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Spirulina is an amazing plant. We know of no grain, fruit or food that is richer in nutrients. It is referred to as Mother Earth's milk due to the extremely high concentration of the very rare gamma-linolenic acid (GLA). Check what spirulina is and what properties it has.

Spirulina: What is this?

Spirulina is an emerald green spiral-shaped algae of microscopic size. It contains gamma linolenic acid, thanks to which it participates in the biosynthesis of substances that have a positive effect on the human body.

Spirulina: properties

  • lowering blood pressure,
  • reducing the risk of intravascular blood clots,
  • anti-inflammatory effect,
  • increasing the activity of the immune system,
  • relieving PMS symptoms,
  • cleansing the body of toxins and helping to get rid of bad breath,
  • normalizes the metabolism of iodine in the body, thus contributing to the proper functioning of the thyroid gland.
Worth knowing

Spirulina Nutrition

Spirulina (in powder form) - nutritional values ​​(per 100 g)

Energy value - 290 kcal

Total protein - 57.47 g

Fat - 7.72 g

Carbohydrates - 23.90 g (including sugars: 3.10 g)

Fiber - 3.6 g

Vitamins

Vitamin C - 10.1 mg

Thiamine - 2,380 mg

Riboflavin - 3.670 mg

Niacin - 12,820 mg

Vitamin B6 - 0.364 mg

Folic acid - 94 µg

Vitamin A - 570 IU

Vitamin K - 25.5 µg

Minerals

Calcium - 120 mg

Iron - 28.50 mg

Magnesium - 195 mg

Phosphorus - 118 mg

Potassium - 1,363 mg

Sodium - 1048 mg

Zinc - 2 mg

Data Source: National Nutrient Database for Standard Reference

Spirulina: a rich source of protein

Spirulina is sometimes also called green meat due to the unusually high content of high-quality protein. Its share is almost three times greater than the protein content in meat. It contains 18 amino acids, including 8 essential ones which are the components of proteins.

This is the highest concentration that can be found in food. They are not only muscle building material, but also contributemany he alth benefits, incl. balance blood sugar levels, accelerate convalescence. This amazing algae also contains easily digestible iron (much more than meat), magnesium, potassium, vitamins, macro- and microelements.

Spirulina: May Protect Against Cancer

Due to the presence of pigments - green chlorophyll and blue phycocyanin - spirulina has antioxidant properties and may protect against cancer.

This has been proven by scientists from Oregon State University. In the course of their research, chlorophyll was bound to harmful substances, which facilitated their excretion. It reduced the number of liver tumors by 29 to 64 percent. and stomach cancers - by 24-45 percent. As one researchers point out, this compound provides protection against small doses of carcinogens that usually occur in the environment. At very high levels of carcinogens, administration of chlorophyll increased the number of neoplastic tumors.

In addition, spirulina contains other compounds that neutralize free radicals and reduce the risk of cancer - beta-carotene and vitamin E.

Spirulina: increases the immune system's resistance

Scientists, having studied spirulina for several decades, concluded that it increases the efficiency of the immune system, supports the heart and reduces cholesterol, helps to strengthen the digestive system. Spirulina also adds vitality and improves the psychophysical condition. This is due to the vitalizing ingredients (vitamins, enzymes), as well as the so-called biophotons, i.e. molecules in which the alga has accumulated solar energy and gives it back to the body ready for use.

Spirulina: lowers postprandial glycemia

Spirulina contains phycocyanin, which acts as a blue dye and a substance that inhibits the enzyme pancreatic lipase, lowers the level of triacyglycerols in the blood, and lowers postprandial glycemia. Other ingredients in spirulina that regulate postprandial glycemia are phenylalanine, which additionally suppresses the hunger center, and H-b2 glycolipid, which lowers blood lipids.

According to an expertAleksandra Żyłowska, dietician

Spirulina and slimming

Spirulina is believed to have a very broad nutritional and he alth effect. Most of these properties, such as lowering blood pressure, lowering the level of LDL cholesterol and triglycerides in the blood or protecting cells against cancer, are confirmed in more or less numerous scientific publications. However, this cannot be said about the slimming effect of spirulina. Manufacturers of supplements with this algae argue that it can help you lose weightwork miracles, but there is no reliable evidence for it.

When convincing about the slimming effect of spirulina, sellers most often refer to the very high protein content in green algae. It is said that swallowing a spirulina tablet before a meal reduces our appetite and causes us to eat less. Indeed, protein contained in food does this - a high-protein meal creates a feeling of satiety faster.

Feelings of satiety will not, however, be caused by a small amount of protein contained in the tablet. Besides, most people eat because the food is tasty and enjoyable, and not necessarily because they are hungry. Thus, reducing appetite does not have to translate into fewer calories.

The same applies to increasing the level of energy and the ability to exercise more during training. Due to its enormous nutritional value and the high content of B vitamins that control energy, regular intake of spirulina can have this effect. But this does not guarantee that you will actually exercise more. Nor will it make you start exercising at all.

In research on spirulina, you can often find the statement that it improves the lipid profile of the blood plasma, increases the sensitivity of tissues to insulin, and prevents spikes in blood glucose levels. All these parameters are important when fighting overweight, so it is worth including spirulina in your diet if you want to minimize the risk of diseases associated with excess body weight.

In a 2001 study in India, it was found that a daily intake of 2 g of spirulina for 2 months lowers total cholesterol, LDL cholesterol, and glucose in the fasting state and after a meal. In 2014, the inhabitants of Crete were tested, who consumed 1 g of Greek spirulina every day for 12 weeks. After 3 months, the parameters of the lipid profile (except HDL) decreased by approx. 10%. At the same time, no changes in the body weight and BMI of the respondents were found.

Similar results were obtained in an experiment conducted in Seoul in 2008 in which study participants consumed 8 g of spirulina with their diet for 12 weeks. They also did not notice any weight loss.

Spirulina is a product definitely worth attention. If you are dieting, eating regularly and exercising, swallowing spirulina supplements or adding green powder to your smoothies can help you get over weight faster. However, this algae by itself will not accelerate fat burning or reduce weight. In hercomposition, no enzymes or other chemical compounds were found that show accelerated energy consumption from fat cells.

Spirulina: natural sunscreen

Vegetable pigments contained in spirulina - phycoerythrin, phycocyanin and chlorophyll - protect against the harmful effects of UV radiation on the skin, thus significantly delaying the aging process. In addition, spirulina is used as an additive to cosmetics intended for dry and sensitive skin.

Where to get spirulina?

You can buy spirulina tablets without a prescription, but it is worth consulting a doctor. You can also find algae that taste similar to spinach with a slightly nutty aftertaste in organic and he alth food stores. They can be added to mixed drinks, bread and other dishes, thus enriching the daily menu not only with new flavors, but also with an unusual color effect.

Important

Spirulina allergy

Spirulina may cause allergies. Rare cases of allergic reactions to spirulina have been reported, and some adverse reactions have been reported with doses greater than 1 g per day. The most common were: headaches, muscle aches, redness of the face, excessive sweating, and difficulty concentrating.

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