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Every day the list of foods that we are supposed to eat or not eat seems to grow exponentially, bringing with it an air of frustration or the feeling of being overwhelmed at times, especially if you are on a health and wellness journey. However, we cannot use or eat all of the foods that we ‘should’ be eating all the time, even if we try. 

The term ‘super greens’ typically refers to the group of greens from the algae and cereal grass families.  These grains usually boast impressive nutritional profiles such as essential vitamins, minerals, amino acids, enzymes, chlorophyll, and antioxidants.  As such, they are purported to be able to boost the immune system, detoxify the body, reduce inflammation as well as promote digestive health. Therefore, having these foods in your daily rotation may certainly help in maintaining excellent health, both in the short and long term. Let’s Discuss!

The Discussion

Many Clinicians are seemingly still at a loss when it comes to what exactly constitutes ‘a healthy diet’ (Skeriett and Willett, 2010). This is due to the overwhelming volume of data that is available on both food and nutrition in general as well as the misinformation and contradictory findings and flip-flop recommendations. However, there is solid research on many of the foods that we eat and how they impact the body, positively or otherwise.  However, it would not be possible to consume all the recommended foods, especially in the required amounts daily, hence the reasons for supplements or the concepts of superfoods or super greens to ensure that our diet comprises the necessary nutrients it needs to thrive.

The nutrients that are found in our food include vitamins and minerals which are critical to our health due to the myriad of roles that they play in the body. Some of the common vitamins include vitamins B (i.e. B1, B2, and B12, etc.), vitamins C as well as fat-soluble vitamins such as Vitamin A, D, E, and K.  These nutrients can be found in our fruits and vegetables, grains, cereals as well as dairy and eggs. 

In addition to vitamins, the body also requires minerals such as calcium, magnesium, sodium, and potassium among others. Further, Carbohydrates, fats, and protein constitute some of the macronutrients that our body needs daily to support normal growth and development, maintain healthy body weight, and aging as well as prevent or reduce the risk of chronic diseases.

Therefore, in this article, we will be discussing some of the foods which have gained super greens status, due to the myriad of nutrients they possess, making it easier to sustain the body daily without having a household of supplies. As such, your diet could be greatly enhanced by having them in your daily rotation.  These include wheatgrass juice powder, barley grass juice powder, Moringa, Spirulina, and Chlorella.

You can read more on vitamins, minerals, and the major nutrients of carbohydrates, fats, and proteins in these articles:

• Our ABC”s (Vitamins Overview).
• Why Minerals?
• Understanding Micro and Macro-nutrients – Getting to the nut of the matter.

Five(5) ‘must have’ Super Greens:

• Wheatgrass Juice Powder.
• Barley grass Juice Powder.
• Moringa.
• Spirulina.
• Chlorella.

Wheatgrass Health Benefits

Wheatgrass is the young grass of the common wheat plant – Triticum aestivum, a sub-species of the Poaceae family (Mujariya and Bodla, 2012).  As such, it is treated as food. The plant is usually harvested before it reaches full size, then freshly juiced or dried into powder for both animal and human consumption. Wheatgrass is prized for its many nutrients, particularly chlorophyll, which it has in abundance.  Chlorophyll makes up about Seventy (70%) percent of its chemical constituents, hence its infamous name – ‘Green blood’ (Chauhan and Chauhan, 2014).  Simply put, chlorophyll is that green substance that gives plants their green colour and is considered the basis of all plant life (Mujoriya and Bodla, 2010).

According to research, chlorophyll provides a range of benefits to the body, the major one being, neutralizing infections. Other denoted benefits of chlorophyll include healing wounds, reducing inflammation as well as helping the body get rid of parasites (Mujariya and Bodla, 2012).  Additionally, it is said to purify the blood and thus help with the detoxification and cleansing of the liver and the colon (Mujariya and Bodla, 2012; Chauhan and Chauhan, 2014).  Some of the nutrients of wheatgrass include vitamin C, E, carotene, potassium, phosphorus, calcium, sulfur, magnesium, sodium, iron, aluminium, zinc, and copper as well as natural enzymes (Bar-Sella, 1998; Bito et al. 2020).

Wheatgrass is also said to have over seventeen (17) forms of amino acids, most of them essential (Bito et al. 2020). Amino acids are known as the building blocks of the body because they help the body create proteins that help with muscle growth as well as increase fat metabolism.  Protein is also able to help the body store energy as well as prevent oxidative stress which can lead to the development of diseases (Parit et al. 2018). The essential amino acids of the wheatgrass include Leucine, Lysine, tryptophan, isoleucine, and valine while the non-essential amino acids include tyrosine, cystine, glycine, Arginine, etc. (Bar-Sella, 1998; Bito et. al. 2020.). 

To this extent, research has shown the grass to have potential anti-cancer and anti-ulcer activity benefits (Mates et al. 2000).  Wheatgrass is also stated to help with constipation due to its nourishing and laxative effects on the body (Chauhan and Chauhan, 2014).  It is also very beneficial to the health of the skin, due to its detoxifying effects on the blood as well as its potential benefits to arthritic conditions, particularly, rheumatoid arthritis (Nenonen et al. 1998; Kumar et al. 2011).

As per side effects, research has purported no known side effects of its consumption. However, some people may experience allergies that may lead to other reactions, so it is best to start slow and see how your body responds to it.  Additionally, for gluten-sensitive persons, wheatgrass should not pose a threat as only the young wheatgrass and not the wheat grain, which contains gluten proteins (Vijole et al. 2021; https://www.ars.usda.gov/). Nonetheless, it is best to consult your healthcare provider when considering any nutritional supplement to be guided appropriately.

When purchasing your wheatgrass, if you are not able to grow it on your own, it is recommended that you look for the juice powder format.  Research contends that in this format, the body will be better able to absorb its nutrients. Along with its powdered format, wheatgrass is also available in capsules and liquid forms.  Some persons may prefer this format to the juice, which does have an overpowering taste.

Barley Grass Health Benefits

Barley grass juice powder is considered one of the best functional foods that provide many nutrients to the body while helping to eliminate toxins.  Research suggests that it is rich in functional ingredients such as gamma-aminobutyric acid (GABA), flavonoids, superoxide dismutase (SOD), chlorophyll, vitamins such as A, B, C, and E, dietary fiber, polysaccharides and polyphenols (Zeng et. al. 2018).  

As such, the grass is consumed as a popular green juice (Ikeguchi et al. 2014) as well as to help maintain good health. Some of the purported benefits of barley grass include its potential to reduce cholesterol and boost the immune system due to its antioxidant activities.  It is also said to be anti-diabetes, anti-arthritis as well as an anti-inflammatory (Lahouar et al. 2015).

Like wheatgrass, barley grass also boasts a significant amount of chlorophyll, vitamins, and minerals. Some of the vitamins of the dried grass include vitamins A, B1, B2, B3, B6, B12, C, E, etc., while its mineral constituents include calcium, phosphorus, chromium, copper, zinc, iron, molybdenum, etc (Zeng et. al. 2018).  It also boasts over twenty (20) amino acids e.g. alanine, arginine, and tryptophan, which most people know as the substance that makes you sleepy after consuming turkey (Lahouar et al. 2015; Y. A. Jiazhen, 2016).  Both its amino acids and its GABA constituents are said to be able to help with relaxation, and anxiety, alleviate pain, regulate sleep, and improve both cognitive and reproductive effects (Manayi et al. 2016).

Moringa Health Benefits

Moringa oleifera Lam (Moringacceae) is a plant with purported significant nutritional and medicinal benefits (Brilhante RSN, et al. 2017). Even though the plant is said to be a native of India, it is now widely used throughout tropical and subtropical regions of the world. All parts of the plant are said to be edible and comprise numerous nutrients – the seeds, leaves and stems, roots, and pods.  However, the leaves or their powdered form are more widely and largely consumed, especially commercially.

Moringa is purported to have almost all the essential vitamins, minerals, and amino acids.  Its vitamin and mineral profile include Vitamin A, B2, B3, B7, C, E, Zinc, Copper, magnesium, calcium, etc. Its amino acid constituents include both essential and non-essential categories. Essential amino acids (those that cannot be made by the body, so we must get them through our foods) include Arginine, Leucine, and Lysine and the non-essential (ones that are made by the body) include Alanine, Cysteine, Glycine, and Serine, etc. (Brilhante et al. 2017).  The plant is said to have high antioxidant activities.  

This was observed in a study with both normal and diabetic rats which showed that when the rats were given aqueous moringa oleifera leaf extract, they experienced significant increases in the activity of the enzymes superoxide dismutase as well as glutathione s-transferase and catalase with a decrease in lipid peroxidation (Jaiswal et. al. 2013). The research found that its high phenolic and flavonoid contents protected the body against oxidative damage both in normal and diabetic individuals (Jaiswal et al. 2013).  You can read more on moringa in this detailed article.

Spirulina Health Benefits

Spirulina platensis or ‘Spirulina’ is commonly known as a unicellular microalgae which grows in both fresh and saltwater. It is also said to grow in what is called ‘brackish bodies of water’ (Capelli and Cysewski, 2018).  Brackish bodies of water are somewhat salty water sources (more than freshwater), but still not as salty as seawater (https://www.merriam-webster.com/).  Due to the fact that it survives best in an alkaline environment, it is prominently found in lakes in areas such as Sub-Saharan Africa and in the past, Mexico and Central America (Capelli and Cysewski, 2018).

Like Moringa, Spirulina is also used as a food source in some regions of the world, especially in times of famine (Capelli and Cysewski, 2018; Characterization of Spirulina, 1988; Cornet, 1990).  It is said to have been the sole source of food in some African communities in times of food shortages (Capelli and Cysewski, 2018).  As such, it was the main source of survival for the entire population who ate it for more than a month at a time (Capelli and Cysewski, 2018).  Some of the nutrient constituents of the algae include Vitamin A, E, K1, K2, Thiamin (B1), Riboflavin, Niacin, Folate, Biotin, Iodine, Selenium, and manganese among other nutrients (Ravi et al. 2010).

Spirulina was denoted as being able to assist with allergy, Rhinitis, and the regulation of the immune system. This activity is due to its anti-inflammatory properties, which help to inhibit the release of histamine from mast cells (Yang et al. 1997; Kim et al. 1998). This benefit was observed in a randomized double-blinded placebo-controlled trial (Mao and Van de, 2005) with persons who suffered from Allergic Rhinitis. 

These individuals were given either a placebo or spirulina over 12 weeks. The study showed that when given a high dose of spirulina, the cytokines interleukin-4 (IL-4) levels were significantly reduced by up to 32%. The interleukin-4 helps to regulate immunoglobulin. This, according to the research, showed that spirulina demonstrated a protective effect on Allergic Rhinitis.

Other purported benefits of spirulina include its possible effects on cholesterol and diabetes, and its ability to remove certain toxins from the body, e.g. arsenic poisoning (Misbahuddin et al. 2006).  It is also suggested to have anti-cancer properties due to its antioxidant and immune-regulating characteristics (Karkos et al. 2011). It is also said to be anti-diabetic, and anti-viral being able to help regulate the immune system (Ravi et al. 2010).

Some noted side effects of spirulina include insomnia and gastric problems with uncertain or unlikely causality (Marles et al. 2011). Only a few cases of severe side effects have been noted after the consumption of amounts greater than three (3) grams per day for 1 month. For example, Rhabdomyolysis (Mazokopakis,et. al. 2008).

Chlorella Health Benefits

Chlorella, like spirulina, is a green unicellular algae that is produced and used as a dietary supplement worldwide. Microalgae are typically found in aquatic ecosystems that can grow in several different types of water bodies – salt and freshwater (Yan et al. 2016).  As such, microalgae are often used as food sources, pharmaceuticals as well as in the cosmetic industry (Bito et al. 2020). 

Chlorella is said to have several nutrients that are required by the human body, for example, the B vitamins such as B1, B2, B6, B12, Niacin, biotin, folate, pantothenic acid, vitamins C, D2, E, and K. Along with these micronutrients are also said to have macronutrients such as proteins, fats, and carbohydrates (Chisti, 2007; Becker, 2007).  Additionally, most commercially available Chlorella products comprise both essential and non-essential amino acids. Essential amino acids include Leucine, Lysine, Valine, Histidine, etc., and non-essential amino acids such as Tyrosine, Cystine, aspartic acid, proline, Alanine, and Arginine, etc (Becker, 2007).

Chlorella is said to have anti-diabetes effects on the body, anti-hypertensive as well as anti-hyper-cholesterolemic effects.  Its effects on one’s cholesterol were found in a study conducted by (Cherng and Shih, 2005) on model animals where supplementation with chlorella reportedly decreases serum cholesterol levels.  Chlorella is also said to be able to help detoxify the body from industrial contaminants as well as environmental pollutants (Schecter et al. 1994). 

These compounds, according to research are easily absorbed by the gastrointestinal tract (Ven den Berg et al. 1994) and stored in the liver and adipose tissues of the body (Schecter et al. 1996).  Additionally, its dietary fiber components are said to be able to absorb some methylmercury in vitro studies (Uchikawa et al. 2010).  As such, it is purported to be able to reduce mercury levels in humans, particularly hair and blood levels (Bito et al. 2020).  It is also said to be able to modulate the immune system as well as help with oxidative stress due to its antioxidant abilities (Konishi, et al. 1985; Tanaka et al. 1990).

Due to the fact that humans cannot digest chlorella cells in their natural form because the cell walls are made of cellulose, the cell walls are usually mechanically broken down in most nutritional supplements, so check your supplement labels when purchasing to ensure that it reads ‘cracked wall’ which would suggest that it can be absorbed by the body.

Some noted side effects of chlorella include nausea, vomiting, and gastric issues, especially if it is not processed properly (Saberi et al. 2015).  Additionally, some tablets have been shown to cause acute tubulointerstitial nephritis, which could lead to renal failure (Tiberg et.. al. 1995).

How to use these Super Greens

Most of these foods are very potent; hence they have a strong taste, mostly like grass, which can overpower anything they are added to.  However, you can enjoy all of them in shot-like formats, where you add a small teaspoon to a glass of water and drink it (gulp it down) or add them to smoothies. For supplements, follow the guidelines as per the supplement manufacturer. Also, if you cannot take the taste of the wheatgrass juice powder, you can use barley grass instead as both purportedly have similar nutrient profiles and benefits.

Illustrative Summary

Here is a summary of the Five (5) ‘must have’ Super Greens for Every HealthNut Pantry!

Let’s Sum Up!

Pursuing a healthier lifestyle is not an easy feat, especially due to the plethora of information that is available. What makes it sometimes more overwhelming is the changing recommendations and misinformation.  As such, constant research from varied sources will be your number one bet, as you navigate the isles of health.  Nonetheless, this article posits five (5) food kinds to have on hand or as regular rotations in your wellness pantry. These include wheatgrass juice powder, barley grass juice powder, moringa, spirulina, and chlorella. 

All these sources of food have been found to have significant essential nutrients that are required for human health.  For example, Vitamin A, B, C, D, E, K, K2, Calcium, Magnesium, and Manganese among many others.  You can consume these superfoods as ‘shots’ or add them to your smoothies or food in general.

Please note that while most research has been favourable where these foods are concerned, there is not enough evidence to say that they can cure any disease.  As such, they should not be taken as a substitute for medical treatment.  Additionally, it is always best to consult with your healthcare provider before commencing any supplement routine, especially if you are on medications to learn of any interactions or any possible negative effects.

Now that you have been brought up to date with these ‘super greens’ and have explored their benefits in the promotion of good health. What will you do about it?  Have you used any of these foods before? Or, Are you an avid user?  Share it with us nuh!

You can read more on vitamins, minerals, and macro-nutrients as well as moringa in these detailed posts:

• Our ABCs (Vitamin Overview)
• Why Minerals?
• Understanding Micro and Macro-nutrients – Getting to the nut of the matter

Editor’s Note: Article was updated on July 9, 2024.

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