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Top 5 Green Superfoods to Eat

Top 5 Green Superfoods to EatYou’ve probably heard a lot about green Superfoods lately.

They’re the main ingredients in healthy energy bars, pre-made smoothie powders and even now in gluten-free cereals!

Now, don’t let the name mislead you. You don’t need wear a cape and they won’t turn you into the Incredible Hulk when they eat them.

The reason they’re coined “Superfoods” is because they are arguably the most nutrient-dense foods on the planet, and they will give your immune system a SUPER boost!

Chlorophyll

The benefits of green Superfoods are far and wide. One unmistakable key to their super power is the chemical chlorophyll, which gives them their characteristic green color. Essentially, chlorophyll is used by plants for food and people use it for medicine. (1)

Being fat-soluble, chlorophyll contains some unique detoxification and cancer fighting properties because it is able to chemically bind with molecules known to cause cancer, including aromatic hydrocarbons found in tobacco smoke. (2)

According to Oregon State University’s Linus Paulding Institute, chlorophyll is also an incredible antioxidant with some impressive therapeutic benefits such as would healing and being used as a natural deodorant when consumed. (2)

Top 5 Green Superfoods to EatNot known to be toxic in its natural form, the synthetic version (chlorophyllin) has also never been linked to any serious harmful effects in spite of 50 years of clinical use. (2)

It is best, however, to consume chlorophyll in its natural form, which is why eating a diet rich in green Superfoods is so important!

Here is a list of the chlorophyll content of some foods to give you an idea of the wide variety that you can choose from:

 

Chlorophyll Content of Selected Raw Vegetables (2)
Food Serving Chlorophyll (mg)
Spinach 1 cup 23.7
Parsley ½ cup 19.0
Cress, garden 1 cup 15.6
Green beans 1 cup 8.3
Arugula 1 cup 8.2
Leeks 1 cup 7.7
Endive 1 cup 5.2
Sugar peas 1 cup 4.8
Chinese cabbage 1 cup 4.1

Not included in this list, however, are the Top 5 Green Superfoods, which are not only chlorophyll-dense but also contains a plethora of other nutrients!

Spirulina

Top 5 Green Superfoods to EatSpirulina sets the bar as the green Superfood golden standard. It has been shown clinically to help with a wide variety of health concerns including:

  • Cancer (3, 4 5)
  • Candida (6, 7, 8)
  • Fatigue/low energy levels (9)
  • High blood pressure (10)
  • High cholesterol (11)
  • HIV/AIDS (12)
  • Obesity / unhealthy food cravings (13)
  • Sinus disorders (14)
  • Stroke (15)

Just one cup contains the following: (16)

  • Protein: 64 g
  • Dietary fiber: 4 g
  • Sugars: 3 g

Fats:

  • Total fat: 3% Recommended Daily Value
  • Saturated fat: 15%
  • Omega-3 fatty acids: 922 mg
  • Omega-6 fatty acids: 1404 mg

Minerals:

  • Copper: 342%
  • Iron: 177%
  • Manganese: 106%
  • Magnesium: 55%
  • Sodium: 49%
  • Potassium: 44%
  • Zinc: 15%
  • Phosphorus: 13%
  • Calcium: 13%
  • Selenium: 12%

Vitamins:

  • Riboflavin: 242%
  • Thiamin: 178%
  • Niacin: 72%
  • Pantothenic Acid: 39%
  • Vitamin K: 36%
  • Vitamin E: 28%
  • Folate: 26%
  • Vitamin B6: 20%
  • Vitamin C: 19%
  • Vitamin A: 13%

Spirulina has the most variety, well-balanced nutritional profile of any food on Earth! No wonder it was a staple for the ancient Aztecs and surrounding wildlife near Tenochtitlan! In the words of Cortez in his book, “Conquest of Mexico”:

“They make it into cakes like bricks, which they sell, not only in the market (of Tenochtitlan) but carry it to others outside the city, and far off. They eat this as we eat cheese, and it has rather a salty taste, which is delicious with chilmolli (a pungent sauce). They say that so many birds come to the lake for this food, that often in winter some parts are covered with them.” (17)

Chlorella

Top 5 Green Superfoods to EatNative to Taiwan and Japan, the second most nutrient dense Superfood on the planet is chlorella. Like spirulina, it has also been shown clinically to help with a wide variety of health concerns such as:

  • Cancer (18)
  • Cholesterol (19)
  • Detox radiation and chemotherapy (20)
  • Diabetes (21)
  • Heavy metal detoxification (22, 23)
  • Immune system support (24)
  • Pre-mature aging and increase risk of disease from smoking (25)
  • Weight loss (26)

Just 100g (about 1 cup) serving of dried chlorella contains: (27)

  • Protein: 58 g
  • Carbohydrates: 23 g
  • Fat: 9.3 g
  • Vitamin A: 1026%
  • Iron: 722%
  • Zinc: 473%
  • Vitamin B2: 253%
  • Vitamin B3: 119%
  • Vitamin B1: 113%
  • Phosphorus: 90%
  • Magnesium: 79%
  • Vitamin B6: 70%
  • Folate: 24%
  • Calcium: 22%
  • Vitamin B5: 11%
  • Vitamin C: 17%
  • Vitamin E: 8%
  • Vitamin B12: 2%

Avocados

Top 5 Green Superfoods to Eat

Next to the jam-packed nutritional benefits they provide, avocados are wonderfully easy to eat and quite tasty.

This well-balanced nutrition profile makes avocados the perfect first food to give to babies and they are exceptionally soft and simple to digest.

Compared to spirulina and chlorella, one cup of pureed avocados grown in California contains: (28)

  • Fat: 35 g
  • Omega-3 fatty acids: 253 mg
  • Omega-6 fatty acids: 3886 mg
  • Protein: 4.5 g
  • Choline: 32.7 mg
  • Betaine: 1.6 mg
  • Vitamin K: 60%
  • Folate: 51%
  • Vitamin B6: 34%
  • Vitamin C: 34%
  • Vitamin B5: 33%
  • Phosphorus: 33%
  • Vitamin E: 23%
  • Vitamin B3: 22%
  • Copper: 20%
  • Vitamin B2: 19%
  • Magnesium: 17%
  • Manganese: 17%
  • Vitamin B1: 12%
  • Zinc: 10%
  • Iron: 8%
  • Vitamin A: 7%
  • Calcium: 3%
  • Sodium: 1%
  • Selenium: 1%

Wheat Grass

Top 5 Green Superfoods to EatNext on the list is wheat grass, which was very close to being #3. The only “drawback” is hat wheatgrass has no fat content and lacks the Omega 3:Omega 6 benefit that avocados have.

Think of it this way: If you were on a stranded island and only had one food item to choose to live off of, you’d be much better off spending the rest of your days chomping on avocados than chewing on wheat grass!

With that said, veritably every fruit and smoothie bar in America sells wheat grass shots and for good reason! Just 1 ounce (28g), the typical shot glass serving of wheat grass contains: (29)

  • Protein: 8 g
  • Fiber: 8 g
  • Fat: 0 g
  • Carbohydrate: 16 g
  • Vitamin B2: 122,353%
  • Vitamin B6: 15,600
  • Vitamin E: 12,800%
  • Vitamin B3: 10,080%
  • Vitamin B1: 5867%
  • Vitamin B5: 2,880%
  • Iron: 356%
  • Vitamin K: 350%
  • Vitamin A: 240%
  • Vitamin C: 93%
  • Potassium: 24%
  • Calcium: 12%
  • Magnesium: 8%
  • Vitamin B12 7%
  • Phosphorus: 11%

Cruciferous Vegetables

Top 5 Green Superfoods to EatLast, but certainly not least are the illustrious list of the cancer-fighting cruciferous veggies.

  • Arugula
  • Bok Choy
  • Broccoli
  • Brussel Sprouts
  • Cabbage
  • Cauliflower
  • Collard Greens
  • Kale
  • Mustard greens
  • Radish
  • Turnip
  • Watercress

Rich in indole-3-carbinol sulfur containing compounds referred to as glucosinolates, cruciferous vegetables support detoxification and greatly reduces the risk of breast, colon and lung cancers.

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Dr. Eric Zielinski

About the author

Dr. Eric Zielinski

Dr. Eric L. Zielinski is an sought-after natural health educator, motivational speaker and author. Inspired by the timeless principles in the Bible, Dr. Z’s mission is to provide people with simple, evidenced-based tools that they need to achieve the Abundant Life. He specializes in natural remedies and empowering life strategies, and coaches clients locally in the greater Atlanta area as well as globally through his Abundant Life Health Coaching programs.

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