Greens Supplements

What is a greens supplement?

Greens or phytonutrients are a group of plant-derived supplements that aim to provide the user with a wide range of nutrients. Given the hectic lifestyle in modern society, it is no surprise that many people do not eat the recommended 300 grams of fruit and 400 grams of vegetables per day. In addition, many people are also 'adventurous' and limit their diet to a small group of foods. As a result, the diet often lacks a variety of health-promoting nutrients. This is where so-called greens supplements come into play. Typically, these consist of up to several dozen different types of fruit and vegetables, vegetable oils, fiber, herbal supplements and active ingredients to support digestion.

Fruit and vegetables in greens supplements

Whether you're trying to move more weight or lose weight, fruits and vegetables provide many essential vitamins and minerals. The need for these micronutrients increases during periods of increased stress and physical training and these micronutrients are absolutely essential if you are trying to train optimally. Adequate intake of vitamins and minerals is also particularly important during a calorie-restricted diet, as a reduced food intake often means a reduction in the amount of nutrients consumed. If you are trying to lose weight then it is very likely that you will be dieting for a long period of time and to ensure that you do not become deficient in important nutrients, it can be a good idea to supplement with greens.

Fruit and vegetables also contain polyphenols, which are powerful antioxidants (2). These are also important during periods of increased stress to protect the body from the potential damage caused by free radicals generated during intense exercise. The wide variety of fruits and vegetables found in a greens supplement ensure that you get a broad spectrum of nutrients from different sources.

Essential fatty acids in greens supplements

Plant oils provide essential fatty acids, which are often referred to as EFAs in the supplement industry. As the name suggests, these compounds are necessary for the body to function. This includes the roles they play in immune system function, hormone production and overall health and well-being. In addition, vegetable oils contain phytosterols, which help to lower levels of bad cholesterol (2).

Benefits of fiber in greens supplements

Pectin, bran, inulin and other plant fibers are often found in greens supplements. These types of fiber are helpful in lowering levels of bad cholesterol (3-5), thus promoting cardiovascular health. In addition, fiber promotes healthy digestion and regular bowel movements. A healthy heart and digestive system are important for good health and optimal athletic performance.

Other plants and plant extracts in Greens Supplements

Additional ingredients in greens supplements often include black pepper extract and green tea extract, which can support weight loss and body fat reduction (6, 7).

Active ingredients to support digestion in greens supplements

This category of ingredients includes "friendly" bacteria (probiotics) such as Lactobacillus and Bifidus, which are similar to the healthy bacteria found in yogurt and help maintain digestive and immune health. In addition, greens supplements often contain fructooligosaccharides, which are a good food source for the probiotic bacteria. Finally, many greens supplements contain various digestive enzymes that help the body to better digest and absorb nutrients.

Benefits of greens supplements

Phytonutrients have long been known to help maintain health and protect against chronic disease (2). Recently, their use has also become increasingly popular among athletes and dieters. In addition to the rich variety of nutrients found in fruits and vegetables, plant extracts added to these formulations help reduce body fat, which is appreciated by bodybuilders and those looking to lose weight. You don't have to look far for positive testimonials about Greens supplements. Quite often, users praise greens for their ability to increase energy and improve well-being. These effects are beneficial not only for athletes, but also for anyone on a less-than-optimal diet.

References

1. CSIRO (2011), Total Health and Wellbeing Diet.
2. Beecher (1999), Phytonutrients' Role in Metabolism: Effects on resistance to degenerative processes. Nutrition reviews, 57: S3-S6.
3. Jenkins et al (1975), Effect of pectin, guar gum, and wheat fiber on serum cholesterol. The Lancet, 305: 1116-1117.
4. Gold and Davidson (1988), Oat bran as a cholesterol-reducing dietary adjunct in a young, healthy population. Western Journal of Medicine, 148: 299-302
5. Causey et al (2000), Effects of dietary inulin on serum lipids, blood glucose and the gastrointestinal environment in hypercholesterolemic men. Nutrition Research, 20: 191-201
6. Zenk et al (2005), Effect of Lean System 7 on metabolic rate and body composition. Applied nutrition investigation. 21: 179-185
7. Westerterp-Plantenga (2005), Body weight loss and weight maintenance in relation to habitual caffeine intake and green tea supplementation. Obesity Research, 13: 1195-1204.
8. Yun (1996), Fructooligosaccharides - Occurrence, preparation, and application. Enzyme and Microbial Technology. 19: 107-117.