Spirulina is a blue-green algae found in oceans and salty lakes. Spirulina contains a vast cluster of antioxidants, vitamins, and minerals, it has been found to have a high protein content of 60% – 65% which is much greater than the majority of vegetables. Protein is a key nutrient for recovery and growth and there are many studies that suggest the use of a high protein diet.
Hence, for those who struggle to consume enough protein each day, taking Spirulina or adding it to foods and drinks can be a quick and easy method of boosting daily protein consumption.
Nutritional Information of Spirulina (1)
| Nutrient | Amount per 100g |
| Energy | 290 kcal |
| Protein | 57.5g |
| Carbohydrate | 23.9g |
| Fats | 2.65g |
| Thiamine | 2.38g |
| Riboflavin | 3.67g |
| Coper | 6.1g |
| Iron | 28.5g |
| Fibre | 3.6g |
Antioxidant agents shield the body from oxidative pressure. Spirulina contains a plenitude of cancer prevention agents and devouring it normally may assist with diminishing the effect of oxidative pressure subsequently lessening irritation and the danger of building up a constant malady. The essential cell reinforcement in Spirulina is known as phycocyanin which is the substance that gives Spirulina its green-blue shading. Phycocyanin has been seen as especially powerful in hindering incendiary reactions (2).
2. Allergy Relief
Spirulina is widely used as an alternative remedy for allergic rhinitis symptoms, and there is supporting evidence for its effectiveness. In a study, spirulina demonstrated greater efficacy than cetirizine, an allergy medication, in alleviating allergic rhinitis symptoms and reducing inflammation.
3. Immune System Support
Spirulina may enhance the immune system through its rich content of nutrients, including vitamins, minerals, and antioxidants. It contains compounds like phycocyanin, which exhibit anti-inflammatory and antioxidant properties. These components may help support immune function by promoting the production of white blood cells and protecting against oxidative stress.
4. Helps to Maintain Eye and Oral Health
Spirulina supports eye health due to its high content of beta-carotene, zeaxanthin, and other antioxidants that promote vision and protect against oxidative damage. Additionally, its antimicrobial properties may contribute to oral health by combating harmful bacteria. Regular consumption of spirulina may help maintain both eye and oral health.
5. Rich in Nutrients
Spirulina contains modest amounts of magnesium, potassium, and manganese. It is low in calories (20 per serving) and carbs (less than 2g). With about 1g of fat per tablespoon, it offers a balanced ratio of omega-6 to omega-3 fatty acids. The protein is high-quality, supplying all essential amino acids. While some claim spirulina contains B12, it actually contains vitamin B12, which lacks proven effectiveness in humans (3).
6. Anti-cancer Properties
Spirulina's potential anti-cancer properties are attributed to its rich antioxidant content, including phycocyanin. These compounds may help neutralize free radicals, reduce inflammation, and inhibit the growth of cancer cells. While research is ongoing, spirulina shows promise in contributing to cancer prevention and management.
7. Helps to Reduce Blood Pressure
A study revealed that a daily intake of 1-8g of spirulina significantly lowered both systolic and diastolic blood pressure, particularly in individuals with hypertension. This effect is believed to result from elevated nitric oxide production, a signaling molecule promoting blood vessel relaxation and dilation (4).
8. Improve Cardiac Health
It has been proposed that spirulina can positively affect the heart by decreasing the measure of terrible cholesterol and circulatory strain. A recent examination explored the effect of spirulina supplementation on LDL levels and found that by taking only 1 gram of spirulina consistently over a 3-month time span, member's LDL levels dropped by 10%.
9. Lowers Cholesterol
Spirulina aids in reducing total cholesterol, low-density lipoprotein (LDL), and triglycerides, while elevating high-density lipoprotein (HDL), mitigating risk factors associated with heart disease. In individuals with metabolic syndrome and related conditions, a review noted significant improvements in these cholesterol markers with spirulina supplementation.
10. Improve Muscle Strength
Spirulina may enhance muscle strength due to its high protein content, providing essential amino acids crucial for muscle development and repair. Additionally, its anti-inflammatory and antioxidant properties may contribute to better recovery and reduced muscle fatigue. While more research is needed, incorporating spirulina into a balanced diet may support overall muscle health.
If you find the flavor of spirulina overwhelming or hard to drink, consider adding it to a smoothie or a shake. Not only will the beverage become unquestionably more tasteful, but including fruits will help the smaller-scale supplement content, hence expanding the potential medical advantages.
Spirulina can likewise be added to various nourishments including servings of mixed greens, stocks, soups, stews, pesto, and hummus.
FAQs
1. What does spirulina do to the body?
Spirulina benefits the body by providing essential nutrients, antioxidants, and protein. It may support immune function, heart health, and muscle strength, while potentially aiding in allergy relief and reducing inflammation.
2. Who should not take spirulina?
People with phenylketonuria (PKU), an inherited metabolic disorder, should avoid spirulina, as it contains phenylalanine. Additionally, individuals with autoimmune diseases or allergies to algae should consult a healthcare professional before using spirulina.
3. Is it safe to take spirulina every day?
In general, taking spirulina daily is considered safe for most people. However, individual responses vary, and potential side effects or interactions can occur. Consult a healthcare professional for personalized advice.
4. Can I take spirulina on an empty stomach?
While taking spirulina on an empty stomach is generally safe, some people may experience mild digestive discomfort. It's advisable to start with a small amount and observe your body's response.
5. Does spirulina thicken hair?
While there's anecdotal evidence suggesting spirulina may contribute to healthier hair due to its nutrient content, scientific research on its specific impact on hair thickness is limited.
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