Spirulina and its health benefits
Spirulina is one of the most popular supplements in the world. It is full of various nutrients and antioxidants that can contribute to a healthy body and brain. We bring you 10 research-based health benefits of spirulina.
1. Spirulina has an extremely high content of nutrients
Spirulina is an organism that grows in fresh but also in salt water. It is a type of cyanobacteria, which is actually a family of single-celled microbes, often referred to as blue-green algae. Like plants, cyanobacteria can produce energy from sunlight through a process called photosynthesis.
Spirulina was consumed by the ancient Aztecs, but became popular again when NASA announced that it could be grown in space for Austronauts. The standard daily dose of spirulina is 1-3 grams.
This small algae is full of nutrients. One tablespoon (7 grams) of dried spirulina powder contains on average:
Protein: 4 grams
Vitamin B1 (thiamine): 11% ODD (Recommended Daily Allowance)
Vitamin B2 (riboflavin): 15% ODD
Vitamin B3 (niacin): 4% ODD
Copper: 21% ODD
Iron: 11% ODD
It also contains a decent amount of magnesium, potassium and manganese and small amounts of almost every other nutrient you need.
In addition, the same amount contains only 20 calories and 1.7 grams of digestible carbohydrates. Spirulina may be the most nutritious food on the planet. A tablespoon (7 grams) of spirulina provides a small amount of fat - about 1 gram, including omega-6 and omega-3 fatty acids in a ratio of about 1.5: 1.0.
The quality of the proteins in spirulina is considered to be excellent, comparable to eggs. It provides us with all the essential amino acids we need.
It is also often claimed that spirulina contains vitamin B12, which is not a correct statement. It contains pseudovitamine B12, which has not been shown to be effective in humans.
Summary: Spirulina is a type of blue-green alga that grows in both fresh and salt water. It is one of the most nutritionally rich foods on Earth.
2. It has strong antioxidant and anti-inflammatory effects
Oxidative damage can disrupt the structure of your DNA and cells. This damage can lead to chronic inflammation, which contributes to cancer and other diseases. Spirulina is a fantastic source of antioxidants that can protect against oxidative damage.
Its main active ingredient is called phycocyanin. This antioxidant also gives spriruline a unique blue-green color. Phycocyanin can fight free radicals and inhibit the production of inflammatory initiating molecules, providing impressive antioxidant and anti-inflammatory effects.
Summary: Phycocyanin is the main active ingredient in spirulina. It has strong antioxidant and anti-inflammatory properties.
3. It can lower levels of triglycerides and bad LDL cholesterol
Heart disease is the leading cause of death in the world. Many risk factors are associated with an increased risk of heart disease. Spirulina has been shown to positively affect many of these factors. For example, it can lower total LDL cholesterol (called bad cholesterol) and triglycerides, while increasing HDL cholesterol (called good cholesterol).
In a study of 25 people with type 2 diabetes, 2 grams of spirulina a day significantly improved their levels.
Another study in people with high cholesterol found that 1 gram of spirulina a day reduced triglycerides by 16.3% and so-called bad LDL cholesterol by 10.1%.
Summary: Studies show that spirulina can lower triglyceride levels and so-called bad cholesterol and at the same time can increase the so-called good HDL cholesterol.
4. Protects LDL (bad cholesterol) from oxidation
Fat structures in your body are prone to oxidative damage, known as lipid peroxidation, a key factor in many serious diseases.
For example, one of the key steps in the development of heart disease is the oxidation of bad LDL cholesterol. Interestingly, the antioxidants in spiruline appear to be particularly effective in reducing lipid peroxidation in both humans and animals.
In a study of 37 people with type 2 diabetes, 8 grams of spirulina significantly reduced the indicators of oxidative damage. It also increased the levels of antioxidant enzymes in the blood.
Summary: The fat structures in your body oxidize, leading to the progression of many diseases. However, antioxidants in spirulina can prevent this.
5. Spirulina may have anti-cancer effects
Some evidence suggests that spirulina has anticancer properties. Animal research suggests that it may reduce the incidence of cancer and the size of the tumor.
The effects of spirulina on oral cancer or oral cancer have been well studied. One study looked at 87 people in India with precancerous lesions in their mouth called oral submucosal fibrosis (OSMF). Among those who took 1 gram of spirulina daily for one year, 45% experienced disappearance of lesions, compared with only 7% in the control group. When these people stopped taking spirulina, almost half of them developed lesions again the following year.
In another study of 40 individuals with OSMF lesions, 1 gram of spirulina a day led to a greater improvement in the symptoms of OSMF than with Pentoxyfilline.
Summary: Spirulina can have anti-cancer effects and appears to be very effective, especially against a type of precancerous lesions in the mouth called OSMF.
6. It can lower blood pressure
High blood pressure is a major trigger for many serious diseases, including heart attack, stroke, and chronic kidney disease.
While 1 gram of spirulina is not effective, a dose of 4.5 grams per day has been shown to lower blood pressure in individuals with normal levels. This reduction is thought to be due to the production of nitric oxide, a signaling molecule that helps your blood vessels relax and dilate.
Summary: Higher doses of spirulina can lead to lower blood pressure levels, which is a major risk factor for many diseases.
7. Improves the symptoms of allergic rhinitis
Allergic rhinitis is characterized by inflammation in your nasal passages. It is triggered by environmental allergens such as pollen, animal fur or even dust.
Spirulina is a popular alternative treatment for the symptoms of allergic rhinitis and there is evidence that it can be really effective.
In one study involving 127 people with allergic rhinitis, 2 grams a day dramatically relieved symptoms such as runny nose, sneezing, stuffy nose and itching.
Summary: For allergic rhinitis, spirulina supplement is very effective as it reduces various symptoms.
8. It can be effective against anemia
There are many different types of anemia. The most common of these is characterized by a decrease in hemoglobin or black blood cells in your blood. Anemia is relatively common in older adults, leading to long-term feelings of weakness and fatigue.
In a study of 40 elderly people with a history of anemia, spirulina supplements increased the hemoglobin in the red blood cells of these people and improved their immune function.
Keep in mind that this is just one study. Further research is needed before any recommendation can be made.
Summary: One study confirms that spirulina can reduce anemia in older adults, but further research is needed.
9. It can improve muscle strength and performance
Exercise-induced oxidative damage is a major contributor to muscle fatigue. Some plant foods have anti-oxidant properties that can help athletes and physically active individuals minimize this damage.
Spirulina appears to be very beneficial, as some studies show improvements in muscle strength and endurance. In two studies, spirulina increased endurance, significantly increasing the time it took people to get tired.
Summary: Spirulina can provide multiple benefits in terms of exercise, including increased endurance and increased muscle strength.
10. It can help control blood sugar levels
Animal studies have linked spirulina to markedly low blood sugar. In some cases, it has even surpassed popular diabetes drugs, including Metformin.
There is also evidence that spirulina may also be effective in humans. In a two-month study of 25 people with type 2 diabetes, 2 grams of spirulina a day led to an impressive reduction in blood sugar levels. HbA1c, the value for long-term blood sugar levels decreased from 9% to 8%, which is quite solid. Studies estimate that a 1% reduction in this marker may reduce the risk of diabetes-related death by 21%. However, this study was small and short, so further studies are needed.
Summary: Some evidence suggests that spirulina may be beneficial for people with type 2 diabetes as it significantly lowers fasting blood sugar levels.
Overall summary
Spirulina is a type of cyanobacteria, often referred to as blue-green algae, and is incredibly healthy. It can improve your blood lipid levels, suppress oxidation, lower blood pressure and lower your blood sugar.
Although more studies are needed, spirulina is one of the few SUPERFOODs that really deserves its title.
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