What vegetable has the most chlorophyll?

Chlorophyll is a green pigment found in plants that allows them to absorb energy from sunlight. It is essential for photosynthesis, the process plants use to convert water and carbon dioxide into food. Some vegetables contain more chlorophyll than others, making them extra nutritious.

What is Chlorophyll?

Chlorophyll is a pigment that gives plants their green color. It is found in plant cell structures called chloroplasts. When sunlight strikes the chloroplast, the chlorophyll absorbs the light energy. This energy is used to convert water and carbon dioxide into oxygen and glucose through photosynthesis.

Chlorophyll allows plants to harness the sun’s energy. It is an extremely important biomolecule that makes life on Earth possible. Without chlorophyll, plants could not photosynthesize and would be unable to produce their own food.

Types of Chlorophyll

There are several different types of chlorophyll. The main ones found in land plants and algae are:

• Chlorophyll a – This is the most abundant type and is found in all photosynthesizing plants.
• Chlorophyll b – This is accessory pigment that broadens the range of light a plant can absorb.
• Chlorophyll c – This is found in different algae groups.
• Chlorophyll d – This absorbs far-red light wavelengths.

All types have a similar basic structure with a porphyrin ring surrounded by an isoprene tail. However, the different side chains give chlorophylls their unique absorption spectra.

Benefits of Chlorophyll

Consuming foods rich in chlorophyll can provide many health benefits. Some of these include:

• Antioxidant effects – Chlorophyll scavenges free radicals that can damage cells and DNA.
• Anti-inflammatory – It reduces inflammation, which is linked to chronic diseases.
• Cancer prevention – Animal and test tube studies show chlorophyll may slow cancer growth.
• Detoxification – It can bind to toxins and help remove them from the body.
• Heart health – Chlorophyll may lower risk factors for heart disease.
• Wound healing – Applying it topically could accelerate wound closure.

Therefore, consuming green vegetables with high chlorophyll content can boost your nutrient intake and provide powerful health benefits.

Vegetables High in Chlorophyll

Many green vegetables are rich in chlorophyll. Especially dark leafy greens that are almost black contain very high amounts. Here are some top chlorophyll-containing vegetables:

1. Spinach

Spinach is one of the best plant sources of chlorophyll. Just 1 cup (30 grams) of raw spinach contains almost 24 mg of chlorophyll.

This leafy green is also very nutritious. It provides vitamins A, C and K, plus manganese, folate, magnesium and iron.

In addition, spinach contains carotenoid antioxidants like lutein and zeaxanthin. These can protect your eyes from damage by blue light and lower risk of eye conditions.

2. Parsley

Parsley is an excellent herb to use as a tasty garnish or ingredient. Just 100 grams provides almost 5 times the RDI for vitamin K and over 3 times for vitamin C.

It’s also high in chlorophyll, with 100 grams containing almost 50 mg. Parsley is a great source of flavonoid antioxidants, such as apigenin and luteolin, which have anti-inflammatory and cancer-fighting properties.

3. Arugula

Arugula, also known as rocket salad, contains over 100 mg of chlorophyll per 100-gram serving. It also provides high amounts of vitamins K and A, along with folate, calcium and potassium.

Moreover, arugula is rich in beneficial plant compounds. These include glucosinolates and flavonoid antioxidants, which have been shown to reduce the risk of cancer in animal studies.

4. Watercress

Watercress has a high chlorophyll content of over 66 mg per 100 grams. It also supplies significant amounts of vitamin K, vitamin C, beta-carotene, calcium and manganese.

Studies show watercress may also have anti-cancer effects. It appears to inhibit activation of a cancer-causing compound called 4-nitroquinoline-1-oxide.

5. Green Beans

Green beans contain around 50 mg of chlorophyll per 100 grams. They also provide good amounts of fiber, vitamin C, vitamin K, folate and manganese.

A human study showed supplementing a high-carb meal with thylakoids from green beans can significantly reduce hunger and cravings 2.5 hours later.

6. Collard Greens

Collard greens have a chlorophyll content of almost 50 mg per 100 grams. They are also high in antioxidants like vitamins C and E, plus lutein and zeaxanthin.

One study found that adults consuming 420 mg of lutein per day for 4 months had significantly improved contrast sensitivity, indicating a reduction in eye damage from light.

7. Cucumber

Cucumbers are made up of 96% water. 100 grams of cucumber contains around 30 mg of chlorophyll and 40 mg of lutein and zeaxanthin.

It also provides small amounts of vitamin K, potassium and magnesium. Studies suggest cucumbers may help reduce blood sugar levels and protect against diabetes.

8. Celery

Celery contains over 35 mg of chlorophyll per 100 grams. It is also composed of 95% water and has a very low calorie density.

In addition, celery provides small amounts of fiber, potassium, folate and vitamins K and C. Celery has been used for centuries as a diuretic to promote urine production.

9. Endive

Endive belongs to the chicory genus of plants. 100 grams of endive leaves contain almost 30 mg of chlorophyll.

Endive is also high in fiber, potassium, folate, vitamins A and K. It contains a bitter compound called intybin, which has been shown to benefit digestive health.

10. Leeks

With 35 mg of chlorophyll per 100 grams, leeks are another green vegetable that provides you with this vital plant pigment. Leeks belong to the same family as onions and garlic.

Leeks contain respectable amounts of vitamins K and C, manganese and folate as well. They have been shown to reduce cholesterol levels and may have anti-cancer activities.

11. Peas

Peas contain moderate amounts of chlorophyll, providing around 15 mg per 100 grams. They are also high in fiber, protein, magnesium, potassium, iron, zinc and vitamins A, C and K.

Peas have less antioxidant content than darker leafy greens. However, research shows they can increase antioxidant capacity when consumed.

12. Asparagus

Asparagus provides over 13 mg of chlorophyll in every 100 grams. It is one of the best vegetable sources of inulin, a type of prebiotic fiber that supports gut health.

Asparagus also contains important nutrients like vitamin K, folate, vitamin C and vitamin A. It has anti-inflammatory and anticancer effects, according to studies.

13. Broccoli

Broccoli florets provide about 9 mg of chlorophyll per 100 grams. They’re also high in sulforaphane, a sulfur compound with potent anticancer and detoxification effects.

Broccoli is rich in vitamins C, K and A, as well as folate, potassium and manganese. It provides antioxidants like lutein, zeaxanthin and beta-carotene as well.

14. Cabbage

Cabbage contains over 8 mg of chlorophyll per 100 grams. It also provides antioxidants like vitamins C and E and beneficial plant glucosinolates.

Studies show the cabbage family vegetables may reduce the risk of prostate, colorectal and other cancers. They are also naturally antibacterial against strains like H. pylori.

15. Brussels Sprouts

Brussels sprouts contain about 6 mg of chlorophyll per 100 grams. They are an excellent source of vitamin K, supplying over 150% of the RDI in 1 cooked cup (156 grams).

A study in 30 men found Brussels sprouts increased vitamin K intake by an average of 164%. Maintaining adequate vitamin K intake promotes healthy bones and reduces risk of injury.

16. Romaine Lettuce

Romaine lettuce is low in calories but high in nutrients, including chlorophyll. One leaf (6 grams) contains 1 mg of chlorophyll.

Romaine is also rich in vitamins K, A and C, as well as folate. The antioxidants in romaine reduce oxidative stress and inflammation in the body.

17. Zucchini

Zucchini contains a small amount of chlorophyll, providing around 0.3 mg per 100 grams. However, it is high in antioxidant content.

It provides significant amounts of vitamin C, beta-carotene and manganese, as well as lutein and zeaxanthin antioxidants that promote eye health.

Maximizing Your Chlorophyll Intake From Veggies

To get the most chlorophyll from vegetables, there are some simple preparation tricks you can use:

• Choose fresh, dark green vegetables. Older greens lose some chlorophyll content over time.
• Eat greens raw. Cooking greens can destroy chlorophyll. However, light steaming has been shown to help retain it.
• Pickle greens in vinegar. This preserves chlorophyll and prevents degradation by light.
• Don’t soak greens in water ahead of time. Soaking can leach water-soluble chlorophyll into the water.
• Use greens quickly after cutting. Cut surfaces expose chlorophyll to air and light.

Chlorophyll Supplements

Chlorophyll can also be taken as supplements, usually in the form of chlorophyll water, pills or powder. Some argue supplements have better bioavailability than vegetables.

However, research on chlorophyll supplements is limited. Their absorption and bioavailability may differ from consuming chlorophyll-containing whole foods.

Until more research is available, it may be best to meet your chlorophyll needs by eating plenty of green vegetables.

Risks and Side Effects

Consuming high-chlorophyll vegetables is safe for most people and provides many benefits. However, chlorophyll supplements may cause side effects in sensitive individuals, including:

• Loose stools at high doses
• Green-colored urine or feces
• Skin irritation, itching or burning

Due to an ability to bind heavy metals, chlorophyll supplements may also dangerously mobilize toxins in the body. It’s best to get professional medical advice before taking concentrated chlorophyll supplements.

Take Home Message

Chlorophyll is the green pigment that allows plants to absorb energy from light. Consuming vegetables high in chlorophyll provides many health benefits.

The greenest, leafiest vegetables contain the highest amounts. Getting plenty of spinach, parsley, arugula, watercress and green beans in your diet is an excellent way to increase chlorophyll intake.

Chlorophyll supplements are also available, but whole vegetables may be absorbed better. Focusing on whole foods rich in chlorophyll can give you a range of valuable nutrients and antioxidants.