Everyone agrees: five a day is barely enough. In Denmark, the recommended dose of fruit and veg is six, in France it’s ten, in Japan it’s a staggering (though smaller-portioned) 17 – and yet here you are, struggling to manage a portion of broccoli and an apple. So if one supplement could offer you all the nutrients you need, you should go for it – right?
Super hero
Enter supergreens. These are essentially nutrient-dense fruits and vegetables, dried, processed, filtered and refined into a mixable powder that’s easy to consume. Typically, they contain well-researched vegetables such as spirulina, wheatgrass, spinach, kale and broccoli. Recently, though, more exotic additions have included acerola berries and matcha green tea.
The key effect supergreens have is on your immune system, which is weakened when exposed to periods of heavy, hard training. Studies at the University of Queensland, for instance, found that intensive exercise altered a number of immune factors including white blood cells, which help to protect the body against micro-organisms causing disease. Supergreens will support this, as well as providing other micronutrients needed by the body – not just vitamins and minerals, but enzymes, phytonutrients and more.
Fresh start
Research has not shown any specific nutrient window for supergreens. Many people swear by taking them in the morning, which is fine, though evidence suggests any benefit of a morning dose is psychological. It’s also fine to take them daily – you don’t have to cycle their usage (take them for a while, then take a break), as some experts say you should with, say, creatine. Supergreens can and should be a regular fixture in your diet.
But can they ever replace vegetables altogether? Short answer: no. Research and experience shows that we should eat our nutrients as nature packaged them. For instance, a study published in the American Journal Of Clinical Nutrition found that having fruit in liquid form can dramatically change how your body processes it. But we all know it’s hard to consume enough fruit and veg to get all the micronutrients we need – not to mention expensive – so why ignore something that would help?
Ultimately, it’s about having a measured approach to your consumption of both. In other words, it’s worth supplementing with supergreens – but you still have to eat your broccoli. For more visit theproteinworks.com
Get more Green
Broccoli
High in antioxidants and vitamins, and guards against cancer and heart disease according to a US study. Part-fry it in butter, then throw in a splash of water and cover the pan to steam it the rest of the way.
Make broccoli better with these recipes
Kale
Rich in lutein, which fights age-related disease, and vitamin E, which protects against pro-inflammatory molecules called cytokines. Sprinkle with lemon juice and bake it for kale ‘crisps’.
Use kale with a healthy spatchcock chicken recipe
Sweet potato
Technically not green, but high in vitamin C, which can stop the release of a cytokine called inter-leukine IL 6. Chop into wedges, sprinkle with paprika and olive oil, and roast for 20 minutes.
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