Chlorophyll has become a popular supplement in recent years, with green juices being one of the main delivery methods. Chlorophyll is the green pigment found in plants and algae that allows them to absorb energy from sunlight. Some of the potential benefits of chlorophyll from green juices include:
Detoxification
Chlorophyll contains compounds that may help promote detoxification in the body. The magnesium in chlorophyll can help remove toxins and heavy metals from the body. The structure of chlorophyll also resembles hemoglobin, which can boost red blood cell production and oxygen transport for improved detoxification.
Antioxidant effects
Chlorophyll has antioxidant properties that help fight free radical damage. Free radicals are unstable molecules that can destroy cells and lead to chronic disease. The antioxidants in chlorophyll scavenge these free radicals to protect cells.
Anti-inflammatory effects
Inflammation is at the root of most chronic diseases. Chlorophyll contains anti-inflammatory compounds that inhibit the activity of pro-inflammatory molecules like cytokines. By reducing inflammatory signaling, chlorophyll may help lower risk of inflammatory issues.
Wound healing
Early research shows chlorophyll may accelerate wound healing by stimulating new tissue growth. Chlorophyll activates specialized stem cells involved in tissue regeneration to speed up healing. More studies are needed, but these results are promising.
Cancer prevention
A few animal and cell studies found chlorophyll may have protective effects against cancer. Chlorophyll inhibited growth and spread of cancer cells in certain cancers. Researchers believe the antioxidant and anti-inflammatory activities of chlorophyll may be responsible for its anti-cancer effects.
Immune boosting effects
Chlorophyll seems to promote healthy immune function. In animal studies, it increased the activity of natural killer cells and macrophages, key immune cells that detect and destroy invaders. The immune-enhancing effects of chlorophyll may lower risk of infection.
Reduced appetite and weight loss
Early evidence shows chlorophyll may help control appetite hormones like leptin to promote feelings of fullness. By reducing appetite and calorie intake, chlorophyll may encourage weight loss. More human research is needed to confirm these appetite and weight regulating benefits.
Top sources of chlorophyll in green juices
Here are some of the best sources to get chlorophyll from green juices:
Spinach
Spinach is one of the most chlorophyll-rich plants. Just one cup of raw spinach contains nearly 24 milligrams of chlorophyll. Spinach also provides antioxidants like lutein and zeaxanthin.
Parsley
Parsley is another herb that packs over 19 milligrams of chlorophyll per cup. Along with chlorophyll, parsley provides vitamin K, vitamin C, and flavonoids.
Kale
Kale is a nutritional powerhouse, containing vitamins, minerals, fiber, and chlorophyll. A cup of raw kale has about 2 milligrams of chlorophyll.
Green cabbage
Cabbage is an underrated source of chlorophyll at about 3 milligrams per cup. Go for green cabbage over red or white for the most chlorophyll content.
Broccoli
Add some broccoli to green juices for extra chlorophyll and nutrients like vitamin C and sulforaphane. A cup of broccoli florets has almost 2 milligrams of chlorophyll.
Green apples
Most fruits are low in chlorophyll, but green apples provide a decent amount at around 2 milligrams per medium apple. They add sweetness plus antioxidants.
| Food | Chlorophyll per Cup (mg) |
|---|---|
| Spinach | 23.7 |
| Parsley | 19.2 |
| Kale | 2.7 |
| Green cabbage | 3.5 |
| Broccoli | 1.7 |
| Green apple | 2.1 |
Choosing a chlorophyll supplement
When selecting a chlorophyll supplement, here are some tips:
– Opt for water-soluble chlorophyll rather than fat-soluble chlorophyllin. Chlorophyll is more readily absorbed.
– Liquid chlorophyll is best absorbed, followed by powders then pills and capsules.
– Matcha green tea powder is an alternative way to get chlorophyll.
– Look for a supplement standardized to 2-3 mg chlorophyll per serving.
– Avoid alcohol-based liquid chlorophylls as this depletes its antioxidant content.
Risks and side effects
Chlorophyll from natural food sources like green juices is generally safe with very few side effects. However, chlorophyll supplements may cause:
– Green-colored urine or feces
– Mild gastrointestinal upset like cramps or diarrhea
– Potential vitamin K interference for people on blood thinners
Always start with low doses and speak to your healthcare provider before taking chlorophyll supplements, especially in high amounts.
Recommended dosage
There is no established recommended dosage for chlorophyll supplements. Most supplements provide 100-300 mg daily. For green juices, aim for at least one serving of dark leafy greens or herbs daily for a natural dose of chlorophyll. Monitor for side effects and adjust dosage as needed.
Conclusion
Chlorophyll from green juices and supplements may offer antioxidant, anti-inflammatory, and detox benefits. It shows potential to help with immunity, wound healing, cancer prevention, and weight management. Spinach, parsley, kale, cabbage, broccoli, and green apples are excellent plant-based sources of chlorophyll. When taking chlorophyll supplements, liquid and powder forms are ideal. Start with low doses of 100-300 mg daily from supplements and get the rest from whole food sources like green juices. Chlorophyll is a generally safe supplement, but more studies are still needed on its long-term efficacy and optimal dosing in humans.