Spirulina powder-Blue-green algae is a type of blue-green algae that you can see on the ingredient list of your favorite smoothie or on social media. You can find 4.5 million posts tagged spirulina on Instagram, and use spirulina on TikTok to get 19.5 million views! ! But is
nutrition hype legal, or is spirulina just a pretty face? Read on to learn about the health benefits of spirulina, the potential risks, and the way to consume this aquatic ingredient that tastes as good as it looks.
What is spirulina?
According to a scientific review in 2020, spirulina is a blue-green algae, also known as blue-green algae, which grows in fresh and salt water in tropical regions (ie, Central Africa, Asia, and Central America). You can eat it raw or raw (think: scoop it out of the water, filter it, and eat it). Spirulina is most often eaten in powder form (dry, processed form of algae). "Actually refers to several cyanobacteria, rather than a single organism or component. For the purposes of this article, "spirulina" will refer to the entire species. (Similarly, farro actually refers to three types of wheat, However, like spirulina, it is generally considered a single food.
The nutritional content of spirulina:
According to a scientific review in 2019, the World Health Organization named spirulina a "super food". Algae are rich in nutrients such as vitamin B, potassium and calcium, and also contain phycocyanin, a blue pigment. Green is responsible for spirulina and antioxidants. In addition to being known for its wide range of
micronutrients (it also contains vitamin E, iron and magnesium), according to the above review, spirulina is also known for its high protein content.
Now spirulina is not chicken or Greek yogurt. But according to the USDA, it contains a lot of protein in a small package-4 grams per tablespoon to be precise. According to the data of the United States Department of Agriculture, the following is the nutritional content of one tablespoon (about 7 grams) of dry spirulina powder:
2 grams carbohydrate || 20 calories||4 grams protein||1 gram fat||1 gram sugar||1 gram fiber||
Health benefits of spirulina:
Well, spirulina is rich in nutrients, but what does this mean for your diet? According to nutritionists and scientific research, please read on to understand the health benefits of spirulina.
Improve anemia: Your body uses iron to produce red blood cells, which are responsible for delivering oxygen to all your tissues. However, you may develop iron deficiency anemia, a condition in which red blood cell levels are low due to low iron intake. This condition can make you very tired, but eating iron-rich foods can help reverse symptoms. This is where spirulina can enter. According to a 2017 scientific review, spirulina (a fairly good source of iron) is commonly used to treat anemia. Although the evidence supporting this benefit of spirulina is limited, a theory behind it is related to the small compounds in spirulina. Enahora explained that it is called polyphosphate. Polyphosphates can help in the absorption of iron in the intestines, which can increase iron levels; he explained.
Support immunity: There is evidence that spirulina can strengthen the immune system by enhancing the activity of lymphocytes (also known as immune cells that " harmful bacteria). This effect was seen in an animal study in 2020, in which Spirulina increased lymphocyte levels in mice. A 2016 human study also found that spirulina increases interleukin 2, a molecule that supports a healthy immune response. However, human studies on the effects of spirulina on the immune system are limited, so more human studies are needed to draw strong conclusions.
Fight oxidative stress:
According to Megan Bird, a registered dietitian and founder of Oregon nutritionist, phycocyanin is a powerful antioxidant responsible for the blue-green color of spirulina. That is, it combats oxidative stress by neutralizing harmful free radical molecules before they can damage cells and organs and cause oxidative stress. This is critical because high levels of oxidative stress increase the risk of chronic diseases such as cancer and type 2 diabetes. But phycocyanin does not work alone. Byrd added that spirulina also contains some beta-carotene, an antioxidant that makes vegetables (hello, carrots) orange. According to a scientific review in 2016, phycocyanin and β-carotene work together to inhibit free radical activity and stimulate antioxidant molecules in cells, making Spirulina an excellent antioxidant food.
Supporting heart health:
According to data from the Centers for Disease Control and Prevention, high blood pressure and high blood cholesterol levels are the main risk factors for heart disease. However, the phycocyanin in spirulina can protect your heart by enhancing these factors. "Based on animal studies, phycocyanin may help
lower blood pressure by increasing the production of nitric oxide," explained Basheerah Enahora, MS, MBA, R.D.N., L.D.N., BE Nutrition founder. He explained that nitric oxide plays a vital role in vasodilation (vasodilation), which can improve blood circulation, thereby lowering blood pressure. Yyrd added that, as observed in a 2019 study, seaweed can also help increase HDL or good cholesterol and lower LDL or bad cholesterol, but more research is needed.
Improve allergies:
ICYDK According to the American College of Allergy, Asthma and Immunology, when you are allergic to pollen, mold or dust mites, allergic rhinitis (also called hay fever or allergy for short) occurs. It is essentially an overreaction of the immune system. When interacting with these allergens, it releases histamine, an inflammatory chemical that can cause symptoms such as sneezing and itchy eyes. Although antihistamines like Zyrtec or Claritin can relieve these symptoms, spirulina may also help. In a 2020 study, patients with allergic rhinitis took 2 grams (about 1/4 tablespoon) of spirulina or 10 mg of cetirizine (the active ingredient in Zyrtec). The spirulina group had more relief (reduce nasal discharge, sneezing, congestion and itching) than the cetirizine group.
Spirulina risk :
According to a 2017 scientific review, the US Food and Drug Administration "generally believes that spirulina is safe." But as with all supplements or foods that are new to you, it is best to consult your doctor before trying to make sure that Spirulina will not interact with other supplements and/or prescription drugs already in your treatment regimen. effect. According to the Icahn School of Medicine at Mount Sinai, this is especially important if you are taking
immunosuppressants, which can have a negative interaction with spirulina. (Related: Add these super green powders to your diet to promote health.) In some people, spirulina can cause side effects such as digestive problems, muscle pain, sweating, facial flushing, and headaches. Although spirulina may have the ability to improve allergic symptoms, it can also cause allergic reactions. In a case report in 2020, two people developed hives, itching and shortness of breath after consuming spirulina.
If you have a history of allergies, please consult your doctor before adding seaweed to your daily life. This is also the case if you are pregnant or breastfeeding, because there is very little evidence on how spirulina affects. In addition, a report stated that spirulina is at risk of being contaminated by heavy metals such as nickel, aluminum or lead. 2018 articles. According to a study by "Total Environmental Science", these metals can cause health problems, such as damage to the nervous system and kidney problems. Basically, spirulina can effectively absorb heavy metals from the environment, so it has been intentionally used to remove metals from wastewater in industrial environments. Buy spirulina from a well-known brand to ensure safety.
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