Mixed greens powder vs. fresh fruits and vegetables: which one is better?

By Carly Eustice, intern

Vvitamins and minerals are essential to our bodies’ ability to function but it can be a challenge to meet our daily requirements. Vitamins and minerals aid in immune health, wound and injury healing, hormone regulation, bone health, and many more functions, so it is beneficial to our health that we intake them in some way every day.  Normally, we can get our vitamins and minerals through a balanced diet with lots of fruits and vegetables, but that may not be feasible for everyone. If you could get your vitamin and mineral intake for the day checked off your list with an 8 ounce drink, would you? Probably. It sounds reasonable, but there are many factors to take into consideration before relying on a mixed greens powder. 

What is a mixed greens supplement powder?

Mixed green powders are quite popular. Producers of the supplement market them on almost every social media platform. In theory, consuming a mixed greens powder allows a person to reach their daily recommended intake of vitamins and minerals in one go. Mix it with water or make it a smoothie and there you have your vitamin and mineral intake met for the day. But is it really that simple? Is consuming a mixed greens supplement powder better than fresh fruits and vegetables? What are the pros and cons of each method of getting vitamins and minerals? Mixed greens powders are still relatively new to the market, but there is information that is important to know before purchasing the supplement. There are many unanswered questions about these supplements.

What are the benefits of consuming fresh fruits and vegetables?

The benefits of consuming fresh fruits and vegetables are numerous. The body absorbs nitrate and phytochemicals from vegetables, which in turn promotes long-term muscle function. These beneficial chemicals are completely lost, or at least less present, when vegetables are broken down through processing into powder. 

Methods of preparing and consuming fruits and vegetables influence the nutrients available to the human body. The skin on an apple or the membranes in a grapefruit peel contain more nutrients than the commonly eaten parts like the insides, but we tend to cut away or discard those parts of fruit. Steaming broccoli versus baking or roasting broccoli provides different amounts of nutrients. Roasted broccoli comes into contact with a direct heat source. Steamed broccoli does not directly contact any heat source. Therefore, steaming broccoli maximizes the nutrient content, whereas roasting it reduces the nutrient content. 

A comparison of the cost difference between one month of fresh produce and one month of a high-quality mixed greens supplement powder, shows that fresh produce is slightly cheaper. To intake the recommended daily 2.5 cups of vegetables and 2 cups of fruit on a 2,000-calorie diet, it would cost on average $33. For a month’s worth of 30 servings of mixed greens powder, it would cost on average $39.99-$59.99. It is also important to remember that when consuming fresh fruits and vegetables, you are receiving a variety of nutrients that are higher quality and in their natural form. 

Are there cons to consuming fresh produce?

The cons of consuming fresh fruits and vegetables are few. Having to purchase produce on a weekly basis and prepping/storing are the only two inconveniences of including them in a balanced diet. A way to simplify and quicken the process of storing and prepping produce would be to wash, cut, and organize all purchased produce immediately after getting home. When you take the time to do that, all you need to do throughout the week is pull out the container of fruits or veggies and add them to your plate or pan. In doing so, the produce does not go bad from improper storage, and they take less time to prepare every day. 

What are the benefits of mixed greens supplement powders?

Although there is not a lot of scientific evidence on mixed green supplement powders because they are just now gaining popularity, there are a few studies that have proven significant benefits. One study showed that the consumption of a leafy greens powder resulted in increased hemoglobin levels in children. The prevalence of anemia dropped more hemoglobin was being produced. Another study found that the intake of leafy green powder resulted in reduced blood pressure in hypertensive subjects. These are significant findings regarding the beneficial effects of mixed green supplement powders, but there needs to be more research in support of the existing findings. 

Convenience is the main factor of mixed greens powder that attracts the population. The ability to consume a drink consisting of water and green powder that meets your recommended daily intake of vitamins and minerals is extremely appealing. For those that have busy schedules, dislike fruits and vegetables, do not have time to cook, or do not know how to incorporate produce in their daily diet, a mixed greens powder sounds perfect for them. 

What are the cons of a mixed greens supplement powder?

Marketing, labeling, lack of research, and content quality are all issues of concern in mixed greens supplements. Many marketed powders contain a term on the nutrition label called “proprietary blend,” and this term should be avoided. When this term is on a label, the ingredients are not specified, so there could be ingredients that are unknown. Most of the time, the “proprietary blend” stated on the label means most of the powder is filler product and the amount of actual nutrients in the powder is insignificant. It is important to look for brands that do not contain this term in the label to make sure you are getting some sort of nutrients and your money’s worth since the supplement can be pricey. 

References

1. Sim M, Blekkenhorst LC, Bondonno NP, et al. Dietary nitrate intake is positively associated with muscle function in men and women independent of physical activity levels. The Journal of Nutrition, 2021; 151(5):1222-1230.
2. Slavin JL, Lloyd B. Health Benefits of Fruits and Vegetables. Advances in Nutrition, 2012; 3(4):506-516.
3. Fabri ADT, Crosby GA. A review of the impact of preparation and cooking on the nutritional quality of vegetables and legumes. International Journal of Gastronomy and Food Science, 2016; 3:2-11.
4. Amazon.com, various pages. Accessed mid-late June, 2023.
5. U.S Department of Agriculture. MyPlate.gov. Dietary Guidelines of America, 2020-2025.
6. Egbi, G., Gbogbo, S., Mensah, G.E. et al. Effect of green leafy vegetables powder on anemia and vitamin-A status of Ghanaian school children. BMC Nutr, 2018;27.
7. Zhang J, Oxinos G, Maher JH. The effect of fruit and vegetable powder mix on hypertensive subjects: A pilot study. Journal of Chiropractic Medicine, 2009;8(3):101-106.

Curious about how to incorporate fruit, veggies or a mixed greens powder into your daily diet? Reach out to Dr. Schubert here. If you are looking for more ways to use greens powders, check out the blogs on smoothies, energy bites, menu blueprinting and using greens (of any sort!) to fuel your performance. Greens are a great way to get magnesium, as well!