and help reduce inflammation. 

It's important to note that inflammation is one of your body's defenses and is imperative for survival.

However, sometimes inflammation can be excessive, and the oxidative stress caused by it may also damage your healthy cells. Antioxidants help prevent that by neutralizing any excess of active radicals that your immune cells produce to destroy threats [10].

How do you take superfood powder supplements?

The best part of supplementing with a superfood powder is that it is so easy to take and its nutrient absorption is excellent. The suggested use is simply adding the powder mix to a glass of water or your favorite non-dairy beverage, and you are good to go! Of course, you can also add it to smoothies or other recipes.

One of my favorite ways to take superfood greens is by adding them to a tasty smoothie. Not only does this make it easy to take, but it also helps me reach my daily dose of vegetables. Here is one of my favorite recipes:

Ingredients:

• a cup of unsweetened almond milk
• a scoop of superfood greens powder
• a medium banana
• one tablespoon of honey (skip the honey if you are looking for a low-calorie smoothie)

Regular smoothies are already a great way to reach the recommended daily value of fruits and vegetables, but adding a superfood powder can take them to the next level.