Moringa, matcha, and chlorophyll are three green superfoods worth adding to your diet, and here’s why.
We all know that green foods are beneficial for us. Often full of antioxidants and micronutrients, greens elevate our health, lower our disease risk, and help us live longer. After all, you’ve probably heard the saying “Eat your greens” as a kid.
But not all green foods are created equal. Some options are much more nutritious than others and offer significant benefits. So, the goal isn’t to eat just any greens but to consume the right ones.
While there are many contenders for the healthiest green foods we can eat, three examples top the list with their exceptional nutritional profile and proposed benefits.
Let’s take a look.
1. Moringa
Moringa oleifera is a tree native to northern India, and we can use almost every part of it in our nutrition or as medicine. For example, many people in India and Africa consume the leaves and pods of the Moringa tree.
Similar to other leafy green foods, Moringa leaves are jam-packed with all sorts of helpful nutrients, including (1):
- Vitamin A
- Vitamins B2 and B6
- Vitamin C
- Magnesium
- Iron
Pods can be even more nutritious, with 100 grams offering more than 1.5 of your daily vitamin C needs (1).
Moringa is also a great source of antioxidants, which the body needs to prevent excessive oxidative stress (2, 3, 4). Each day, the human body carries out thousands of metabolic processes, some of which generate reactive oxygen species (ROS). These oxygen species play essential roles in the body, but elevated levels can lead to significant cell damage, increasing disease risk and accelerating the aging process (5).
Luckily for us, researchers have found several vital antioxidants in moringa. The most notable examples include beta-carotene, chlorogenic acid, and quercetin. Research suggests these antioxidants may help reduce oxidative stress and support healthy blood pressure and blood sugar levels (6, 7).
2. Matcha
Matcha is another green superfood that has exploded in popularity. Commonly consumed as tea, matcha is also found in health supplements and various beverages, including lattes and shots.
Like green tea, matcha offers numerous health benefits and comes from the same plant: Camellia sinensis. But, unlike green tea, matcha is grown and harvested differently, resulting in a unique nutritional profile (8).
Consuming matcha is incredibly beneficial because the plant offers numerous antioxidants, chlorophyll, and other helpful compounds with researched benefits for human health (8, 9). A notable benefit of matcha is protection from oxidative stress. Similar to moringa, matcha is a source of catechins that have potent antioxidant properties in the body (8). In fact, research suggests that matcha has significantly more antioxidants than any green tea you can get.
Another significant benefit of matcha appears to be that the superfood improves brain function and measures of cognition. Various papers suggest that consuming matcha allows people to concentrate better, react quicker, and memorize different things (10, 11).
The third significant benefit of matcha is the plant’s cardioprotective ability. We all know that heart disease is a leading cause of death today, so taking active measures to reduce such risks is essential. (12) Matcha, which is similar to green tea, may help support healthy cholesterol and triglyceride levels, both of which are linked to heart health (13).
3. Chlorophyll
You’ve probably heard about chlorophyll in biology class at school. But what you might not have heard is that chlorophyll is abundant in vitamins and antioxidants, making it beneficial for our health. Taking chlorophyll as part of a supplement appears to be a reliable way to get a big enough dose and reap its benefits.
Speaking of benefits, researchers have been studying the compound for decades and link it to several health advantages, including:
- Early research related to cancer risk
- Improved skin health
- Possible weight loss
We’ve only had a handful of human studies on chlorophyll and cancer risk, so this research is still early. For example, in one paper, researchers found that subjects taking chlorophyllin (a compound produced by chlorophyll) had 55 percent lower urinary levels of aflatoxin, a toxin linked to cancer (14).
Some research also suggests that chlorophyll and chlorophyllin can improve skin health and vitality, though these benefits are observed with topical solutions (15, 16).
One study also suggests that participants who took a green supplement with chlorophyll saw more significant weight loss than folks taking a placebo (17). Of course, we can attribute the effect to a higher fiber intake and greater satiety, so we need more research to examine chlorophyll’s benefits for weight loss.
Conclusion: Adding Green Superfoods to Your Diet
There are plenty of beneficial compounds we can take for various health benefits. The primary issue is that knowing what to take is often easier said than done. Try to include these three greens in your diet the next time you see them in stores, as part of healthy eating, and see what happens!
As with any supplement, check with your healthcare provider before starting, especially if you’re pregnant, nursing, or take medication.
