10 Best And Very Useful Healthful Benefits of Spirulina
10 Best And Very Useful Healthful Benefits of Spirulina
Spirulina is one of the most popular dietary supplements in the world. It is rich in various nutrients and antioxidants that can benefit your body and mind.
Here are 10 scientifically proven health benefits of spirulina.
Spirulina is very rich in many nutrients
Spirulina is an organism that grows in both fresh and salt water. It is a type of cyanobacteria, a family of single-celled microbes often called blue-green algae. Like plants, cyanobacteria can produce energy from sunlight through a process called photosynthesis.
Spirulina was eaten by the ancient Aztecs, but it became popular again when NASA offered to grow it in space for astronauts to use. The standard daily dose of spirulina is 1 to 3 grams, but doses up to 10 grams per day have been used effectively.
This little seafood is packed with nutrients. One tablespoon (7 grams) of dry spirulina powder contains:
- Protein: 4 grams
- Vitamin B1 (thiamine): 11% of the RDA
- Vitamin B2 (riboflavin): 15% of the RDA
- Vitamin B3 (niacin): 4% of the RDA
- Copper: 21% of the RDA
- Iron: 11% of the RDA
- It’s also high in magnesium, potassium, and manganese, and has small amounts of every other nutrient you need.
Additionally, the same amount contains only 20 calories and 1.7 grams of easily digestible carbohydrates. Spirulina may be the most nutritious food on the planet.
One tablespoon (7 grams) of spirulina contains a small amount of fat, about 1 gram, including omega-6 and omega-3 fatty acids in a ratio of about 1.5 to 1.0.
The protein quality of spirulina is considered to be very good, compared to eggs. Provides all essential amino acids.
It is often claimed that spirulina contains vitamin B12, but this is not true. It contains pseudovitamin B12, which has not been shown to be effective in humans.
Abstract
Spirulina is a type of blue-green algae that grows in both fresh and salt water. It is probably one of the most nutritious foods on the planet.
Strong antioxidant and anti-inflammatory properties
Oxidative damage may damage your DNA and your cells. This damage can cause chronic inflammation, which contributes to the development of cancer and other diseases.
Spirulina is an excellent source of antioxidants that can protect against oxidative damage. Its main active ingredient is called phycocyanin. These antioxidants also give spirulina its unique blue-green color.
Phycocyanin can fight free radicals and inhibit the production of inflammatory signaling molecules with impressive antioxidant and anti-inflammatory effects.
Abstract
Phycocyanin is the main active compound in spirulina. It has strong antioxidant and anti-inflammatory properties.
May lower “bad” LDL and triglyceride levels
Heart diseases are the leading cause of death in the world. Many risk factors are associated with an increased risk of heart disease.
It turns out that spirulina has a positive effect on many of these factors. For example, it can lower total cholesterol, “bad” LDL cholesterol, and triglycerides, while raising levels of “good” HDL cholesterol.
In a study of 25 people with type 2 diabetes, 2 grams of spirulina per day significantly increased it.
Another study in people with high cholesterol found that 1 gram of spirulina per day lowered triglycerides by 16.3 percent and “bad” LDL by 10.1 percent.
Several other studies have found beneficial effects even at higher doses of 4.5 to 8 grams per day.
Abstract
Research shows that spirulina can lower triglycerides and “bad” LDL cholesterol while raising “good” HDL cholesterol.
Protects “bad” LDL cholesterol from oxidation
Fat structures in your body are prone to oxidative damage. This is known as lipid peroxidation, a major factor in many serious diseases. For example, one of the key steps in the development of heart disease is the oxidation of “bad” LDL cholesterol.
Interestingly, the antioxidants in spirulina are very effective in reducing lipid peroxidation in humans and animals.
In a study of 37 people with type 2 diabetes, 8 grams of spirulina per day significantly reduced markers of oxidative damage. It also increases the level of antioxidant enzymes in the blood.
Abstract
Fatty structures in your body can oxidize, which leads to the development of many diseases. Spirulina’s antioxidants can help prevent this.
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May have anti-cancer properties
Some evidence suggests that spirulina has anti-cancer properties. Animal studies show that it can reduce the incidence of cancer and the size of tumors. The effect of spirulina on oral cancer has been well studied.
One study involved 87 people in India with a rare lesion in the mouth called oral submucosal fibrosis (OSMF).
In those who took 1 gram of spirulina daily for a year, 45% of the lesions disappeared, compared to 7% in the control group.
When they stopped taking spirulina, about half of them got the sores again the following year.
In another study in 40 people with OSMF lesions, 1 gram of spirulina per day led to greater improvement in OSMF symptoms than pentoxifylline.
Abstract
Spirulina may have anti-cancer properties and appears to be particularly effective against a type of precancerous lesions in the mouth called OSMF.
It can lower blood pressure
High blood pressure is a major factor in many serious illnesses, including heart attack, stroke and chronic kidney disease.
Although 1 gram of spirulina is not effective, a daily dose of 4.5 grams lowers blood pressure in normal subjects.
This reduction is thought to be due to increased production of nitric oxide, a signaling molecule that helps blood vessels relax and dilate.
Abstract
High intake of spirulina can lower blood pressure levels, which is a major risk factor for many diseases.
Improve symptoms of allergic rhinitis
Allergic rhinitis is characterized by inflammation of the nasal passages. It is caused by environmental allergens such as pollen, pet dander, or wheat dust.
Spirulina is a popular alternative treatment for allergic rhinitis symptoms, and there is evidence that it may be effective.
In a study of 127 people with allergic rhinitis, 2 grams per day significantly reduced symptoms such as runny nose, sneezing, nasal congestion and itching.
Abstract
Spirulina supplements are very effective against allergic rhinitis by reducing various symptoms.
May be effective against anemia
There are different forms of anemia. The most common is characterized by a decrease in hemoglobin or red blood cells in the blood. Anemia is quite common in the elderly and can lead to prolonged weakness and fatigue.
In a study of 40 elderly people with a history of anemia, taking spirulina increased red blood cell hemoglobin and improved immune function.
Please note that this is just a study. More research is needed before recommendations can be made.
Abstract
One study suggests that spirulina may reduce anemia in the elderly, although more research is needed.
It can increase muscle strength and endurance
Exercise-induced oxidative damage is a major contributor to muscle fatigue.
Some plant foods have antioxidant properties that can help athletes and physically active people reduce this damage.
Spirulina is beneficial because some studies show improved muscle strength and endurance.
In two studies, spirulina increased endurance by significantly increasing people’s time to exhaustion.
Abstract
Spirulina can provide many exercise benefits, including increased endurance and increased muscle strength.
May help control blood sugar
Animal studies have linked spirulina with significant reductions in blood sugar levels. It outperformed popular diabetes drugs including metformin in some cases. There is also some evidence that spirulina may be effective in humans.
In a two-month study of 25 people with type 2 diabetes, 2 grams of spirulina per day produced impressive blood sugar reductions.
HbA1c, a long-term marker of blood sugar, dropped from 9% to 8%, which is significant. Studies estimate that a 1% reduction in this marker can reduce the risk of death from diabetes by 21%.
However, this study was small and brief. More research is needed.
Abstract
Some evidence suggests that spirulina may benefit people with type 2 diabetes by significantly lowering fasting blood sugar levels.
The Bottom Line
Spirulina is a type of cyanobacterium, often called blue-green algae, that is very beneficial.
It can increase blood lipids, prevent oxidation, lower blood pressure and lower blood sugar.
Although more research is needed before serious claims can be made, spirulina may be one of the few superfoods worthy of the title.
If you want to try this supplement, it is widely available in stores and online.