Interest in spirulina began in the 1970s when NASA and the European Space Agency proposed the algae as one of the plants that could be grown on long-duration space missions. Spirulina is now produced in many countries around the world, and numerous scientific studies confirm the health benefits of this unique plant.
What is Spirulina?
Spirulina is a genus of blue-green algae that is eaten as a source of protein, various nutrients, and vitamins. According to the biological classification, spirulina is a cyanobacterium – the only type of bacteria capable of carrying out the process of photosynthesis, that is, converting the energy of light into the energy of chemical bonds with the release of oxygen.
The benefits of spirulina were known to the ancient Aztecs. Along with chia seeds, the powder from these algae was widely used both for everyday nutrition and for the purpose of treatment. However, during the Spanish colonization, spirulina was banned. The lakes where it grew were drained, and wheat imported from Spain was forcibly included in the Aztec diet.
What does Spirulina contain?
When dried, spirulina contains about 55-70% protein, including all essential amino acids. In this indicator, the algae surpasses any other plant source of protein, including soy, lentils, and other legumes. The main active ingredient is the substance phycocyanobilin, which has powerful antioxidant and anti-inflammatory properties.
Spirulina also contains various micronutrients – B vitamins (including B12 important for vegetarians), vitamin C, vitamin D, vitamin A (beta-carotene), and vitamin E. In addition, healthy algae is a source of minerals important for metabolism like potassium, calcium, chromium, copper, iron, magnesium, manganese, phosphorus, selenium, sodium, and zinc.
The content of vitamins and minerals in spirulina (per 100g):
- Riboflavin – 216% DV
- Thiamine – 159% DV
- Niacin – 64%
- Pantothenic acid – 35%
- Vitamin K – 32%
- Vitamin E – 25%
- Vitamin B6 – 25%
- Vitamin C – 17%
Benefits of Spirulina
Scientific research suggests that the health benefits of spirulina stem from its ability to influence the metabolism of fats and carbohydrates in the body. In particular, algae powder affects the processes of fat deposition in the liver and can lower blood cholesterol levels. Taking spirulina tablets daily can reduce triglyceride levels by 10-15% – which is beneficial for diabetes and related conditions.
Studies show that it can reduce the symptoms of allergies, help normalize blood pressure, and positively affect the body’s ability to recover from exercise. Contraindications to taking spirulina are autoimmune diseases and the use of drugs that reduce blood clotting – due to the high content of vitamin K in it.
What is Spirulina for?
- A prebiotic that normalizes the work of the stomach
- Positively affects metabolism
- Has a positive effect on immunity
- Contains vitamins and minerals
- Contains a powerful antioxidant
How to take spirulina?
It is important to note that the number of active components of algae can vary significantly depending on the method of its cultivation. For this reason, the recommended daily doses are approximate – we recommend, first of all, starting from the information on the packaging of a particular drug with spirulina. The course of admission is usually 6-12 weeks, followed by a few weeks off.
Daily dosage of spirulina:
- To lower cholesterol – 1 to 8g per day
- To improve muscle endurance – 2 to 7.5g per day
- To lower blood sugar levels – about 2g per day
- To lower blood pressure – 3.5 to 4.5g per day
- If you have fatty liver hepatosis – 4.5g per day
Spirulina for body cleansing
Spirulina is often included in smoothie shakes for detox and body cleansing. It is believed that algae powder not only saturates with vitamins but also helps to remove toxins. While the detox benefits of spirulina are often exaggerated, there are scientific studies that suggest that it can still help reduce the harm from heavy metal poisoning (such as arsenic).
The active substance of spirulina, phycocyanobilin, is structurally similar to bilirubin, one of the main components of human bile and a component associated with the production of hemoglobin. When algae powder is eaten, the substance begins to act on the body, in a complex way affecting the immune system. For example, phycocyanobilin may relieve symptoms of arthritis and protect the brain in Parkinson’s disease.
Spirulina smoothie recipe
Since spirulina is an algae, it has a distinctive taste and smell. Although dried and powdered seaweed dissolves well in water, it is difficult to consume it in its pure form and without additives. Most often, the taste of algae is masked with the help of bananas and other fruits – in this case, the easiest way to make spirulina smoothies is to mix the ingredients in a blender. Spirulina is also available in tablets and capsules.
Ingredients:
- 1 banana
- 1/4 cup frozen berries
- 1 cup spinach or kale
- 1 teaspoon spirulina powder
- 1 glass of milk
Spirulina is an algae that contains a powerful natural antioxidant phycocyanobilin (about 1% of dry weight). The effect of this substance on the body is the main benefit of spirulina. With the daily use of algae powder in food, spirulina is able to influence the immune system in a complex way, as well as the mechanisms of fat and carbohydrate metabolism.