[ smart supplements ]
BY JANE EKLUND
supergreens an easy way to fill nutrient gaps
They’re called “supergreens” for a reason. Algae and cereal grasses pack a nutritive punch that can round out a whole-foods diet. We looked at the science and checked in with some experts on their benefits. Health-conscious folks know the advantages of eating dark green, leafy vegetables, and that the best way to reap those benefits is through eating whole foods like spinach, kale, and broccoli. Supergreen algae and cereal grasses can build on a healthy diet and fill in gaps. Including spirulina, chlorella, barley grass, wheatgrass, and others, supergreens are typically sold as concentrated green powder that can be mixed into food or drink, though they are available in capsule form too.
Go green!
We reached out to two experts who recommend that people get plenty of green vegetables at mealtimes— and also encourage taking a supergreens supplement when appropriate. “A supergreen food is packed with life-supporting nutrients, in addition to high chlorophyll content, which provides the deep green color and has its own unique health benefits,” says Mark Drucker, MD, medical director for the Center for Advanced Medicine in Encinitas, CA. “They can be fresh foods such as spinach, kale, broccoli, watercress, and freshwater plants such as algae and spirulina, as well as the young grass of grains such as wheatgrass and barley grass.” In addition to chlorophyll, Dr. Drucker cites the many nutrients found in such foods, including dense amounts of vitamins, minerals, enzymes, antioxidants, fiber, and phytonutrients like flavones, carotenoids, resveratrol, lignans, and others.
What the science says
James B. LaValle, RPh, CCN, a pharmacist, author, and clinical nutritionist, highlights some health benefits of dietary greens: They help fight free radicals that can lead to cancer and heart disease; control blood pressure, 28
blood sugar, and cholesterol levels; promote the immune system; improve digestion; and balance pH. “When I see studies showing the benefits of things like barley grass, kelp, and green algae, I think the addition of a superfoods powdered green drink is a really good thing to do too,” says Dr. LaValle. Recent studies showed the power of supergreens: A 2020 meta-analysis found that the blue-green algae spirulina has positive effects on weight loss and blood lipids. One randomized study compared a group of obese people who dieted and took 2 grams of spirulina a day to obese people also on a diet who took a placebo. Researchers found those in the spirulina group lost significantly more weight and more inches from their waist than the placebo group. They also significantly reduced body fat and showed lower C-reactive proteins, which indicate inflammation in the body. Another small study showed that those who took 1 gram of spirulina for 12 weeks increased HDL cholesterol. A randomized controlled study of 50 healthy elderly men and women concluded that consuming chlorella may prevent and slow the progression of frailty in older people. Scientists reviewing research on barley grass reported that the grass has more than 30 substances that can help prevent and treat more than 20 chronic diseases. Because barley grass contains nutrients such as GABA, magnesium, and B vitamins, it also helps promote sleep. SELECTED SOURCES “Effects of spirulina on weight loss and blood lipids: A review” by J. DiNicolantonio et al., Open Heart, 3/8/20 • “Green superfoods for numerous benefits” by CJ Puotinen; “Guide to green foods supplements” by Maria Noël Groves, www.TasteForLife.com • “Is chlorella food beneficial for elderly people? A study of the benefits of carotenoids, folate, and homocysteine” by M. Fujishima et al., presented at the 4th meeting of the Japanese Association of Sarcopenia and Frailty • Personal communication: Mark Drucker; James B. LaValle, 2021 • “Preventive and therapeutic role of functional ingredients of barley grass for chronic diseases in human beings” by Y. Zeng et al., Oxidative Medicine and Cellular Longevity, 2018
MAY 2022
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3/30/22 7:06 AM