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Top 5 Green ‘Superfoods’

You’ve probably heard a lot about green superfoods. 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 to wear a cape and they won’t turn you into the Incredible Hulk when they eat them.

The reason they’re “superfoods” is that these are arguably the most nutrient-dense foods on the planet. They will give your immune system a super boost!


The benefits of green superfoods are far and wide. One unmistakable key to their superpower 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 also is an incredible antioxidant with some impressive therapeutic benefits such as wound healing and being used as a natural deodorant. (2)

Not known to be toxic in its natural form, the synthetic version (chlorophyllin) also has never been linked to any serious harmful effects in more than 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:

Chlorophyll Content of Selected Raw Vegetables (2)
FoodServingChlorophyll (mg)
Spinach1 cup23.7
Parsley½ cup19.0
Cress, garden1 cup15.6
Green beans1 cup8.3
Arugula1 cup8.2
Leeks1 cup7.7
Endive1 cup5.2
Sugar peas1 cup4.8
Chinese cabbage1 cup4.1

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 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 (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


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


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


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

Spirulina has the most well-balanced nutritional profile of any food on Earth! No wonder it was a staple of 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)


Native 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 increased 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 percent
  • Iron: 722 percent
  • Zinc: 473 percent
  • Vitamin B2: 253 percent
  • Vitamin B3: 119 percent
  • Vitamin B1: 113 percent
  • Phosphorus: 90 percent
  • Magnesium: 79 percent
  • Vitamin B6: 70 percent
  • Folate: 24 percent
  • Calcium: 22 percent
  • Vitamin B5: 11 percent
  • Vitamin C: 17 percent
  • Vitamin E: 8 percent
  • Vitamin B12: 2 percent


Aside from 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 percent
  • Folate: 51 percent
  • Vitamin B6: 34 percent
  • Vitamin C: 34 percent
  • Vitamin B5: 33 percent
  • Phosphorus: 33 percent
  • Vitamin E: 23 percent
  • Vitamin B3: 22 percent
  • Copper: 20 percent
  • Vitamin B2: 19 percent
  • Magnesium: 17 percent
  • Manganese: 17 percent
  • Vitamin B1: 12 percent
  • Zinc: 10 percent
  • Iron: 8 percent
  • Vitamin A: 7 percent
  • Calcium: 3 percent
  • Sodium: 1 percent
  • Selenium: 1 percent


Next on the list is wheatgrass, which was very close to being No. 3. The only “drawback” is that 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 wheatgrass!

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

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

Cruciferous Vegetables

Last, 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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