Chlorophyll-Rich Foods
Chlorophyll is a green pigment found in algae and plants. More and more research has started pointing to the astounding benefits of eating chlorophyll-rich foods.
It has powerful antioxidant and anti-inflammatory properties, so it neutralizes free radical damage to the body’s cells which may help in the growth and repair of tissues.
Chlorophyll in food is an excellent source of many essential vitamins and minerals including vitamins A, C, E, and K, beta-carotene, magnesium, iron, potassium, calcium, and fatty acids.
There are many great benefits to eating chlorophyll foods, so adding more greens to your diet is a no-brainer.
Here are nine foods high in chlorophyll you need in your diet!
1. Espinaca
It turns out Popeye was onto something with his spinach-eating habit.
Spinach is arguably the best source of chlorophyll with a high concentration of 23.7 milligrams per cup.
Spinach is an incredibly potent superfood with tons of antioxidants, vitamins, and minerals, including lutein, zeaxanthin, beta-carotene, and more than enough of your daily recommended intake of vitamin K in one cup.
To get more spinach in your diet, simply add it to a salad, a smoothie, an omelet, or even chop it up into burgers or patties!
TWEETABLE
Spinach is an incredibly potent superfood with tons of antioxidants, vitamins, and minerals Share on X2. Garden Cress
Of vegetables high in chlorophyll, garden cress is one of the best.
The highly nutritious green herb has plenty of chlorophyll to offer—15.6 milligrams in one cup.
Garden cress could potentially help patients with breast cancer, as well as acting as an anti-inflammatory due to its varied nutritious profile.
Its unique peppery and tangy aroma and flavor are used for special culinary purposes—it’s even used as an aphrodisiac!
One cup of this green stuff provides 339% of your daily recommended intake of vitamin K. It also contains plenty of vitamin A, vitamin C, folate, calcium, iron, potassium, manganese, and many other nutrients.
You can eat Garden cress raw in salads or sandwiches. The seeds can also be eaten roasted or cooked, although they contain a slightly different nutritious profile.
3. Parsley
Parsley is another nutritious green herb with plenty of chlorophyll—just half a cup of this herb contains 19 milligrams of the nutritious green pigment.
One of the most commonly used fresh herbs in the United States, Parsley is easy to get your hands on, and you’ll find many recipes that include it.
Don’t like parsley?
Sneak it into your smoothie to trick yourself into eating this powerfully nutritious leafy green.
This green is an excellent source of vitamins A, C, and K, and folate, calcium, iron, magnesium, potassium, and manganese.
Parsley can be added to soups, salads, burgers, patties, and so many other dishes. The more you add this green herb into your meals, the more you and your family will become accustomed to the taste.
Don’t skimp out on your greens!
4. Broccoli
These little green trees pack a powerful nutritional punch—and therefore many health benefits.
This cruciferous vegetable contains not only chlorophyll, but plenty of vitamin C, vitamin K, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, manganese, and selenium.
Research shows that broccoli high in selenium has benefits for patients of colon and breast cancer and can help reduce the signs of aging, detox the liver, boost the immune system, and much more. It is also low in calories
To get the most nutrients out of your broccoli, buy fresh and eat raw or lightly steamed.
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To get the most nutrients out of your broccoli, buy fresh and eat raw or lightly steamed. Share on X5. Asparagus
Sneak it into your smoothie to trick yourself into eating this powerfully nutritious leafy green.
And yes, eating asparagus will really make your pee smell weird!
Don’t let that turn you off from this nutritious green, though! Asparagus can be prepared in many ways—but you should lightly steam them to retain all those valuable nutrients.
Asparagus is an excellent source of vitamins A, C, E, and K, riboflavin, and folate, as well as many essential minerals. And of course, that important green plant pigment, chlorophyll.
There are many benefits to eating asparagus, but one unique benefit includes hormone regulation. Eating asparagus may increase fertility and relieve premenstrual syndrome.
6. Brussels Sprouts
Another healthy cruciferous green vegetable, Brussels sprouts are a great source of chlorophyll, and they have been proven to reduce inflammation and free radical damage to the body’s cells.
Brussels sprouts contain antioxidants phytonutrients, including many flavonoids.
Along with other vegetables like broccoli, brussel sprouts can reduce the risk of coronary heart disease.
Like a lot of other nutritious green vegetables, they are also a great source of vitamin K, which is vital to blood and bone health.
7. Green Beans
The green bean, or string bean, is an incredibly popular vegetable that is often steamed, sautéed, or stir-fried.
Unlike asparagus, green beans grow very quickly—the time from planting to harvesting is only 45-60 days.
A one-cup serving of green beans contains 8 milligrams of chlorophyll. It also contains vitamins A, C, and K, riboflavin, folate, and essential minerals calcium, iron, magnesium, phosphorus, potassium, and manganese.
Fun fact: green beans eaten raw are slightly toxic.
So, if you’re planning on eating a large amount, cook them. It shouldn’t be a problem, though, if you’re just tossing them raw into a big salad.
8. Arugula
Arugula goes by many names. You might know this leafy green as salad rocket, garden rocket, roquette, rucola, rugula, or colewort.
Whatever you choose to call it, the nutritional benefits remain the same—this is a highly nutritious vegetable with a wide range of potential health benefits.
This dark leafy green provides 8 milligrams of chlorophyll per one-cup serving. It contains high levels of folic acid, vitamin C, vitamin K, and vitamin A—all important antioxidants with anti-inflammatory and anti-cancer benefits.
Add arugula to your salad or pack it in a sandwich. Better yet, make arugula pesto and serve it with pasta!
9. Spirulina
We saved the most nutritious for last—and that’s the green-blue algae currently making waves in the health-food world—spirulina.
Spirulina is up to 70% vegetable protein, and it boasts over 65 vitamins, minerals, and enzymes—including 18 amino acids.
The highly pigmented blue-green algae should tip you off to its high concentration of chlorophyll. Spirulina and another blue-green algae, chlorella, are in fact, some of the world’s most chlorophyll-rich foods.
In 100g of spirulina, you get 1000 milligrams of chlorophyll.
The bright green supplement comes in tablet or powder form, so you can add it to your smoothies or other recipes, or you can pop it once daily for a no-fuss option.
Chlorophyll as a Supplement
As you know, the green-coloring pigment chlorophyll is present in a wide variety of vegetables.
Yet it’s a widely accepted fact that green vegetables are a tough sell for some, so what can you do if you want the health benefits of chlolorophyll-rich foods but without eating plates of produce?
The health supplement industry has the answer.
Just as with any healthy substance, chlorophyll hasn’t gone unnoticed in the supplement industry, and it is widely available in various forms. Taking chlorophyll as a supplement is an excellent alternative to eating mountains of broccoli and heaps of spinach, so it’s worth considering if you’re looking for a convenient way to increase your chlorophyll intake.
So what kind of chlorophyll health supplements can you find, and what makes a great one?
Tablets
The first and most convenient form of chlorophyll supplement is the tablet.
Taking a tablet on a daily basis is by far the easiest way to supplement with chlorophyll, and one of the most affordable.
With a tablet, all you need is a glass of water to wash it down with and a regular schedular to take it.
Believe it or not, though, chlorophyll tablets aren’t the most popular way of getting the green pigment into your diet.
Liquid
Liquid chlorophyll is the preferred option of many, and you’ll find a lot of this type of supplement online and in stores.
Taking chlorophyll in a liquid state ensures you get a potent hit of the green stuff, which maximizes the potential health benefits.
Usually, these liquid chlorophyll supplements will use chlorophyllin, which is the water-soluble form of the pigment, since it is more easily absorbed by the body. As a result, you should in theory experience greater results by taking the liquid form.
Make Your Own
Yes, you can in fact make your own chlorophyll liquid supplement, given that the pigment is commonly found in a wide array of green vegetables.
To make your own, you can find many recipes online, but if you opt for the freshest chlorophyll-rich foods you can’t go wrong.
Some of the best ingredients for making your own chlorophyll supplement include green beans, spinach, and arugula.
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A Final Word From Energetic Lifestyle
When eating healthy is this easy, there are really no excuses. So be good, eat your greens, and get your daily chlorophyll for improved health all around!
What are some of your favorite chlorophyll-rich food? Let us know in the comments below!
I would recommend broccoli for most breastfeeding moms as it will maintain their body nutrients at the same time avoid eating “junk” thus, better pregnancy and delivery.
Thanks a lot for sharing Martha!