You have researched chlorophyll and decided you need to incorporate this superfood into your diet. We’ve compiled a list of ten foods that will give you your daily dose of chlorophyll. Alongside your diet, supplements are always and you’ve finally decided to incorporate chlorophyll into your daily routine. After a bit of research, you realized that a simple diet change isn’t going to cut it – after all, life gets busy. You need to think bigger – hence a mix of foods high in chlorophyll along with chlorophyll supplements to make up for those ‘bad days’.
Below, we discuss the top superfoods for that natural chlorophyll and how to decide on the right supplement for you. Let’s dive in.
- Do Heat and Chlorophyll Play Nice?
- How to Enjoy Natural Sources of Chlorophyll
- Veggies with The Most Chlorophyll
- Top 11 Foods High in Chlorophyll
- How Much Chlorophyll Do We Need?
- Why Chlorophyll Is Important
- Frequently Asked Questions
Do Heat and Chlorophyll Play Nice?
Ever wondered why boiled vegetables turn lighter but become dull green when cooked for too long? Green leaves generally contain a high quantity of water so when heated at high temperatures, they retain the heat and continue cooking after the heat source is off which alters the chlorophyll pigment. The heat from cooking or steaming also breaks down the cell membranes in the leaf and after being boiled for too long, the magnesium atom in the chlorophyll molecule is replaced by hydrogen atoms. This chemical change renders the chlorophyll less nutritious and significantly reduces the benefits you can derive from it. Furthermore, studies show that high temperatures break down the antioxidants and vitamins present in chlorophyll rich food vegetables. Therefore to get enough chlorophyll from foods it’s recommended to cook in very low heat.
How to Enjoy Natural Sources of Chlorophyll
One of the primary and most efficient ways of getting the best nutritious content in chlorophyll is by eating the raw green leaves to increase your dietary intake of the nutrient (particularly vegetables like spinach, alfalfa, and wheatgrass). Other than that you can enjoy your chlorophyll rich food by steaming or cooking it under low heat to avoid losing the nutrients. There are numerous rich natural sources of chlorophyll, most of which are edible and can be enjoyed by cooking or eating them in their raw form. You can also consume chlorophyll by including supplements like ChloroGlow drops in your drinking water – which is definitely easier and considered a life hack by many.
Veggies with The Most Chlorophyll
Eating foods that are sources of chlorophyll also provide you with other nutrients like vitamins, iron, and dietary fiber. Although chlorophyll rich vegetables are sometimes not accessible, the easiest way to include chlorophyll in your diet is to eat green vegetables or take daily supplements.
Nonetheless, if a plant-based food vegetable is green in color, then chances are it contains a good amount of chlorophyll. But the amount of chlorophyll in some plant leaves stands out from others, making them the best source of chlorophyll for human consumption.
Below we’ve listed the best sources of chlorophyll according to the quantity of the pigment you’d find in them:
- Moringa – 8.2mg
- Wheatgrass – 5.3mg
- Alfalfa – 4.6mg
- Celery – 4.5mg
- Brussel Sprouts – 3mg
- Cilantro – 1.9mg
- Dill – 1.63mg
- Kale – 1.45mg
- Broccoli – 1.4mg
- Parsley – 1.36mg
- Nettles – 1.2mg
Top 11 Foods High in Chlorophyll
As a rule of thumb, most green plants, vegetables, and fruits have chlorophyll pigments but not all come to mind when listing chlorophyll-rich foods. These top 11 foods we’ve put together are some of the most concentrated natural sources of chlorophyll. We’ll also explain the benefits, taste, and instructions on how to cook or eat them properly. You’ll also learn about the optimum time needed to prepare and cook the natural chlorophyll sources to get the best nutrients out of them.
Moringa often called the drumstick or ben oil tree is an important source of food for many people around the world. Due to its medicinal properties, moringa is being used as an alternative natural supplement for treating various health issues. Additionally, moringa plants have one of the highest quantities of chlorophyll and are at the top on our list of the best sources of chlorophyll among edible food plants.
Moringa contains a variety of vitamins and minerals that are very beneficial to human health and the chlorophyll from its leaves can be extracted by different methods such as boiling or drying and grinding. The light powder easily dissolves in water with a taste that has a distinctive mixture of bitter and slightly sweet flavors. Moringa contains high quantities of chlorophyll so one should take caution not to exceed the 300mg daily dosage when consuming chlorophyll supplements derived from the moringa plant.
Moringa Leaves Stir Fry
Prep Time: 10 minutes | Cook Time: 20 minutes
- 250 grams moringa (drumstick) leaves
- 1/4 teaspoon turmeric powder (optional)
- 1/4 cup grated coconut
- 1 tablespoon oil
- 1/2 teaspoon mustard seeds
- 1/4 cup shallots
- 1 tablespoon crushed dry chillies
- 1 sprig curry leaves (optional)
- Salt to taste
- Wash and drain your moringa leaves
- Crush and chop the shallots with the flat surface of your knife
- Mix the moringa leaves, grated coconut, turmeric powder and salt in a bowl.
- Heat up oil then pour in the mustard seeds and shallots into it
- Add crushed chillies and curry leaves after the shallots have cooked to tender
- Stir under low heat for 2 minutes
- Add moringa leaves and mix well
- Cook under low heat for about 10 minutes and salt to taste
- Switch off the cooker and open the lid
- Serve hot with some rice.
Wheatgrass is a highly regarded food plant with amazing health benefits. It can be blended raw and consumed as fresh juice, powder mixed in foods, or lightly cooked to get the extensive amount of nutrients it contains. Studies show that wheatgrass is packed with a powerful combination of vitamins, minerals, and proteins that are very beneficial to human health. As one of our top choice chlorophyll foods, consuming all natural liquid chlorophyll extracted from wheatgrass will provide health benefits like weight loss, inflammation, detoxification, and cancer prevention among others.
Wheatgrass has an earthy after taste when consumed as raw blended juice. Some describe the taste as bitter and pungent so you might want to consider adding fruity sweetness before drinking it.
Prep Time: 5 minutes
- 50g Wheatgrass
- Cut and wash your wheatgrass
- Put the wheatgrass into a juicer
- Collect the extracted juice in a cup and drink immediately.
Alfalfa is a well-known herb that people consume for its high mineral and vitamin constituents. It is often eaten by people with diabetes, high cholesterol, indigestion, and other health conditions. Alfalfa is also a high chlorophyll food containing about 4.6mg of chlorophyll per gram of the pigment-containing areas of the plant. It is one of the best foods to consume if you’re looking to get the benefits of taking chlorophyll from its natural sources. Alfalfa has a combination of sweet, bitter, and grassy flavors when eaten fresh as sprouts. To get the daily optimum chlorophyll supplement benefits you’ll need to consume about 100-300mg of the product extracted from alfalfa plants.
Prep Time: 15 minutes | Cook Time: 5 minutes
- 150g of Alfalfa sprouts
- 1 or 2 cucumbers (chopped)
- 1 large carrot (shredded)
- 1 shredded apple
- 1 cup of canned sweet corn
- 1 teaspoon each of grounded flax seeds and basil
- 1/2 teaspoon of salt
- 2 cloves garlic (pressed)
- 1 inch pressed turmeric tuber
- Mix Alfalfa sprouts, chopped cucumber, shredded carrots, apple, and sweet corn in a bowl
- In a different bowl, mix freshly squeezed lemon juice, turmeric, garlic, basil and salt. Stir well
- Pour the second mixture on the first, then sprinkle ground flaxseed and stir well
Celery is one of those foods you’d classify as having low calories, it has powerful health benefits and is also a chlorophyll rich food. Aside from chlorophyll which is our main point of focus, celery also contains high quantities of vitamins, minerals, and fibers that’ll have a significant impact on your health and wellbeing. As a great source of chlorophyll, celery provides a host of benefits such as reducing cholesterol levels, quickening weight loss, improving heart health, and more. Celery has a bold flavor with a lingering bitter taste that can be likened to that of spinach. Chlorophyll food supplements made from celery are characterized by high nutrients and can offer the needed benefits of taking chlorophyll.
Prep Time: 5 minutes | Cook Time: 30 minutes
- 1 bunch celery, washed and cut into 4 pieces
- 1/2 teaspoon of salt
- 1/4 teaspoon of pepper
- 2 tablespoons of butter or margarine
- 1 cube of chicken bouillon
- 1 cup of hot water
- 1 tablespoon of minced fresh parsley
- Arrange the celery cuts on the bottom of a skillet
- Sprinkle salt and pepper
- Dot with butter or margarine
- Dissolve the bouillon cube in the hot water and pour over the celery
- Cover the pan and let it boil for a few minutes.
- Simmer for 30 minutes and sprinkle parsley before serving
5. Brussel Sprouts
Brussel sprouts are leafy vegetables that look like small cabbages, they contain high dietary fiber, vitamins, antioxidants, and mineral constituents that make them a great option to add to your food diet when you’re looking to get the benefits of consuming chlorophyll. Eating brussel sprouts is one of the best ways to get chlorophyll from food as it has the potential of reducing the risk of cancer, decreasing inflammation, and can also help balance your blood sugar levels. Another important thing to note is that brussels sprouts are rich in Omega-3 fatty acids, protein, and of course, chlorophyll. You can either roast or cook brussels sprouts to eat and some folks regard it as being bitter but others say when cooked properly, it has a sweet smoky flavor.
Roasted Brussel Sprouts
Prep Time:15 minutes | Cook Time: 40 minutes
- 1 pound of brussels (trimmed ends and remove yellow leaves)
- 3 teaspoon olive oil
- 1/2 teaspoon freshly ground black pepper
- 1 teaspoon of kosher salt
- Preheat oven to 200°C
- Mix and shake trimmed brussel sprouts, olive oil kosher salt and pepper in a resealable plastic bag
- Pour the mixture into the oven pan and roast in the preheated oven for 30 – 45 minutes
- Shake the pan every 5 minutes for even roasting
- Prevent burning by adjusting the heat when necessary
- The brussel sprouts should be dark brown when done.
- Serve hot.
Cilantro dishes are well known around the world and they make a great addition to soups, salads, and other culinary dishes. As a chlorophyll rich food, Its health benefits may only proceed its great taste. Cilantro is a good source of antioxidants, vitamins C, A, and K, beta-carotene, and many other minerals. Medical benefits of consuming this chlorophyll rich vegetable include improved skin health and relief from pain and inflammation, among others. Cilantro has a strong parsley-like taste that some may describe as being soapy while appreciating the flavor it adds to their food. Some cilantro lovers also say it has a fresh citrus taste. If you’re looking to get its benefits by consuming chlorophyll supplements derived from cilantro, ensure that you do not go over the 300mg dosage.
Prep Time: 5 minutes
- Chopped cilantro
- Raw walnuts
- 2 teaspoons of fresh lemon juice
- 1 teaspoon extra virgin olive oil
- 1 tablespoon minced garlic
- Add all the ingredient into a blender at once
- Blend on medium until it reaches your desired consistency
Dill is a wide common herbal crop that is edible and contains high amounts of chlorophyll. In addition to its culinary uses, dill also boasts various health benefits that you may want to look out for. It is often traditionally used to treat various ailments like urinary system issues, immune function, gastrointestinal disorders, and more. Dill is packed with nutrients such as vitamins, fiber, and other minerals that provide health benefits. This chlorophyll rich food is said to have a fresh but slightly grassy, citrus-like taste when eaten or included with usual cuisines.
Dill Leaves Stir Fry
Prep Time: 10 minutes | Cook Time: 10 minutes
- 250 grams of dill leaves
- 1 and half tablespoons of oil
- 1/4 teaspoon mustard seeds (optional)
- 2 garlic cloves
- 1-2 chopped green chilies
- 1 sprig curry leaves
- 1/8 teaspoon turmeric
- 1/4 teaspoon salt.
- Heat up oil in a pan
- Add mustard and fry
- Add your garlic, chilli and curry leaves
- Fry until you begin to smell the garlic fragrance
- Add salt and turmeric
- Add dill leaves to the pan and fry until the leaves wilt.
- Serve your dill stir fry with rice
Kale is one of the super healthy greens known for its many nutrients and health benefits. It is a plant food that is also loaded with a large quantity of chlorophyll you can use as a natural supplement in your food. Kale can be consumed by blending and drinking the raw plant or cooking it to get nutritious contents and minerals like vitamins, copper, manganese, calcium, magnesium, and potassium. It has very low calorific value and therefore makes a great addition to everyday meals. Chlorophyll supplements derived from kale plants can be effective for anti-inflammatory, antioxidant needs and also help prevent cancer and reduce the chances of high blood pressure. If you prefer to take supplements instead of chlorophyll foods then ensure you maintain the 100-300mg range to get the maximum benefits.
Prep Time: 10 minutes | Cook Time: 10 minutes
- 1/2 cup olive oil
- 1/4 cup red wine vinegar
- 1/4 cup freshly squeezed orange juice
- 2 tbsp minced shallot
- Kosher salt
- Freshly ground black pepper
- 2 large bunches of kale, ribs removed and roughly chopped
- 1 thinly sliced apple
- 1/2 cup dried cherries
- 1/4 cup toasted sliced almonds
- 1/4 cup crumbled feta
- In a medium bowl whisk together red wine vinegar, olive oil, orange juice, and shallots, then season with pepper and salt.
- In a large bowl mix in your cherries, apples, kale and almonds
- Mix the two bowl contents and top off with feta and serve.
Broccoli is an edible vegetable rich in several types of nutrients that are beneficial to the human body. It has a reputation for low calorific value and provides health benefits such as cancer prevention, improved bone health, immune system boost, and skin remediation among several others. The broccoli plant is packed with tons of nutrients and a good source of all natural liquid chlorophyll that can be a great benefit to adults and children. Broccoli tastes herbaceous and earthy with a slight hint of bitterness and can be eaten raw or cooked. It contains about 1.4mg of chlorophyll per gram of the vegetable so you are to only consume a maximum of 300 mg daily.
Prep Time: 10 minutes
- Frozen pineapple
- Greek yogurt
- Cinnamon (optional)
- Berries (optional)
- Throw all the ingredients into a blender (Liquids first)
- Blend until it is smooth
- Serve cold or store up to 1 day in a refrigerator
Parsley is a widely eaten vegetable that boosts many health benefits. As a powerful immune-enhancer, antioxidant, and high chlorophyll-containing food, it can help improve heart health, promote vision, fight cancer, and support the functional working system of the body. Nutrients you can gain from eating parsley include vitamins, protein, carbohydrates, and minerals like potassium. It is one of our picks for edible foods high in chlorophyll which also has low calorific value and can be eaten raw as salad or cooked along with your usual meals. Parsley has a mild earthy flavor that can add a unique taste to food when cooked. When taking chlorophyll supplements made from parsley ensure you don’t go over the recommended 300mg daily limit for chlorophyll intake.
Prep Time: 10 minutes
- 1 tablespoon extra-virgin oil
- 1 teaspoon freshly grated ginger
- 1 garlic clove, thinly sliced (2 teaspoons)
- 1 bunch (5 ounces) parsley, cut into 1-inch pieces (6 cups)
- Kosher salt and freshly ground pepper
- Lemon wedges
- Heat oil, ginger and garlic in a large skillet over medium heat for about 20 seconds
- Add parsley and cook until it is wilted.
- Remove from heat source and season with salt and pepper.
- Squeeze lemon juice on it before serving.
Nettles is one of the top plants to consider if you want to get an all natural liquid chlorophyll. It is a popular medicinal plant that provides remedies for health conditions ranging from body pain, diabetes, and prostatic hyperplasia. This popular herbal vegetable also contains antioxidants, anti-ulcer, and anti-microbial properties that make it notably beneficial to health. It also contains a high quantity of chlorophyll compared to other green plants. Nettles have a spinach-like taste that is bold and earthy at the same time.
Prep Time: 20 minutes | Cook Time: 30 minutes
- 1 teaspoon olive oil
- 1 onion (chopped)
- 1 Diced carrot
- 1 washed and finely sliced leek
- 1 large potato (thinly sliced)
- 4 cups vegetable stock
- 400g nettles leaves (washed and picked)
- Heat the oil in a saucepan over medium heat.
- Add onions, carrot, leek and potato, then cook for 10 minutes
- Add the vegetable stock and cook for about 15 minutes until potato is soft
- Add the nettles leaves and allow to wilt for 2 minutes
- Blend the soup and season to taste.
How Much Chlorophyll Do We Need?
For both adults and children over the age of 12, the FDA recommends an intake dosage of 100mg to 200mg and a daily maximum of 300mg if necessary. This is because an overdose of chlorophyll may lead to side effects such as gastrointestinal ache, skin irritation, and discolorations. Although it is difficult to get the optimum amount of daily chlorophyll intake from natural sources, supplements like ChloroGlow drops and detox shots are a great option. You can put about 20 drops of ChloroGlow liquid chlorophyll in a glass of water.
Why Chlorophyll Is Important
Just like chlorophyll powers plant systems, it also has some great benefits for humans. From improving skin glow and remedying illnesses to preventing cancer and boosting energy, the benefits of chlorophyll cannot go unnoticed. Aside from its natural sources, a chlorophyll supplement provides the same benefits as the natural ones giving humans the alternative when natural foods high in chlorophyll are not readily available. Below are some important benefits of chlorophyll.
- Improves heart health
- Full of antioxidants
- Restores red blood cells
- Fights inflammation
Frequently Asked Questions
1. What Are The Best Sources of Chlorophyll?
Green plants generally contain chlorophyll which they use in manufacturing food for growth and survival but not all these plants have high chlorophyll content. In this article, we’ve talked about some of the best food sources with high chlorophyll content. Foods that are particularly rich in chlorophyll as mentioned above include:
- Brussel Sprouts
2. What Are The Main Chlorophyll Supplements Benefits?
Chlorophyll supplements are the direct alternative for natural sources of chlorophyll. They are made up of chlorophyllin which is the same as the natural substance and provides similar health benefits to humans when consumed. Research shows that taking 100- 300mg of chlorophyll supplements daily can provide medical benefits such as detoxification, antioxidants, improvement in heart health, better digestion, and cancer prevention among others.