Spirulina is the biomass of cyanobacteria or blue-green algae. It has three species namely Arthrospira platensis, A. fusiformis, and A. maxima. Arthrospira is cultivated around the world and is used as a dietary supplement or whole food. It is used as a food source in some parts of Mexico and Africa. Both humans and animals can consume Spirulina. Let’s find out the health benefits and side effects of Spirulina.
10 amazing health benefits of spirulina
Rich in many nutrients
Spirulina grows in fresh water and salty water also. It is packed with protein, numerous types of vitamins and minerals, healthy polyunsaturated fats, antioxidants, C-phycocyanin, and beta-carotene.
From 1 tablespoon or 7 g of dried spirulina powder, you will get protein: 4 g, thiamin: 14% of the Daily Value, riboflavin: 20% of the DV, niacin: 6% of the DV, copper: 47% of the DV, iron: 11% of the DV. It also has suitable amounts of magnesium, potassium, and manganese. Moreover, Spirulina is rich in omega-6 and omega-3 fatty acids.
If you can experience oxidative damage, it can harm your cells and can drive chronic inflammation, which ultimately contributes to cancer and other diseases.
Spirulina is an amazing source of antioxidants. Antioxidant and anti-inflammatory properties of Spirulina can protect against oxidative damage.
The main active component of spirulina is called phycocyanin, which is an antioxidant. It gives spirulina its unique blue-green color. Phycocyanin can fight free radicals and block the production of molecules that promote inflammation, providing impressive antioxidant and anti-inflammatory effects.
Fights allergies
Nowadays, many people are suffering from health issues like irritations of allergies that mostly happen due to dust mites, pet dander, pollen, and many more. The most common symptoms of allergies are a stuffy nose, watery eyes, or itchy throat.
Some studies on animals have shown that spirulina helps to stop the release of histamine, which is mainly responsible for symptoms of allergic rhinitis. Studies on Human also show that spirulina consumption improved symptoms like sneezing, nasal congestion, nasal itching, and nasal discharge when compared to the placebo group.
Detoxification arsenic
The problem of chronic arsenic toxicity is present worldwide, especially in India, Bangladesh, and Taiwan, where citizens are consuming a high level of arsenic in their drinking water.
The effects of arsenic toxicity can be ruinous including abdominal pain, severe diarrhea, vomiting, and nausea. When the affected patients took a spirulina extract that is incorporated with zinc, they experienced a 47% decrease in arsenic in their bodies.
Besides, the chlorophyll available in spirulina helps remove toxins from the blood and strengthens the immune system also.
Lowers blood pressure
Phycocyanin is a pigment that is found in the spirulina and can lower blood pressure. According to Japanese researchers, consuming blue-green algae changes endothelial dysfunction in metabolic syndrome and helps lower blood pressure.
Lower cholesterol
Many risk factors are related to an increased risk of heart disease which causes death. Spirulina can lower total cholesterol, and LDL (bad) cholesterol, and help increase HDL (good cholesterol). A study shows that spirulina can notably improve these markers in people with metabolic syndrome and related disorders.
Anti-cancer properties
Although it needs more studies, some proof says that spirulina has anti-cancer properties and it can reduce cancer occurrence and tumor size. Spirulina’s effects on oral cancer have been extremely well studied.
Fights anemia
Anemia is a condition that happens due to the reduction in hemoglobin or red blood cells in your blood. The main causes of anemia include nutrient deficiencies, genetic disorders, and chronic inflammation.
Especially, in older adults, anemia may lead to prolonged feelings of weakness and fatigue. A study shows that spirulina supplements can increase the hemoglobin content of red blood cells and improve immune function.
Spirulina uses doses benefits
Spirulina (Image: Collected)
Controls blood sugar
Some animal studies have shown that spirulina could help lower blood sugar levels. It has much evidence that spirulina can support healthy blood sugar levels in humans.
A study in humans shows that spirulina supplementation in doses ranging from 0.8-8 g daily could significantly reduce fasting blood sugar levels in people with type 2 diabetes.
Prevents liver disease
Research has shown that spirulina helps to protect against liver cirrhosis, liver damage, and liver failure. Other research has shown that spirulina is beneficial for liver health and functions as an antioxidant. It is also helpful to eliminate free radicals, prevent liver damage and chelate harmful metals.
Helps weight loss
Spirulina is high in fiber, keeps you full for a long time and minimizes curbing hunger to prevent the temptation to give in to unhealthy snacks. Thus, Spirulina helps to lower fat concentration in the body. If you regularly consume this protein-rich, nutrient-dense food–spirulina, you can lose weight.
Dosage of Spirulina: How much to consume
Make sure you talk with your healthcare provider before taking a supplement like spirulina to ensure that the supplement and dosage are relevant to your individual needs.
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Generally, it is recommended that you don't use more than what's suggested by your doctor.
Studies suggest that one to 10 grams each for the first six months and 19 grams of spirulina each day for the next two months, will be good safety profiles in people with different conditions. However, you need to stop consuming spirulina as soon as you experience any allergic sensitivity.
How to consume Spirulina
There are many ways to include spirulina into your diet, and it’s all about your choices. You can mix spirulina into your drinks and into your different dishes also you cook. They include:
Smoothies
You can add spirulina powder to your favorite smoothie to give it a sea flavor and make the drink look more appealing. The flavor spirulina goes best with sweet and fruity smoothies.
Just mix around 1 tsp of spirulina powder with your smoothies and blend well. This will give the drink a deep, dark green color, but you will get the flavor of sugar and fruit. You will get smoothie bowls, and boost their antioxidant, electrolyte, vitamin, and mineral content also.
Juice
You can also add some spirulina powder to your juice which can give it a nutritional boost. Mix just 1 tsp of spirulina powder with your juice and shake it to dissolve the powder. You will get a dark green color and fruity flavors as well. Add spirulina powder with mango juice, pineapple juice, and orange juice, and get the heavenly flavor.
Matcha
Matcha is a tasty drink that is famous for its antioxidant effects and vigorous green color. When you mix spirulina with your matcha, it will turn into a super drink. Mix 1/2 tsp of spirulina into your matcha and get the super taste.
Coffee
Like match and other drinks, you can add a little spirulina to your latte or cappuccino and drink them on the go!
Lemon cocktails
You can add spirulina powder to a citrusy cocktail like a lemon drop. Just add about 5 g of spirulina into the drink and enjoy the added health benefits.
Side Effects of Spirulina
It is not absolutely sure yet whether the quality and purity of the spirulina are of the highest standards. Just the blue-green algae are free from contamination.
But contaminated spirulina can cause liver damage, stomach pain, nausea, vomiting, weakness, thirst, rapid heartbeat, shock, and even death. Besides, according to some sources, blue-green algae is not safe for pregnant women and children. Of course, contact your healthcare provider (natural) to make sure whether you should take spirulina supplements or not.
Verdict
Spirulina is a type of cyanobacteria that is also referred to as blue-green algae and is highly nutritious. According to some studies, it may improve cholesterol and triglyceride levels, defeat oxidation, reduce blood pressure, and lower blood sugar levels.
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However, it is recommended to consult with a doctor before taking Spirulina as a food supplement.
Source: United News of Bangladesh