When it comes to healthy eating, you’ve likely heard the advice to “eat your greens” more times than you can count. Vegetables like kale, bok choy, mustard greens, broccoli, and other leafy greens are often touted as superfoods, regularly appearing on lists of the healthiest foods to eat.
While these vegetables are rich in fiber, minerals, micronutrients, and antioxidants, it turns out that their green color itself might be an overlooked contributor to health. Why are these vegetables green? And how does their color promote our well-being?
The answer lies in chlorophyll. The word "chlorophyll" is derived from the Latin words "chloros" meaning "green" and "phyllon" meaning "leaf." Chlorophyll is the green pigment found in the cells of plants, particularly in leaves and other parts exposed to sunlight. Green plants use sunlight to produce energy in a process known as photosynthesis, and chlorophyll is the key chemical that facilitates this transformation.
Interestingly, chlorophyll’s structure closely resembles hemoglobin, the molecule that carries oxygen in our blood. The primary difference is that chlorophyll has a magnesium ion at its core, whereas hemoglobin has an iron ion. This structural similarity may explain why chlorophyll is so beneficial to our health.
Scientific studies have long shown that chlorophyll is associated with numerous health benefits. One of the earliest discoveries was that chlorophyll kills harmful bacteria, including strep and staph bacteria, in the gastrointestinal tract. Consumption of chlorophyll has also been shown to increase red blood cell production, thereby enhancing oxygen utilization throughout the body.
But the benefits don’t stop there: chlorophyll reduces the binding of carcinogens to DNA in the liver and other organs. It can also break down calcium oxalate kidney stones, aiding in their elimination. Additionally, chlorophyll may deactivate the harmful effects of molds, as studies have shown that chlorophyllin (a water-soluble form of chlorophyll) reduces the absorption of aflatoxin B, a mold toxin linked to liver cancer.
Recently, a groundbreaking study posed the question: can mammals, including humans, generate energy from sunlight like plants do? In this study, the mitochondria—the “powerhouses” of cells—were shown to generate ATP energy when exposed to sunlight, especially in individuals with a chlorophyll-rich diet.
If confirmed, this finding could explain why people feel energized when exposed to sunlight, particularly when their diet is abundant in chlorophyll-rich foods. It may even suggest that, in some sense, we humans are “plant-like,” capable of absorbing sunlight to power our bodies.
While all green plants and vegetables contain chlorophyll, some are particularly high in this vital nutrient. Spinach, for instance, is known to have a notably high concentration of chlorophyll. Other green vegetables rich in chlorophyll include asparagus, bell peppers, broccoli, Brussels sprouts, cabbage, celery, collard greens, green beans, green peas, kale, leeks, green olives, parsley, romaine lettuce, sea vegetables, Swiss chard, turnip greens, and alfalfa.
From an expert’s perspective, the question I frequently encounter is: “What are the specific health benefits of green vegetables?” Research has shown that increasing the intake of green vegetables is closely linked to a reduced risk of chronic diseases. Take heart health, for example.
Chlorophyll has been shown to improve blood circulation, reduce the risk of atherosclerosis, and even help regulate blood pressure. Beyond its cardiovascular benefits, chlorophyll acts as a powerful antioxidant, neutralizing free radicals in the body and reducing oxidative stress. This in turn may slow down the aging process and help repair cells, boosting overall immunity.
One of the most compelling studies supporting these claims comes from the Harvard School of Public Health. A long-term study found that individuals who consumed more green leafy vegetables had a significantly lower risk of cardiovascular diseases.
In fact, participants who ate larger amounts of green vegetables each day were found to have a 20% reduced risk of developing heart disease. Beyond the cardiovascular benefits, chlorophyll has also been shown to improve gut health by regulating the microbiome, which plays a vital role in digestion. This can help alleviate common digestive issues such as constipation and inflammation.
But the potential of chlorophyll doesn’t stop at digestive health; it may even offer benefits for managing diabetes. Studies indicate that chlorophyll could help regulate insulin sensitivity, leading to better blood sugar control. For those with prediabetes or type 2 diabetes, increasing chlorophyll intake may be an important part of managing the condition and preventing its progression.
The diversity of green vegetables is another key factor in their health benefits. Each type of green vegetable contains different nutrients, making them complementary in a balanced diet. For example, broccoli is rich in vitamin C and sulfur compounds that have powerful anti-cancer properties, while kale is packed with fiber and plant estrogens that support hormonal balance and bone health. Green beans and peas, on the other hand, are excellent sources of plant-based protein, making them perfect for vegetarians and vegans looking to meet their protein needs.
In recent years, many health advocates in the West have started to emphasize the importance of eating more green vegetables. Renowned nutritionists like Dr. Michael Greger and Dr. Mark Hyman have both highlighted the central role of green vegetables in promoting long-term health. Dr. Greger, in his book How Not to Die, emphasizes the crucial role of vegetables—especially leafy greens—in improving overall health and reducing the risk of diseases such as obesity, hypertension, and type 2 diabetes. Dr. Hyman, another leading nutrition expert, points to the Mediterranean diet, which is rich in green vegetables, as a key factor in reducing the risk of heart disease and cancer.
Looking at current trends, many individuals in the West, including celebrities and influencers, have started to embrace the health benefits of green vegetables. High-profile figures such as Angelina Jolie and Jennifer Lopez have publicly credited their plant-based diets and green vegetable consumption for their health and vitality. Whether for their skin, energy levels, or overall health, these public figures are among many who advocate for the power of greens in the diet.
In conclusion, green vegetables are much more than just a source of nutrition—they offer a wide range of health benefits. From reducing the risk of cancer to boosting heart health and enhancing digestion, chlorophyll-rich vegetables play a crucial role in modern diets. By incorporating more of these greens into your meals, you are not only meeting your daily nutritional needs but also investing in long-term health.
Next time you enjoy a green vegetable, take a moment to appreciate the complex chemistry of chlorophyll, which supports your health, vitality, and overall well-being. Eating greens may just be the key to powering your body and mind, helping you perform at your best—just like a plant soaking up the sun.