Spirulina is a natural
“algae” (cyanbacteria) powder that is incredibly high in protein and a good
source of antioxidants, B-vitamins and other nutrients. When harvested
correctly from non-contaminated ponds and bodies of water, it is one of the
most potent nutrient sources available.
It is largely made up
of protein and essential amino acids, and is typically recommended to
vegetarians due to its high natural iron content.
The high concentration
of protein and iron also makes it ideal during pregnancy, after surgery, or
anytime the immune system needs a boost.
Though it does taste
like pond scum, Spirulina has some great health-boosting qualities:
1. Most Nutrient Dense Food On the Planet
The concentration of
protein and vitamins in Spirulina has led many to classify it as the “most
nutrient dense food on the planet.” Compared to other foods gram for gram, it
lives up to this reputation and is a great source of:
·
Protein: It is
considered a complete source of high-quality protein and is often compared to
eggs for the amount of protein per gram. The protein in Spirulina is
highly usable and has a net protein utilization rate of between 50-61%
·
Vitamin B1: Also called Thiamin,
this vitamin is necessary for the digestion of fats and proteins. It is often
taken for increased energy, eye health, brain function and for improving nerve
functioning.
·
Iron: Spirulina is a favorite food for
vegetarians and vegans because it is one of the best plant sources of iron.
Even for those who consume meat, it has a highly absorbable form of iron that
is gentle on the digestive system.
·
Calcium: Spirulina is
also incredibly high in calcium with over 26 times the calcium in milk.
It also contains (per Tablespoon):
Spirulina is a great source of other nutrients including (according to Wikipedia): “It contains vitamins B-1(thiamine),
B-2 (riboflavin), B-3(nicotinamide), B-6 (pyridoxine),
B-9 (folic acid), vitamin C, vitamin D, vitamin
A and vitamin E. It is also a source of potassium, calcium, chromium, copper, iron,
magnesium, manganese, phosphorus,
selenium, sodium and zinc. Spirulina contains many
pigments which may be beneficial and bioavailable”.
Important Note: Contrary to many claims, Spirulina http://www.organik100.com/jual-spirulina/ is not a good source of Vitamin B12
for humans. While it does contain a form of B12, it is pseudovitamin B12 which
is not absorbable or effective in humans according to studies.
2. Contains Gamma Linolenic Acid (GLA) & Omega-3s
Spirulina is 65% protein and amino acids including the essential fatty acid
gamma linolenic acid (GLA) which has gotten a lot of attention for its
anti-inflammatory properties, especially when taken with other
quality Omega-3 supplements.
GLA is difficult to
find in a food source and normally has to be created by the body. Spirulina is
one of the few foods with a natural GLA content.
I suspect that the
benefits of GLA in Spirulina are even more than what the studies have found
since these studies often use vegetable oils for their GLA source, and the other
inflammatory compounds in vegetable oils can interfere with the
anti-inflammatory ability.
Besides GLA, Spirulina
also contains Omega 3-,6 and 9s and is especially high in Omega-3s.
3. May Help Balance Blood Sugar
Studies show that spirulina may be especially helpful in balancing blood sugar, and may
even be as effective as diabetes medication in some instances. Other studies show that it not only lowers blood sugar but may also
lower HbA1c, which is a long term marker of blood sugar levels.
4. Powerful Antioxidants
Antioxidants are
powerful substances that protect our cells from damage. Thanks to decades of
research, many of us understand the importance of consuming enough antioxidants
from natural sources, and spirulina is a great choice.
The antioxidant that
makes spirulina unique is called phycocyanin, which is a potent anti-inflammatory.
This Spirulina was tested by an
independent laboratory and found to have an ORAC (Oxygen Radical
Absorbance Capacity) of over 24,000 which is 4x the ORAC
score of blueberries. The ORAC score is generally used to measure antioxidant
ability and concentration in different foods.
5. May Help Those with Allergies
Some research has suggested that Spirulina may be helpful for those
with allergies and allergic reactions. (source)
This is likely because
it reduces inflammation that leads to nasal congestion and other issues. In
studies, those who took spirulina noticed a reduction in nasal congestion,
itching, and sneezing.
6. Helps Remove Heavy Metals
Spirulina can bind
with heavy metals in the body and help remove them.
It is also extremely high in Chlorophyll, which helps remove toxins from the
blood and boost the immune system. In fact, one study found that 5 grams of
spirulina daily combined with zinc supplementation was
enough to reduce arsenic toxicity by almost half!
Emerging evidence also
suggests that it binds with radioactive isotopes and may be useful for
radioactivity exposure or radiation therapy.
7. Muscle and Endurance Benefits
Spirulina is known
to increase fat burning during exercise. Its high antioxidant
content makes it beneficial in reducing exercise induced oxidation which
leads to muscle fatigue and inability to gain muscle.
In fact studies found
that it:
·
Increased endurance
·
Decreased muscle damage from
exercise
How to Consume Spirulina
When choosing
Spirulina http://www.organik100.com/elken-spirulina/ , make sure to choose one that is organic, as others can be
contaminated or have nitrate compounds as additives. The one I’m currently
using can be purchased
here and it is also the cheapest organic
Spirulina I’ve seen.
It does taste like
pond water though, so many people prefer supplements like this high quality
spirulina capsule.
You can also mix into
water and drink straight, though many people have trouble with this.
The phosphorous makes it useful for the tooth remineralizing regimen, and it is best
taken with an Omega-3 source. It’s anti-inflammatory properties have been
helpful to some with joint pain or other types of inflammation.
Cautions About Spirulina
Those with PKU should
consult with a doctor before taking, as it does contain that amino acid. Those
on any type of anti-coagulation medicine should consult with a doctor before
beginning (or stopping) taking Spirulina. Some people with autoimmune disease
do not do well with this supplement. If you are pregnant, nursing or have any
medical condition, check with your doctor first as it is often not recommended
for pregnant or nursing women.
Downsides of Spirulina
As I mentioned above,
this beneficial algae is gram for gram one of the most nutritious foods on
the planet. It is also probably one of the most expensive when compared gram
for gram. Many articles about its benefits focus show the nutrition data per
ounce. The problem is that one ounce contains about 28 grams and is MUCH higher
than normal (or safe) daily intake would be.
It costs up to 30x as
much as dairy or meat protein per gram and is not a viable primary protein
source for this reason.
Is it the Same as Chlorella?
Short answer: No,
though they share some similarities.
Both are types of
algae but there are some key differences:
·
Structure: Chlorella is a
single-cell algae with a nucleus, while Spirulina is a multi-celled plant with
no nucleus. For this reason, chlorella is much smaller and acts differently in
the body.
·
Color: Spirulina is a cyanobacteria, a
blue-green type of algae, while Chlorella is a green algae.
·
Amount of Nucleic Acids: Both are a good
source of nucleic acids, though Chlorella has almost twice as much per gram.
Nucleic acids are important factors for DNA and RNA in the body.
·
Digestibility: Chlorella has to go
through a process to break its cell walls before it is bioavailable and
usable by the body.
·
Chlorophyll Content: Chlorella is higher
in Chlorophyll, with almost double the amount.
·
Iron, Protein and GLA: Chlorella is not a
great source of Iron, protein and beneficial Gamma-Linolenic Acid (GLA).
·
Heavy Metals: Chlorella has unique
properties in its cell walls that make it bind to heavy metals and other
contaminants
