Spirulina is a type of blue-green algae that's been cultivated for thousands of years. In fact, the ancient Aztecs ate dry cakes known as “tecuitlatl” made from spirulina. Spirulina is known as cyanobacteria. Cyanobacteria were once thought to be the oldest form of life on Earth, and they are still the most primitive form of photosynthetic life. They are found in a wide range of environments, from the oceans to soil and even in the digestive tracts of animals.
Because spirulina can be grown virtually anywhere, it’s not surprising that it’s packed with nutrients. A tablespoon of this alga contains:
· 4 grams of protein
· 20 calories
· 1.7 grams of carbohydrates
· 15% of the RDA of vitamin B2
· 11% of the RDA of vitamin B1
· 4% of the RDA of vitamin B3
· 11% of the RDA of iron
· 21% of the RDA of copper
The protein in spirulina is comparable to eggs and contains all of the amino acids you need.
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What are the Benefits of Spirulina?
Spirulina is a truly powerful superfood. It's one of the most nutrient-dense foods on the planet and one of the most powerful sources of antioxidants. It's been shown to have a wide range of health benefits, including the following:
Promotes Immune System Health
Spirulina contains a wide range of nutrients that support immune function. It's a rich source of beta-carotene, vitamin C, vitamin E and selenium, all of which support the immune system.
Can Help with Digestion
Spirulina contains a large amount of dietary fiber, which helps to promote healthy digestion. It also contains a variety of polysaccharides that promote healthy bacteria in the gut.
Anti-Inflammatory Properties
Spirulina is a rich source of antioxidants and anti-inflammatory compounds. It contains a large amount of omega-3 fatty acids, which help to reduce inflammation throughout the body.
It also contains the antioxidant phycocyanin, which gives spirulina its blue-green color. This antioxidant can help fight free radicals and also prevent the production of molecules that signal inflammation.
Promotes Heart Health
Spirulina contains a high amount of both soluble and insoluble dietary fiber, which helps to reduce cholesterol and promote heart health. It's also a rich source of magnesium, which supports cardiovascular health.
One study found that taking 1 gram of spirulina per day reduced “bad” cholesterol (LDL) by 10.1% and triglycerides by 16.3% in people with high cholesterol.
Provides Energy
Spirulina contains a high amount of B-vitamins, including thiamine, riboflavin and niacin. It also contains a high amount of iron, which helps to keep the body energized.
Boosts Brain Function
Spirulina is a great source of choline, a nutrient that's vital for brain function. It also contains a high amount of DHA, which helps to protect against brain aging.
Can Help with Weight Loss
Spirulina contains a high amount of protein, but it's low in calories. It's also a good source of fiber, which helps to promote feelings of fullness and prevent overeating.
In one study, people taking 6 grams of spirulina daily lost weight and experienced beneficial metabolic effects.
May Reduce the Risk of Cancer
A number of studies have shown that spirulina can help to reduce the risk of cancer. It contains several phytochemicals, including chlorophyll and beta-carotene, and it's also a good source of selenium, which is known to help reduce the risk of cancer.
Promotes Skin Health
Spirulina contains large amounts of beta-carotene and vitamin E, both of which are vital for healthy skin. It also contains a large amount of vitamin C, which is known to protect the skin from free radical damage.
Helps to Maintain Bone Health
Spirulina is a good source of both calcium and magnesium, which are known to help maintain bone health.
Promotes Healthy Hair and Nails
Spirulina contains high amounts of biotin, which is known to promote healthy hair and nails. It also contains large amounts of silica, which is vital for healthy hair and nails.
Helps Protect the Kidneys
Spirulina is a good source of both potassium and magnesium, both of which are vital for healthy kidney function. It also contains high amounts of vitamin K, which helps to prevent calcium buildup in the kidneys.
May Reduce the Risk of and Help with Diabetes
Spirulina contains a high amount of chromium, which helps to regulate blood sugar levels. It also contains a high amount of fiber, which helps to slow down the absorption of sugar into the bloodstream.
One study also found that taking 8 grams of spirulina per day reduced oxidative damage markers in people with type 2 diabetes while increasing antioxidant enzymes in the blood.
May Prevent Macular Degeneration
Spirulina contains a high amount of zeaxanthin, which is vital for eye health. It also contains a high amount of beta-carotene, which is known to prevent macular degeneration and cataracts.
May Help Prevent Age-Related Cognitive Decline
As we age, the levels of certain nutrients drop in the brain. Spirulina contains a high amount of choline, which helps to prevent this decline. It also contains acetylcholine, which is known to improve cognitive function.
Can Help Reduce Allergy Symptoms
Allergies affect more than 50 million people in the U.S .alone. Dust, pollen and pet dander are the most common triggers of allergy symptoms, and they can cause your nose to swell.
Spirulina may help alleviate allergy symptoms.
One study found that spirulina reduced histamine levels and inflammation in the nose. Those taking the supplement found that it helped with sneezing, runny nose, congestion and itching.
Spirulina Side Effects
Spirulina is well-tolerated by most people, but some people may experience:
· Allergic reactions
· Headaches
· Sweating
· Muscle pain
· Insomnia
If you’re allergic to seaweed, sea vegetables or other types of seafood, you should avoid taking spirulina.
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How to Take Spirulina
Spirulina can be found in powder and capsule form. Some people prefer capsules because they don’t like the taste of the powder, and it’s a convenient way to get your daily dose of this superfood.
Powders can be blended into smoothies or added to recipes for an extra nutrient kick.
Spirulina is a true superfood that’s loaded with nutrients and easy to take. If you’re thinking of adding spirulina to your diet, talk to your doctor first and look for a high-quality supplement to maximize its benefits.
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