Spirulina, a variety of blue-green algae that is rich in nutrients and frequently classified as a superfood, has been a food source for many centuries in certain African countries and Mexico. In the United States, it has been available in supplement form since the 1970s.
In modern times, spirulina is easily accessible through capsules, tablets, or powders, and frequently finds its way into popular snacks, including smoothies, energy bars, and even popcorn. According to Lisa R. Young, PhD, RDN, an adjunct professor of nutrition at New York University, scientific studies indicate that it offers numerous advantages to its consumers.
Before incorporating spirulina into your wellness routine, it is important to learn about its health benefits and possible adverse effects. It is recommended that you consult your doctor to determine if spirulina is appropriate for your needs.
Spirulina
Spirulina contains an abundant amount of protein, vitamins, minerals, carotenoids and antioxidants, considering that it is a type of blue-green algae.
According to Maryann Walsh, a registered dietitian and certified diabetes educator located in Palm Beach, Florida, spirulina is commonly discovered in warm water. Its significant antioxidant levels are attributed to its richness in flavonoids and polyphenols, including phycocyanin.
The U.S. Department of Agriculture reports that one teaspoon of spirulina holds:
- 5 calories
- 1 gram of protein
- 1 gram of carbohydrates
- 1.08 milligrams of iron
- 30 milligrams of potassium
- 0 milligrams of cholesterol
- 0 milligrams of sodium
How to Use Spirulina
According to Keri Gans, a registered dietitian nutritionist located in New York City, Spirulina is mainly characterized by a taste that is perceived as “slightly bitter” by some people, but is generally considered to be “neutral”.
Gans suggests incorporating spirulina powder into your preferred smoothie, salads, and soups, or incorporating a spoonful into your breakfast oatmeal. She points out that there are plenty of options, such as using it in baking or stirring it into a glass of juice or water and drinking it as is.
Health Benefits of Spirulina
Numerous health advantages are associated with Spirulina, including improvements in heart health, blood pressure, and weight loss. Nonetheless, Gans emphasizes that it is not a miraculous cure-all. While it can potentially deliver the claimed benefits, it should only be a component of an overall health regimen.
Take a glance at some of the likely health advantages of spirulina.
Spirulina, a member of the cyanobacteria family, can thrive in both freshwater and saltwater. These single-celled microorganisms, also known as blue-green algae, can generate energy from sunlight through photosynthesis, much like plants.
The ancient Aztecs consumed Spirulina, but its popularity resurged when NASA suggested it could be cultivated in space for astronaut consumption. A typical daily intake of Spirulina is 1-3 grams (g), although up to 10 g per day has been successfully used.
Dried spirulina powder, measuring just a tablespoon (tbsp.) or 7 g, is rich in nutrients.
- Protein: 4 g
- Thiamin: 14% of the Daily Value (DV)
- Riboflavin: 20% of the DV
- Niacin: 6% of the DV
- Copper: 47% of the DV
- Iron: 11% of the DV
Moreover, it has adequate quantities of magnesium, potassium, and manganese, with just 20 calories and under 2 g carbohydrates in the same serving size. Plus, spirulina furnishes a meager quantity of fat – roughly 1 g in each tablespoon (7 g) – encompassing both omega-6 and omega-3 fatty acids in a ratio of approximately 1.5-1.0.
Additionally, spirulina is known for its high-quality protein that contains all the necessary amino acids for the body. However, it is important to note that while spirulina is often touted as a source of vitamin B12, this is not entirely accurate since it actually contains pseudovitamin B12 that has not been proven effective for human consumption.
Growing in both salt and freshwater, Spirulina is a form of blue-green algae that offers an abundance of nutrients, including protein, B vitamins, and copper.
2. Heart health
Spirulina supplements can help lower levels of total cholesterol, low-density lipoprotein (LDL) cholesterol and triglycerides significantly, according to a 2018 study in the journal Diabetes, Metabolic Syndrome and Obesity: Targets and Therapy. In this study, participants consumed 1 to 19 grams of spirulina a day for two to 48 weeks before researchers concluded that spirulina has a “favorable effect” on these cardiac measures.
According to a different research, blue-green algaes, such as spirulina, can offer natural solutions for enhancing blood lipid profiles, warding off inflammation and oxidative stress, and shielding against cardiovascular illness. Experts credit spirulina’s advantages for the cardiovascular system to its anti-inflammatory and antioxidant features.
3. Gut health
Although research on spirulina’s effects on gut health is limited, it shows potential. A study conducted in 2017 on older mice revealed that it supported the preservation of gut function during the aging process, which also indicates its potential to preserve a “healthy gut microbial community.”
According to Gans, Spirulina possess prebiotic characteristics enabling the good bacteria in the gut to feed off it. Nevertheless, Gans believes that further research is required, although existing studies have demonstrated encouraging outcomes.
4. Cholesterol management
According to Jamie Hickey, a registered dietitian and certified personal trainer in Philadelphia, Spirulina combats cardiovascular disease by reducing unhealthy LDL cholesterol levels and enhancing beneficial HDL cholesterol levels.
According to research published in the Journal of the Science of Food and Agriculture, individuals with high cholesterol can improve their triglycerides, LDL cholesterol, and total cholesterol levels by taking spirulina for three months. Ingesting 1 gram of spirulina per day for 12 weeks resulted in a 16% reduction in triglycerides and a 10% reduction in LDL cholesterol for study participants.
Further studies have demonstrated that taking spirulina supplements can greatly decrease levels of total cholesterol, LDL cholesterol, and triglycerides in the blood, while simultaneously increasing HDL (beneficial) cholesterol.
5. Weight loss
According to Walsh, consuming spirulina on a regular basis can lead to notable decreases in both one’s body fat percentage and waist circumference. A study carried out in 2016 demonstrated that overweight participants who consumed spirulina for three months noticed an enhancement in their body mass index.
6. Reduced blood pressure
Almost half of the American adult population suffers from hypertension, which increases the possibility of suffering from heart disease and stroke. Recent studies suggest that Spirulina can reduce blood pressure levels effectively, presenting a hopeful non-pharmacological alternative to treat high blood pressure.
7. Muscle strength
Spirulina can boost muscle strength, endurance, and performance, providing exercise and fitness advantages. In a particular study, individuals who consumed a 6-gram spirulina supplement daily for four weeks were able to exercise for more extended periods without experiencing fatigue in contrast to those who didn’t take it.
8. Supports anemia
Extreme fatigue is caused by anemia, which is characterized by a shortage of healthy red blood cells. In some cases, spirulina has been demonstrated to help combat anemia. A study of elderly anemic individuals, for example, revealed that spirulina supplements increased the hemoglobin concentration in red blood cells, resulting in particular benefits for older women.
9. Potential anti-cancer properties
Young states that health professionals have examined the potential anti-cancer advantages of spirulina. Phycocyanin, the active ingredient in spirulina, possesses potent anti-inflammatory and antioxidant properties, making it a nutritious substance for disease prevention, including cancer.
Although further research is necessary, there is some indication that spirulina may possess anti-cancer characteristics. Animal studies demonstrate that it has the potential to decrease the incidence of cancer and shrink tumors. The impact of spirulina on oral cancer, also known as mouth cancer, has received extensive examination.
Numerous studies have indicated that taking spirulina can be beneficial in treating oral submucous fibrosis (OSMF), a condition characterized by precancerous lesions in the mouth. An additional study conducted in 2013 involving 40 individuals with OSMF lesions revealed that consuming 1 g of spirulina daily resulted in an enhanced efficacy in managing OSMF symptoms in comparison to pentoxifylline, a medication utilized for increasing blood flow.
Further investigation is required to confirm the potential anti-cancer benefits of Spirulina, which have shown promising results in combatting particular types of pre-cancerous lesions in the oral cavity.
Possesses potent antioxidant and anti-inflammatory capabilities.
Chronic inflammation, leading to cancer and other ailments, can result from oxidative damage to cells. However, spirulina offers a remarkable supply of antioxidants that safeguard against such damage.
Spirulina’s distinctive blue-green hue is attributed to its key compound, phycocyanin, which possesses antioxidant properties. Phycocyanin can counteract harmful free radicals and hinder the creation of pro-inflammatory molecules, generating notable antioxidant and anti-inflammatory benefits.
Spirulina’s primary active ingredient is phycocyanin, which possesses potent antioxidant and anti-inflammatory characteristics.
It may have the potential to decrease cholesterol and triglyceride levels.
The world’s primary cause of death is heart disease, which has many risk factors associated with it. Interestingly, spirulina has a positive effect on several of these factors. It has been shown to decrease levels of total cholesterol, LDL (bad) cholesterol, and triglycerides, while concurrently increasing levels of HDL (good) cholesterol.
Based on a review, individuals with metabolic syndrome and associated disorders experienced a remarkable improvement in their markers through spirulina consumption. Furthermore, a study conducted in 2014 on individuals with high cholesterol revealed that taking 1 g of spirulina daily resulted in a 16.3% reduction in triglycerides and a 10.1% decrease in LDL cholesterol.
Research suggests that the consumption of spirulina may aid in reducing triglycerides and enhancing cholesterol levels, thereby promoting cardiovascular well-being.
Spirulina has been found through multiple animal studies to potentially decrease blood sugar levels. Additionally, there is evidence that spirulina can promote healthy blood sugar levels in humans. Based on a review of eight studies, supplementing with spirulina at doses between 0.8-8 g daily may significantly reduce fasting blood sugar levels in individuals with type 2 diabetes.
Additional investigation is required due to the lack of impact on blood glucose readings post-consumption or hemoglobin A1c levels, which gauge extended blood sugar management.
Although there is some indication that spirulina can decrease fasting blood sugar levels in individuals with type 2 diabetes, more research is necessary to confirm this potential benefit.
Lipid peroxidation, which refers to the vulnerability of adipose tissue in your body to oxidative harm, is a crucial initiator of various severe illnesses. One significant example is the oxidization of LDL cholesterol, which is a crucial stage in the progression of heart disease.
It is noteworthy that various investigations have revealed the potential of spirulina antioxidants in minimizing lipid peroxidation. A minor study revealed that spirulina supplementation successfully decreased lipid peroxidation, inflammation, and muscle damage induced by exercise in 17 rugby players.
The advancement of numerous ailments can be instigated by the oxidation of fatty substances within your body. According to certain studies, spirulina’s antioxidants may have the capacity to avert this process.
Inflammation in the nasal passageways is the defining feature of allergic rhinitis, which can be activated by environmental allergens like pollen, animal hair, and wheat dust. Spirulina has emerged as a sought-after remedy for alleviating the symptoms of allergic rhinitis, backed by convincing evidence that supports its efficacy.
Additional research is required, but spirulina supplements have demonstrated potential efficacy in managing allergic rhinitis symptoms, surpassing traditional antihistamines such as cetirizine.
Muscle fatigue can be significantly caused by oxidative damage resulting from exercise. Athletes and physically active individuals can reduce this damage by incorporating plant foods with antioxidant properties into their diets.
Improved muscle strength and endurance have been reported in some studies, suggesting the potential benefits of Spirulina.
A study found that taking spirulina supplements improved oxygen uptake when cycling with the arms, leading researchers to suggest that it could be used as an ergogenic aid to boost athletic performance. Spirulina has the potential to offer various benefits for exercise, such as increased endurance and muscle strength.
16. Diabetes control
Research has shown that Spirulina has advantages in preventing and managing diabetes.
According to a review study conducted in 2018, adding spirulina to one’s diet resulted in a significant decrease in fasting blood glucose levels. Young suggests incorporating it into beverages like coffee and acai bowls as it contains about 4 grams of protein per tablespoon, making it beneficial for regulating blood sugar and managing diabetes.
Gans advises to keep a realistic view on the positive results found so far. While spirulina may be helpful in cases of insulin resistance, she warns against discontinuing any medication. It could, however, be one of several options to consider.
Marginal notes
A highly nutritious type of cyanobacteria, often called blue-green algae, known as Spirulina, has been shown in studies to potentially enhance cholesterol and triglyceride levels, prevent oxidation, decrease blood pressure and reduce fasting blood sugar levels.
Although further studies are required to substantiate any definitive assertions, spirulina has the potential to be one of the select few superfoods deserving of its name. In case you’re interested in trying this supplement, it can easily be found in local stores and on the internet.
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