Spirulina (Rich in many nutrients)
What is Spirulina ?
Spirulina is a type of algae that grows in fresh or salt water. It comes as a supplement, in tablet or powder form. People use it for its health benefits, as it is rich in nutrients and has antioxidant properties.
Spirulina is among the world’s most popular supplements. It is made from an organism that grows in both fresh and saltwater.
It is a type of cyanobacteria
, which is a family of single-celled microbes that are often referred to as blue-green algae. Just like plants, cyanobacteria can produce energy from sunlight via a process called photosynthesis.
Spirulina was consumed
by the ancient Aztecs but became popular again when NASA proposed that it could be grown in space for use by astronauts.
These days, people use spirulina to boost the levels of nutrients and antioxidants in their bodies, and it may help protect against various diseases.
Here are 5 evidence-based health uses and benefits of spirulina.
1. Rich in many nutrients
Spirulina is packed with nutrients. A single tablespoon (tbsp), or 7 grams (g), of dried spirulina powder, contains:
* Protein: 4 g
* Thiamin: 14% of the Daily Value (DV)
* Riboflavin: 20% of the DV
* Niacin: 6% of the DV
* Copper: 47% of the DV
* Iron: 11% of the DV
It also contains small amounts of magnesium, potassium, and manganese.
In addition, the same amount contains only 20 calories and less than 2 g of carbohydrates.
Spirulina also provides a small amount of fat — around 1 g per tbsp (7 g) — including both omega-6 and omega-3 fatty acids in an approximately 1.5 to 1 ratio.
Plus, the quality of the protein in spirulina is considered excellent and provides
all of the essential amino acids that your body needs.
Note that it is often claimed that spirulina contains vitamin B12, but this is false. It has pseudovitamin B12, which has not been shown to be effective in humans.
2. Boasts powerful antioxidant and anti-inflammatory properties
The main component of spirulina is called phycocyanin, which is an antioxidant that also gives it its unique blue color.
Phycocyanin can help fight oxidative stress by blocking
the production of molecules that promote inflammation and providing
impressive antioxidant and anti-inflammatory effects.
3. May lower cholesterol and triglyceride levels
Spirulina can help lower
total cholesterol, low-density lipoprotein (LDL) or bad cholesterol, and triglycerides, while also increasing high-density lipoprotein (HDL) or good cholesterol, which are all risk factors for heart disease.
, spirulina was able to significantly improve these markers in people with metabolic syndrome and related disorders.
4. Protects LDL cholesterol from oxidation
Fatty structures in your body are susceptible to oxidative damage. This is known as lipid peroxidation
, a key driver of many serious
found that the antioxidants in spirulina may be particularly effective at reducing lipid peroxidation.
In fact, one small study
showed that spirulina supplementation was able to reduce exercise-induced lipid peroxidation, inflammation, and muscle damage in 17 rugby players.
Spirulina is a type of algae that grows in fresh or salt water. It comes as a supplement, in tablet or powder form. People use it for its health benefits, as it is rich in nutrients and has antioxidant properties.
Spirulina is among the world’s most popular supplements. It is made from an organism that grows in both fresh and saltwater.
It is a type of cyanobacteria
, which is a family of single-celled microbes that are often referred to as blue-green algae. Just like plants, cyanobacteria can produce energy from sunlight via a process called photosynthesis.
Spirulina was consumed
by the ancient Aztecs but became popular again when NASA proposed that it could be grown in space for use by astronauts.
These days, people use spirulina to boost the levels of nutrients and antioxidants in their bodies, and it may help protect against various diseases.
Here are 5 evidence-based health uses and benefits of spirulina.
1. Rich in many nutrients
Spirulina is packed with nutrients. A single tablespoon (tbsp), or 7 grams (g), of dried spirulina powder, contains:
* Protein: 4 g
* Thiamin: 14% of the Daily Value (DV)
* Riboflavin: 20% of the DV
* Niacin: 6% of the DV
* Copper: 47% of the DV
* Iron: 11% of the DV
It also contains small amounts of magnesium, potassium, and manganese.
In addition, the same amount contains only 20 calories and less than 2 g of carbohydrates.
Spirulina also provides a small amount of fat — around 1 g per tbsp (7 g) — including both omega-6 and omega-3 fatty acids in an approximately 1.5 to 1 ratio.
Plus, the quality of the protein in spirulina is considered excellent and provides
all of the essential amino acids that your body needs.
Note that it is often claimed that spirulina contains vitamin B12, but this is false. It has pseudovitamin B12, which has not been shown to be effective in humans.
2. Boasts powerful antioxidant and anti-inflammatory properties
The main component of spirulina is called phycocyanin, which is an antioxidant that also gives it its unique blue color.
Phycocyanin can help fight oxidative stress by blocking
the production of molecules that promote inflammation and providing
impressive antioxidant and anti-inflammatory effects.
3. May lower cholesterol and triglyceride levels
Spirulina can help lower
total cholesterol, low-density lipoprotein (LDL) or bad cholesterol, and triglycerides, while also increasing high-density lipoprotein (HDL) or good cholesterol, which are all risk factors for heart disease.
, spirulina was able to significantly improve these markers in people with metabolic syndrome and related disorders.
4. Protects LDL cholesterol from oxidation
Fatty structures in your body are susceptible to oxidative damage. This is known as lipid peroxidation
, a key driver of many serious
found that the antioxidants in spirulina may be particularly effective at reducing lipid peroxidation.
In fact, one small study
showed that spirulina supplementation was able to reduce exercise-induced lipid peroxidation, inflammation, and muscle damage in 17 rugby players.