I don’t like using
the term superfood, though it could certainly be applied to Spirulina.
Though not technically an herb (actually a cyanobacteria), it boasts
its fair share of health promoting properties. It is rich in in Chlorophyll,
and like plants, gets its energy from the sun.
What
is it?
Spirulina is a natural
“algae” (cyanbacteria) powder that is incredibly high in protein and nutrients.
When harvested correctly from non-contaminated ponds and bodies of water, it is
one of the most potent nutrient sources available. It is largely made up of
protein and essential amino acids, and I typically recommend it to clients who
decide to remain vegetarian for its high natural iron content. It is often
touted for its high B-12 content, though there is a lot of debate about if this
particular form is a complete and absorbable form of B-12 and I don’t recommend
it completely in place of animal products.
The high concentration of protein
and iron also makes it ideal during pregnancy, after surgery or anytime the
immune system needs a boost. If you are tired or mentally
drained, taking spirulina can make a big difference, quickly. Unlike caffeine,
it is helping your body by providing nutrients etc., not just acting like a
drug to drain your adrenals.
How
to Choose
When choosing Spirulina, make sure
to choose one that is organic, as others can have nitrate compounds as
additives. The best one I’ve found is from Mountain Rose
Herbs and it is also the cheapest organic
Spirulina I’ve seen. It does taste like pond water though, so many people
prefer supplements. I’ve tried Now Spirulina
and found them to be good quality, though they are more expensive than the
plain powder. You can also get Spirulina powder in
a 4-pound canister.
It does taste horrible though! You
can also mix into water and drink straight, though many people have trouble
with this. The phosphorous makes it useful for the tooth re-mineralizing
regimen, and it is best taken with an
Omega-3 source like fermented cod liver
oil. It’s anti-inflammatory properties have been helpful to
some of my clients with joint pain or other types of inflammation.
The Key Features of Spirulina are:
- One 3 g serving supplies the nutritional equivalent of TWO servings of fresh vegetables!
- Rich in antioxidants
- Boosts energy and cellular health
- Ecologicaly grown in USA, in the California desert; pesticide and herbicide free
- More than 60% easy-to-digest all-vegetable protein.
- Rare food source of the essential fatty acid GLA
- High in B-12 and easy-to-absorb iron
A serving size of (3 g) contains:
- Protein 1.7 g (4% DV). Including of Alanine (144 mg), Arginine (141 mg), Aspartic acid (195 mg), Cystine (18 mg), Glutamic Acid (297 mg), Glycine (96 mg), Histidine (30 mg), Isoleucine (102 mg), Leucine (174 mg), Lysine (99 mg), Methionine (39 mg), Phenylalanine (87 mg), Proline (78 mg), Serine (96 mg), Threonine (96 mg),Trytophan (27 mg), Tyrosine (81 mg), Valine (114 mg)
- Carbohydrates 0.5 g
- Fats 0.2 g
- Vitamins including Vitamin A 4000IU (80% DV), Vitamin K (17 mcg), Thiamine B1 (0.03 mg), Riboflavin B2 (0.06 mg), Niacin B3 (0.35 mg), Vitamin B12 2.8 mcg (45% DV)
- Minerals in an easy-to-absorb form including Calcium (7 mg), Iron 1.5 mg (8% DV), Magnesium (7 mg), Zinc (45 mcg), Manganese (50 mcg), Copper (12 mcg), Chromium (<15 mcg),Sodium (15 mg), Potassium (40 mg)
- Phytonutrients including Phycocyanin (420 mg), Polysaccharides (200 mg), Sulfolipids (40 mg), SOD (5000 Units), Chlorophyll (30 mg), Gamma Linolenic Acid (30 mg), Linoleic Acid (27 mg), Mixed carotenoids (8 mg), Lutein (1.5 mg)
Antioxidants
Spirulina is high in antioxidants,
including carotenoids, vitamin E, phenolic acids and selenium. Antioxidants
destroy free radicals that otherwise would wreak havoc within cells as they
scavenge electrons from molecules such as DNA. A diet high in antioxidants can
help protect the body from heart disease, diabetes, cancer and infection,
according to the American Dietetic Association.
Antimicrobial
Activity
According to Drugs.com, spirulina
can destroy a wide range of viruses and bacteria, including herpes simplex,
influenza A, mumps, measles, cytomegalovirus, enterovirus and HIV-1. Spirulina
can also stimulate the immune system to produce macrophages, natural killer
cells and monocytes. All of these cell types can destroy invading pathogens.
Research published in the Indian journal "Vegetos" found that
spirulina destroys fungal pathogens as well, including Aspergillus fumigatus,
Aspergillus niger and Candida albicans. Candida albicans is the organism
responsible for vaginal yeast infections.
Respiratory
Health
Spirulina may provide benefits for
people with respiratory related diseases, such as asthma and allergic rhinitis.
For example, a dose of 1 g of spirulina per day helps improve lung function in
people with mild to moderate bronchial asthma, according to a 2001 study in the
"Journal of Nutraceutical Functional Medical Foods." Another study,
published in 2005 in the "Journal of Medicinal Food" found that
spirulina reduced the levels of cytokines in people with allergic rhinitis, an
indicator of a reduced autoimmune response. The novel protein C-phycocyanin,
which has only been identified in spirulina, may inhibit the release of
histamines, compounds that contribute to allergic response.
Other
Benefits
Because spirulina is high in protein
and other nutrients, it may be effective as a supplement to help underweight
and malnourished individuals increase weight. Spirulina may also help modulate
blood sugar in people with type 2 diabetes, reduce certain types of tumors and
protect against fatty liver, according to Drugs.com. These uses have not yet
been evaluated in human clinical trials, so further study is needed before
definitive conclusions can be made about the effectiveness of spirulina for
these conditions.
Caution
There are two problems that I see it
with taking spirulina. One is that it doesn't always taste so good. Some brands
make some people feel nauseous. This may be because of toxins from contaminant
algae. Secondly, most health food stores don't seem to realise this is a food rather
than a supplement. Their prices are way too exorbitant, especially if you want
to take it in quantity.
Those with PKU should consult with a
doctor before taking, as it does contain that amino acid. Those on any type of
anti-coagulation medicine should consult with a doctor before beginning (or
stopping) taking Spirulina.
References
- University of Maryland Medical Center: Spirulina
- Drugs.com: Spirulina
- "Journal of Nutraceutical Functional Medical Foods": The Effect of Spirulina in the Treatment of Bronchial Asthma
- "Journal of Medicinal Food": Effects of a Spirulina-based dietary supplement on cytokine production from allergic rhinitis patients
- American Dietetic Association: What is an Antioxidant?
- Vegetos: Antifungal Activity of Spirulina platensis (Geitler) against some Human Pathogenic Fungi
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