Good nutrition supports healthy growth and development, starting from early childhood. But nearly one-half of children aged 1-5 years don’t eat a vegetable every day.
If you’re struggling to get enough fruits and veggies into your child’s diet, you are not alone. In the search for a natural solution, greens powder is becoming an increasingly popular choice among holistic-minded parents. Greens powders are often made with the goodness of real fruits and vegetables, making them a potentially powerful ally in enhancing your child’s nutrition.
Getting enough greens in your diet isn’t just a kid’s problem. For adults, greens powders offer several potential benefits like increasing nutrient intake, boosting energy, and supporting gut health.
But are they a good choice for children, and what are the benefits of greens powders for kids? That’s what we’re going to break down.
What Are Greens Powders Made Of?
As health-conscious parents seek to optimize their children’s nutrition, greens powders have emerged as a popular option. From essential vitamins and minerals to antioxidants and digestive enzymes, green powders serve as a convenient way to bridge the nutritional gap.
Greens powders are designed to help individuals meet their daily fruit and vegetable intake requirements. These powders are highly concentrated with nutrients, allowing for a small quantity to provide a significant nutritional benefit.
Depending on the brand, the precise combination of components can change, but common ingredients in greens powders include:
- Leafy Greens: Spinach, kale, chard, and other green vegetables.
- Algae: Spirulina and chlorella.
- Grasses: Wheatgrass and barley grass.
- Vegetables: Broccoli, carrots, beets, and other vegetables.
- Fruits: Berries, citrus fruits, and other fruits.
- Herbs: Some formulations include herbs like ginger and turmeric.
As you can imagine, the powder usually has a green hue and can taste a bit earthy or grassy. Some brands will include natural sugar substitutes to enhance flavor.
The production methods of greens powders vary among brands. Typically, the fruits and vegetables in these supplements are either dried and ground into powder, or they are first juiced and then subjected to dehydration or freeze-drying.
Most greens powders are predominantly plant-based, comprising powdered vegetables, algae, and herbs. However, some may include vitamins from animal sources, making it important to examine the label, especially for those with specific dietary needs. It is advisable to opt for greens powders that contain organic and non-GMO ingredients.
Health Benefits of Greens Powder For Kids
With the density of nutrition in greens powders, there are some positive potential health benefits of adding greens powders into your child's diet.
May Reduce Likelihood of Chronic Disease
Some plant compounds commonly found in greens powders are known for their antioxidant and anti-inflammatory properties, like leafy greens and spirulina.
Some evidence suggests that eating antioxidant-rich foods like fruits, vegetables, and legumes is associated with a lower risk of diseases like cancer and cardiovascular disease.
One review points out just how important fruits and vegetables are for the prevention of noncommunicable diseases (NCDs) or chronic diseases. From initial results, researchers suggest that fruit and vegetable concentrate supplementation among the population would result in a reduction of the burden of cardiovascular diseases.
While more studies are needed to confirm these super greens powder benefits, the potential is incredible.
Could Improve Attention and Energy
Super greens powder benefits may extend to attention and energy. But how? Some greens powders claim to boost energy, but they are typically low in calories. It’s not that greens powders give a supply of energy or fuel, but they contain ingredients that play a role in energy production.
Numerous greens supplements include a variety of B vitamins in their formulations, such as thiamin, riboflavin, niacin, and methylcobalamin. These B vitamins play a crucial role in transforming food into usable energy for the body. Being a collection of 8 water-soluble vitamins, it’s important to note that the body does not store them, so they need to be replaced daily.
Could Counter Inflammation
Other benefits of greens superfood powder could also include addressing inflammation. In a small 2021 study, 18 healthy participants received six capsules a day of fruit, vegetable, and berry juice powders over eight weeks. Researchers noticed a large increase in blood levels of vitamins A and C, carotenoids, and alpha-tocopherol, which are all antioxidants.
Several studies show a positive association between increased antioxidants in the diet and a lowered risk for chronic inflammatory diseases.
Supports a Healthy Gut
So, what about the other benefits of a greens powder?
Greens powder may support a healthy gut as it often contains ingredients like fiber, antioxidants, probiotics, and digestive enzymes.
Fiber is crucial in your child’s diet as it promotes digestive health by bulking up the stool, helping to prevent constipation, and supporting regular bowel movements.
Looking for a probiotic supplement formulated specifically for kids? Try Hiya’s Probiotic.
Green Powders Supplement A Healthy Diet
A vitamin and mineral supplement can’t replace a healthy diet, and the same applies to green powders. Your kids need good nutrition, and that starts with a healthy, well-rounded diet. Supplements are what they sound like, which is to supplement the food you already eat. Helping your child make healthy food choices and encouraging plenty of variety will set the foundation for good nutrition.
It's important to note that while greens powders do contain fiber, they typically offer only about one to two grams per serving. Some brands might include additional fiber. The recommended daily fiber intake for individuals aged two and above is 14 grams per 1,000 calories. Therefore, relying exclusively on greens powders for fiber is not sufficient, and children especially need a diverse diet with a variety of colorful foods to ensure healthy growth and development.
Greens powders contain small amounts of lots of different ingredients to boost nutrient intake but are not a substitute for a healthy diet.
Finding The Right Green Powder For Your Kids
It can be overwhelming to know where to look or what might be best for your family, so here are some tips on how to start:
Ask A Health Professional
Not all dietary supplements are suitable for children. As many greens powders are made for adults, the dosages may not be appropriate for your child’s age, weight, or health needs. Before introducing any dietary supplement, it’s essential that you speak with your child’s doctor. Your family’s healthcare professional can take into account your child’s health, development, age, and allergies when making any recommendations.
Read The Fine Print
Certain greens powders include additives such as added sugars, artificial ingredients, and caffeine, which are not appropriate for children. While the FDA has not established a specific caffeine intake limit for children, the American Academy of Pediatrics advises against caffeine consumption in kids. Additionally, some greens powders are tailored for enhancing sports performance, but these are not created with children's needs in mind. Children's nutritional requirements differ from adults, so it's crucial to thoroughly review the ingredients list and product label when selecting greens powders for children.
Look For Certification
In your search for greens powders for kids, look for third-party testing. There are several vital reasons why testing is so important:
- Purity and safety: Testing ensures that supplements are safe for consumption and minimizes the risk of adverse effects.
- Quality: Assessing the purity and quality of supplements ensures that the ingredients you see on the label are in the supplements and are of high quality.
- Trust and transparency: Third-party testing means that an independent organization tests the supplement, adding another layer of transparency and confidence in what you’re buying.
When a supplement undergoes third-party testing, it means that an independent organization has reviewed the product and found that it meets standards of safety, performance, and quality. Keep in mind that not all supplement brands perform third-party testing, as it’s not mandatory for dietary supplements to undergo third-party testing. So, the responsibility is on manufacturers to ensure products are safe and effective, highlighting just how important it is to choose brands with a strong commitment to third-party testing.
How To Add Green Powders To Your Kid’s Diet
If you’re considering adding greens powders to your child’s routine, it’s important to follow the instructions on the label.
As a powder, you can usually stir greens powder into liquids like water, juice, and milk or dairy-free substitutes. One of the easiest ways to incorporate greens powders is by blending them into a smoothie. If the grassy flavor is of concern, try adding tasty fruits like berries or bananas to the smoothie.
Other ways to add greens powders to your kid’s routine include:
- Stir into yogurt
- Make popsicles
- Bake into healthy treats
- Add to sauces
- Create a fruit dip
- Mix into oatmeal or cereal
Store rehydrated greens powders in the refrigerator if you don't consume them immediately. As a general rule, follow the manufacturer’s storage and shelf life guidelines.
All You Need To Know About Green Powders For Kids
Greens powders are dietary supplements that can include a blend of greens, vegetables, probiotics, seaweed, and more. Ultimately, the studies on greens powders are limited, and although they contain nutrient-rich ingredients, they can’t replace whole and healthy foods.
Greens powder can be a helpful addition to your child's nutrition toolkit, providing an extra boost of goodness in a convenient package, especially for picky eaters.
If you’re looking for an extra boost of nutrients, consider adding 3rd party tested greens powders formulated specifically for kids to help support their growth and development.
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Anti-inflammatory Effects of Different Dietary Antioxidants | Plant Antioxidants and Health
Benefits of dietary fibre for children in health and disease | NIH
Why take vitamin and mineral supplements? | Mayo Clinic Health System
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Spilling the Beans: How Much Caffeine is Too Much? | FDA
THIRD-PARTY TESTING GUIDANCE | USADA
Childhood Nutrition Facts | CDC
Effects of greens+® A Randomized, Controlled Trial | Dietitians of Canada
Adults Meeting Fruit and Vegetable Intake Recommendations — United States, 2019 | CDC
