10 Outstanding Properties And Health Benefits of Spirulina
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Spirulina is a very popular blue/green algae in the world of superfoods. It’s incredibly healthy and is known for its intense taste and smell. Its benefits are so profound that its regular consumption can restore and revitalise our health. Here we will check the 10 most outstanding health benefits of spirulina and why you should start consuming it right now.
FollowTable of Contents
- What is Spirulina?
- Spirulina Nutrition Facts
- 10 Health Benefits of Spirulina
- Detoxifies Heavy Metals
- Great Antioxidant And Anti-Inflammatory Power
- Lowers Blood Pressure
- Improves Muscle Strength And Physical Endurance
- Reduces The Chances Of Having A Stroke
- Relieves Nasal Problems And Congestion
- Protects Neurons From Brain Disorders And Improves Memory
- Reduce Bad Cholesterol
- Helps To Prevent Cancer
- May Be Effective Against Anaemia
- Final Thoughts
- FAQs
What is Spirulina?
Spirulina is a microalga that can grow in both fresh and saltwater and is consumed by humans and animals.
There are two species (Arthrospira platensis and Arthrospira maxima) of this alga that is usually cultivated and used as a dietary supplement throughout the world, as well as to feed livestock and fish.
Green shakes, smoothies, energy bars and supplements of all kinds use Spirulina as a base ingredient.
To this day, there are nearly 2,000 scientific articles evaluating its health benefits.
In addition, it turns out to be a food of choice given its great nutrient profile in programs that fight malnutrition around the world.
Within the tons of reviews that there are about its benefits, we can highlight the improvement of metabolism, the stabilisation of blood sugar and the prevention of heart disease.
But those are just a few – let’s see below the 10 most outstanding in today’s date:
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Spirulina Nutrition Facts
The RDA for Spirulina is 1 to 3 grams, but up to 10 grams per day have been used effectively.
Only 7 grams of Spirulina have:
- 20 calories.
- Carbohydrates: 1.7 grams
- Proteins: 4 grams
- Fats (Omega-6 and Omega-3): 1 gram
- Vitamin B1 (thiamine): 11% of the Daily Value
- Vitamin B2 (riboflavin): 15% DV
- Vitamin B3 (niacin): 4% DV
- Copper: 21% DV
- Iron: 21% DV
- It also contains Magnesium, Potassium and Manganese.
Spirulina is one of the most nutritious gram-for-gram foods on our planet.
10 Health Benefits of Spirulina
Detoxifies Heavy Metals
Heavy metal poisoning, especially arsenic, is a problem that affects people all over the world.
In fact, the WHO (World Health Organization) stated that the United States is one of the countries most affected by naturally occurring inorganic arsenic at high levels.
On the other hand, 3% of the population of Bangladesh showed clinical signs of arsenic poisoning.
As there is no specific treatment for this issue, they tried the alternative of combining Spirulina with the mineral Zinc.
At the end of the experiment, they discovered a 47% decrease in arsenic in the body of the patients who were experimented on.
Great Antioxidant And Anti-Inflammatory Power
Oxidative damage from free radicals can damage our DNA and our cells.
A possible consequence of severe damage is chronic inflammation, which contributes to the development of cancer and other diseases.
Spirulina has great antioxidant power, mainly thanks to an active component called phycocyanin, which is responsible for its bluish-green colour.
Phycocyanin fights free radicals and inhibits the production of molecules that cause inflammation, which are both antioxidant and anti-inflammatory.
Lowers Blood Pressure
Again, phycocyanin takes centre stage due to its antihypertensive (lowers blood pressure) effects that have been discovered by scientists.
Research in Japan produced results linking the consumption of blue-green algae with the reversal of metabolic system dysfunction.
In other words, consuming Spirulina helps reverse metabolism problems that can lead to heart disease, diabetes, and even strokes.
While 1 gram of Spirulina is ineffective, a daily dose of 4.5 grams has been shown to lower blood pressure in people with normal levels.
Improves Muscle Strength And Physical Endurance
Spirulina is one of the superfoods most used by athletes, and this is due to the great contribution of nutrients that it offers in its consumption, mainly its antioxidant chemical compounds such as the previously named phycocyanin.
The oxidative damage that intense exercise can cause is one of the main causes of muscle fatigue.
Foods with large amounts of antioxidants help substantially to minimise this damage.
In a study, Spirulina improved physical endurance, markedly prolonging the exercise time before fatigue.
Reduces The Chances Of Having A Stroke
A published study found that regular consumption of Spirulina reduces the intimal aortic surface area by up to 48%, which greatly helps in the prevention of conditions such as atherosclerosis or stroke.
In addition, the same study had been tested in patients who were carrying out a diet high in cholesterol, which also showed that regular consumption of this seaweed can even reverse the damage caused by an unhealthy diet, in terms of cardiovascular health.
Imagine the consequences for people who have a balanced diet!
Relieves Nasal Problems And Congestion
Congestion or diseases such as allergic rhinitis can lead to inflammation in the nasal passages.
In addition, another study conducted on 127 people showed that they also drastically reduce the symptoms of runny nose, sneezing, congestion, and itching.
Protects Neurons From Brain Disorders And Improves Memory
A 2012 study conducted in mice demonstrated that a diet fortified with Spirulina offered neuronal protection against a type of substance generated by Parkinson’s disease.
Additionally, another study in 2015 found that Spirulina can possibly prevent memory loss by decreasing Aβ protein accumulation, reducing oxidative damage, and increasing catalase activity.
Although these are animal studies, they hold promise for people affected by neurodegenerative diseases such as Parkinson’s or memory problems.
Reduce Bad Cholesterol
Heart disease is the number one cause of death in the world.
One of the most important risk factors is the level of cholesterol in the blood.
Spirulina is a great superfood for cholesterol control, as it has been proven to help lower “bad” cholesterol levels (LDL) while increasing “good” cholesterol levels (HDL).
In a study on 25 people with type 2 diabetes, it was verified that a daily dose of two grams of Spirulina significantly improves cholesterol levels.
On the other hand, another study carried out on people with high cholesterol showed that a daily gram of Spirulina reduces triglycerides by 16.3% and LDL cholesterol by 10%.
Other studies have also shown good results but with higher doses of 4.5 to 8 grams per day.
So, if we are wondering how to take spirulina to lower cholesterol, we recommend trying one gram daily and checking a month later.
If the effects are not enough, only then increase the dose little by little.
Helps To Prevent Cancer
It has been proven in various studies carried out on animals that Spirulina has anticancer properties, both in reducing the appearance and in the size of the tumour.
Mouth cancer has been particularly studied against the effects of Spirulina.
A study conducted on 87 people in India with precancerous lesions in the mouth (oral submucous fibrosis) showed that 45% of people who consumed one gram of Spirulina daily for a year saw their lesions disappear, compared to only 7% of the control group.
When these people stopped taking Spirulina, almost half developed these lesions again the following year.
May Be Effective Against Anaemia
One of the most common forms of anaemia is a reduction in haemoglobin or red blood cells.
This is very common in older adults, who may experience feelings of weakness and fatigue from this condition.
In a study conducted on 40 elderly people with a history of anaemia, Spirulina helped increase the haemoglobin content of red blood cells and improved immune function.
RELATED:
SPIRULINA FOR SKIN HEALTH: HOW TO TAKE ADVANTAGE OF IT
Final Thoughts
When it comes to superfoods, Spirulina is definitely one of the most nutritious and beneficial for our health.
It may have a strong taste for some people, and if that’s your case, you can try to mix it with fruits in a smoothie to mask the taste a bit, at least until you get used to it.
Whatever you do, just make sure you don’t miss out on all the good spirulina can offer you!
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FAQs
How does Spirulina support weight loss?
Spirulina aids in weight loss due to its high protein content, which can promote feelings of fullness and reduce overall calorie intake. Moreover, its nutrient profile supports metabolism and may enhance the body’s ability to burn calories.
Can Spirulina help with skin health?
Yes, Spirulina’s antioxidant properties can contribute to healthier skin by combating free radicals, reducing inflammation, and potentially aiding in the prevention of acne and other skin conditions.
Is Spirulina safe for pregnant women?
While Spirulina is nutrient-dense, pregnant women should consult their healthcare provider before taking any supplements or superfoods, including Spirulina, to ensure it’s safe and suitable for their specific circumstances.
Are there any potential side effects of consuming Spirulina?
Though Spirulina is generally safe for most people, some may experience minor side effects like digestive issues, nausea, or allergic reactions. It’s advisable to start with small doses and monitor for any adverse reactions.
Does Spirulina interact with medications?
Spirulina may interact with certain medications, particularly those that affect the immune system or blood thinners. It’s advisable for individuals on medication to consult a healthcare professional before adding Spirulina to their regimen.
Is Spirulina sustainable and environmentally friendly?
Spirulina cultivation is generally considered sustainable and environmentally friendly due to its minimal land and water requirements compared to traditional crops. Its cultivation also doesn’t require herbicides or pesticides.
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