Energising green smoothie

Yes, and it is even one of the simplest ways to eat it regularly. Raw, spinach keeps its folates and its vitamin C, both heat-sensitive, and blending breaks the cell walls - which makes some of its compounds more accessible. One nuance all the same: spinach contains oxalates, which limit the uptake of calcium and iron and which cooking partly reduces. Nothing worrying for a daily handful, but it is better to rotate your greens (lamb's lettuce, rocket, young leaves) than to blend nothing but spinach every day.

Within a varied diet, yes, with no particular reservation. Young leaves, more tender and less bitter than the large ones, lend themselves particularly well to being eaten raw - in salad as much as in the blender. Two points of common sense: wash them carefully, and pair them with a source of vitamin C, like the mango here, which improves the uptake of the plant iron they contain. People prone to calcium oxalate kidney stones, for their part, would do well to discuss it with a health professional before making it a daily habit.

Green powders do not replace fresh vegetables: their point is to complement, not to substitute. Taken daily in reasonable amounts, they pose no particular difficulty for someone in good health, but two reflexes are called for. First, read the composition: some blends pile up fifteen ingredients at doses too small to count for anything. Second, look into the origin and the testing, since microalgae are sensitive to the quality of their growing environment. And in case of medical treatment or pregnancy, professional advice remains the rule.