Astounding science-backed 18 health benefits of spirulina- a superfood and nutraceutical
Spirulina is an unmatchable nutrient-dense food with remarkable many properties and benefits. It is described as the most powerful and balanced nutrient source on earth by researchers as it is rich in many nutrients. It has a spiral shape and refers to a microalga and cyanobacteria specie. It is found in Mexico and Africa. It is a freshwater and saltwater plant but due to its therapeutic uses, it is classified as an herb. Its green color is due to chlorophyll content while its blue colour is due to phycocyanin content. It contains 18 out of 22 essential amino acids. It has more beta carotene, B12, iron, and other minerals and enzymes than other food. It's used in beverages, energy bars, and supplements to restore health and has been used around the globe against malnutrition. It's available in different forms; spirulina powder, tablets, and capsules. Keep reading so you may get to know more about this amazing superfood.
What is spirulina?
This blue-green alga has been a staple food of Aztecs for many years. Its two species Arthrospira platensis and Arthrospira maxima are now cultivated around the world. These species are used as supplements by humans and as feed by livestock and fish. It's algae or biomass of cyanobacteria but it's not a seaweed. Many articles have highlighted the benefits of this plant from revitalizing the body functions to prevention of many diseases. FDA regarded it as GRAS ( Generally Recognized As Safe). It has been used by astronauts and soldiers many years ago.
Amazing properties of spirulina
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Spirulina benefits
Its regular consumption may result in several health benefits. These properties make it good for different diseases. Below are some astounding health benefits of blue-green algae or nutraceuticals.
1. Detoxification?
In Pakistan, groundwater contaminated by Arsenic near the Indus River causes health issues to around 60 M people. This water is being used for drinking and irrigation purposes.
A placebo-controlled study was conducted in Pakistan on 40 patients affected with arsenicosis. 20 subjects were given spirulina powder supplement and it was found that 67% of them showed improvement in their health. ?
US and Bangladesh are also affected by arsenic poisoning. Bangladeshi researchers found that a spirulina-zinc supplement in the ratio of 250:2 lowered the level of arsenic in the body by 47%.
2. Fights against candida?
Candida live in the oral cavity, gut, and vagina. A poor diet can disrupt gut microbiota and cause harmful diseases by promoting yeast growth. In many studies, spirulina has shown antimicrobial properties against infections. These properties enhance the growth of healthy bacteria and boost the immune system.
A study was conducted to check the effectiveness of spirulina against candida strains and any toxicity from its use on tissues. Strains were taken from the oral and vagina. The results were that it has no toxic effects and could be used as a formulation against candida vaginal and oral candidiasis.
3.?Good for gut health
Spirulina preserves proper gut functioning with aging. Since it acts as a prebiotic so keeps the population of healthy microflora in check. A study was conducted on dogs to check the effects of spirulina on gut and immune health. The dogs who were fed a diet supplemented with spirulina showed a significant improvement in gut and immune health.
4. Natural HIV treatment?
It fights against AIDS/HIV. One study published in the Journal of Applied Phycolog that people living in Japan, Korea, and Chad consuming spirulina had decreased viral load and stable CD4 cell count. A study was conducted on HIV patients to find the effectiveness of spirulina against the impacts of HIV on nutritional status. It was found that spirulina supplementation has increased CD4 cells count and decreased viral load after 6 months.
?5. Lowers blood pressure
Phycocyanin a blue pigment in spirulina lowers blood pressure and prevents endothelial dysfunction. It increases the production of nitric oxide. The role of which helps in nerve relaxation and contraction regulating blood pressure. Hence, also lowers the chance of diabetes, heart disease, and stroke. It's a non-pharmacological way to treat high blood pressure. A study was conducted on attenuating the effects of spirulina against anti-hypertensive medications. It was observed that 2g of spirulina in salad dressing caused a significant improvement in blood pressure. This functional food also improved triglycerides, LDL, and total cholesterol levels.
6.?Lowers bad cholesterol
A study published in The Journal of Nutritional Science and Vitaminology on rabbits who were given a high-fat diet with spirulina. It was shown a significant decrease in LDL, total cholesterol, and triglyceride levels. The greater the dosage the better the decrease in cholesterol levels and heart diseases. It has anti-inflammatory and antioxidant ingredients. They prevent inflammation, oxidative stress and protect against cardiovascular diseases. A meta-analysis and systemic review were performed to assess the role of spirulina in the improvement of lipid profile. It was concluded that spirulina supplementation lowered the levels of bad cholesterol. The levels of HDL cholesterol were good.
7.?Lowers risk of stroke
Spirulina lowers the chance of plaque formation in arteries. It does this by lowering cholesterol levels in the body and increasing endothelial space. So spirulina in diet may undo adverse health effects due to poor diet. A study was conducted on rats to show the protective effects of spirulina against cerebral ischemia. It was seen the raised level of aldehyde and enzyme activity in the brain became better.
8.?Elevates exercise and athletic performance
Blue-green algae are rich in protein. It improves muscle strength and endurance many times more than other protein foods and supplements. it enhances athletic performance and acts as an ergogenic supplement. It also improves oxygen uptake during exercise and reduces body fatigue. A study was conducted on arm cycling exercises to test the effect of spirulina on intensive exercises. It improved hemoglobin levels and oxygen uptake after exercise. Also, lowered oxygen uptake and heart rate during exercise.
9.?Correct sinus issues
Spirulina has immunomodulatory functions aging various allergic reactions. A systemic review showed that Spirulina is effective against allergic rhinitis. It reduces inflammation, itching, nasal discharge, nasal congestion, rhinorrhea, decreased smell, and sneezing. It stops the release of histamines. Spirulina is more effective than cetirizine in the reduction of cardinal symptoms of allergic reactions. It is a commonly used antihistamine medication against rhinitis and inflammation.
10.?Effectiveness for brain
Spirulina is beneficial for the brain. It provides neuroprotective effects against Parkinson's disease and prevents memory loss. It lowers oxidative damage and useless protein accumulation and boosts catalase activity. It contains an amino acid Tryptophan which helps in the synthesis of the Serotonin hormone. Serotonin is a brain hormone effective against depression, anxiety, bipolar disorder, and schizophrenia.
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11.?Helps with weight loss
Spirulina decreases fat deposition in the liver and fat infiltration in visceral fats. It improves insulin sensitivity and satiety. It can be taken by dieters as it is low carb, low-calorie, and high-protein food. A study conducted in 2016 found a diet with spirulina for a few months helps lower body fat deposit and waist-hip ratio also it improves body mass index. Another study was conducted in which 4g spirulina was given for 3 months. It was observed that it decreased by 2.2 kg body weight. Alongside the reduction in LDL, VLDL, and triglycerides.
12.?Beneficial against anemia
Spirulina increases the hemoglobin content of red blood cells and minimizes symptoms of anemia. A study was conducted on 40 patients above 50s to assess the role of spirulina in amelioration of anemia. It was seen from CBC that mean corpuscular hemoglobin, mean corpuscular hemoglobin concentration, and mean corpuscular volume were improved.
13. Controls diabetes
Spirulina lowers fasting blood glucose levels and develops insulin resistance against diabetes. A study was conducted to assess the beneficial role of spirulina supplementation against type 2 diabetes. It was observed that after 2 months of 2 g supplementation HBA1C fasting blood glucose, post parandial blood glucose, LDL, triglycerides, and apolipoprotein levels lowered.
?14. Boost the immune system
Spirulina is rich in immune system-enhancing ingredients like Vit E, C, and B6. Also, it increases the production of antibodies and white blood cells. They fight harmful bacteria and viruses thus preventing flu, herpes, and HIV from occurring. It also increases the activity of macrophage and Nk cells and the production of cytokines. It also helps in the activation of B and T cells thus having immunomodulatory functions.
15. Support metabolism ?
Spirulina boosts metabolism and burns calories at a faster pace. The reason is that it is also rich in fibers, minerals, vitamins, and other enzymes. They assist in metabolism so it helps people to feel full and energized after consumption. They also assist in weight loss.
16. Rich with antioxidants
Spirulina has abundant antioxidant contents like carotenoids, superoxide dismutase, phenolics, polysaccharides, phycocyanin, and Vit C, E, K, and provitamin A and B vitamins. These compounds provide spirulina anti-inflammatory, antioxidant, and immunostimulatory effects. So it reduces the chance of many inflammatory diseases like diabetes, rheumatoid arthritis, cancer, asthma, Alzheimer's, and heart diseases.
17.??Helps prevent the proliferation of cancer
One study was conducted on oral leukoplakia in India for its effectiveness against cancer. Complete regression was observed in 20 out of 44 subjects. Spirulina has tetrapyrrolic compounds that exhibit the properties of antioxidants and anti-proliferation. Another study was conducted on the role of spirulina in the inhibition of the proliferation of pancreatic cancer. A decline in mitochondrial ROS generation and glutathione redox status was seen. Thus, this blue-green alga has a chemopreventive role against cancer of all types.
18.??Beneficial for dental health
Due to its antibacterial and antimicrobial properties, it inhibits?bacterial growth in the oral cavity. Hence, decreasing the chance of gingivitis, periodontitis, and plaque formation. A clinical trial was conducted in a dental college in Bangalore on spirulina mouthwash. The patients were provided with mouthwash prepared with 0.7% spirulina. After using it for a week spirulina showed a great decline in dental plaque and gingivitis.
Nutritional facts
?Dosage recommendations
There is no fixed dosage for spirulina but many studies have shown that 1 tablespoon (7g) provides several health benefits. A large dosage does not cause any serious health consequences but may result in diarrhea, stomach cramps, bloating, and nausea.
Spirulina is present in many forms like tablets, powder, and capsules and it can be purchased from different pharmacies. If you don't like the taste of capsules or tablets, sprinkle the powder on smoothies, juices, or other food to eat. There is not any fixed time to take spirulina you may take it on an empty stomach or with meals.
Side effects
For a person with an autoimmune disease, it may exacerbate the preexisting autoimmune conditions. It may also give rise to autoimmune disease in a person with a genetic history. Increased production of TNF-alpha may cause dermatomyositis. Always check the source of supplement or use made by a recognized company like DXN. because it may be contaminated with harmful metals (cadmium, lead, and arsenic) and put stress on the liver for metabolism. Spirulina also contains phenylalanine an amino acid that phenylketonuria patients are unable to digest. It may precipitate in their body causing serious health issues. Spirulina also has anticoagulant effects. So patients on blood thinners or having any blood clotting disease should consult with their healthcare provider before using it. Moreover, many health specialists discourage the use of spirulina by children and pregnant women. It also shows drug-nutrient interaction with medications for diabetes and immunosuppressants. So caution should be taken with the use of these medications. As spirulina is protein-rich food and it produces a large quantity of metabolite the urea. It can stress the kidneys functioning and efficacy. Spirulina is also loaded with iodine so it's not so good for patients with hyperparathyroidism. Large minerals and iodine content may cause fluid retention and imbalances in levels of nutrients. Sometimes toxins produced by blue-green algae may cause indigestion and dehydration.
Difference between Spirulina and Chlorella
Spirulina Chlorella
Takeaways?
Spirulina is regarded as a super-food because of its marvelous nutritional value, health benefits, and cultural use. It is fit for liver, brain, dental, and gut health. It also has anticancer, anti-inflammatory, antimicrobial, antiviral, anti-hypertensive, immunostimulatory, and detoxification properties. It also lowers blood glucose and cholesterol levels. Blue-green algae are good for anemia, weight loss, allergic reactions, and metabolism. Be cautious while purchasing and go for good-quality supplements. Chlorella and spirulina have some distinguishing properties according to their structure and nature. Spirulina has different forms for consumption. Consumers should consult with healthcare professionals before using it due to some health concerns.
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CEO Optimum Nutrafit Academy
1 年Amazing Really Really Appreciate this Spirulina Super Food According To WHO and NASA