There are several types of spirulina, with Spirulina platensis and Spirulina maxima being the most commonly consumed types. According to the USDA , a tablespoon 7 grams of dried spirulina has 20 calories, 0.
A tablespoon of spirulina also contains:. Spirulina plants are also well-known for being rich in beneficial bioactive compounds , particularly antioxidants.
According to a February study in the Journal of Nutrition Research , there can be a substantial amount of nutritional variability between spirulina plants. For example, a tablespoon of spirulina could contain as much as 5 grams of protein or as little as 3.
The majority of spirulina plant products are also extremely rich in certain nutrients, like vitamin A, though this also varies substantially between products.
This means that as little as 4 grams of spirulina plant per day might be suitable instead of a whole tablespoon. In general, it is not recommended for people to regularly consume more than 15 grams per day. You may need to restrict your spirulina consumption, depending on the nutritional content of the product you've chosen.
Spirulina consumption is typically encouraged given how nutrient-rich it is. The Journal of Nutrition Research study reported that protein is one of the primary beneficial nutrients in spirulina. While your average piece of chicken is about 24 percent protein and your average fish is about 22 percent protein, spirulina powder is 65 to 70 percent protein. This is also more than dried egg 47 percent protein , powdered milk 37 percent protein and peanuts 26 percent protein.
This means that spirulina can be a valuable protein source for people who consume plant-based diets. On a similar note, spirulina is also rich in vitamin B This nutrient is typically found in animal-based products like eggs, dairy, shellfish and meat. Spirulina does not contain much fiber, so it is essential to include other gut-healthful, high-fiber foods in the diet. Spirulina shows promise as a way to manage the symptoms of diabetes.
But more research is needed before doctors can recommend it. High fasting blood sugar is a common problem in people with diabetes type 1 and 2.
This suggests that spirulina supplements may help people control diabetes. These results suggest that spirulina shows promise as a food to support type 2 diabetes management. A animal study supports the idea that spirulina may help manage diabetes. In this study, the researchers gave mice with type 1 diabetes spirulina extract orally. As a result, the mice showed:. The researchers note that the antioxidant effect of spirulina may be helpful in treating type 1 diabetes.
Taking spirulina extract may help to lower cholesterol levels. A systematic review and meta-analysis suggests that taking spirulina supplements may have a positive impact on blood lipids, which are fats in the blood. A study also supports this health claim. High blood pressure and cholesterol levels are both linked to heart disease. As spirulina may reduce both of these risk factors, is it possible that it could help prevent heart disease? A review suggests that these blue-green algae may play a role in preventing heart disease.
This might be due to their cholesterol-lowering, anti-inflammatory, and antioxidative effects. A higher metabolic rate may make a person feel as if they have more energy. It may also increase the number of calories they burn each day, which may aid weight loss.
In a small-scale study , people who took 6 g of spirulina a day experienced beneficial metabolic effects, alongside weight loss and better health-related quality of life. The people in this study had non-alcoholic fatty liver disease, and so more research is needed to see if spirulina may boost metabolism in others without this condition. When a person has allergies to pollen, dust, or pets, the inside of their nose may swell.
This reaction is called allergic rhinitis. Side effects and potential dangers of spirulina increase when products are contaminated. Contaminated spirulina can cause liver damage, stomach pain, nausea, vomiting, weakness, thirst, rapid heartbeat, shock and even death. Pregnant and breastfeeding women should be especially cautious. There isn't sufficient evidence showing that uncontaminated spirulina is safe to use when pregnant or breastfeeding.
Harmful toxins in contaminated products may be transferred to an infant in the womb or through breast milk. National Library of Medicine urges pregnant and breastfeeding women to avoid using any spirulina product. Additionally, although spirulina is high in iron, it may decrease the body's ability to absorb iron from other foods.
If you have or are at risk of an iron deficiency, talk to your doctor about how to safely take spirulina. To prevent the potential danger of spirulina, it is important to choose supplements that have been tested for contaminants.
However, those are few and far between. Spirulina is a dietary supplement and therefore is not regulated by the Food and Drug Administration. The FDA does not review products for safety or effectiveness before they go to market.
By law, supplement manufacturers are required to ensure the safety of their products, which includes ensuring that they are free from contaminants. However, according to Harvard Health Publishing, the lack of FDA regulation means that there is no guarantee that the product you choose will be contaminant-free, even if the label makes that claim. Some supplement manufacturers seek third-party testing to ensure their products are free of particular contaminants. Three U. Pharmacopeial Convention.
Products that have been certified by one of these organizations will carry the organization's seal on the label. Lastly, evaluate whether or not spirulina will really benefit you.
After reviewing all the research and getting your healthcare provider's opinion, is it worth the financial investment? Spirulina supplements can be exorbitant. In many cases, you will gain more benefit from investing that money in your diet — making sure to eat fresh, whole foods, organic fruits and vegetables and grass-fed hormone-free meats and dairy.
A healthy diet and regular exercise are proven methods for building a strong immune system, preventing disease and improving existing health conditions. In addition, the same amount holds only 20 calories and 1. Summary Spirulina is a type of blue-green algae that grows in both salt and fresh water. It may be one of the most nutrient-dense foods on earth. Powerful Antioxidant and Anti-Inflammatory Properties.
Oxidative damage can harm your DNA and cells. Spirulina is a fantastic source of antioxidants, which can protect against oxidative damage. Summary Phycocyanin is the main active compound in spirulina. It has powerful antioxidant and anti-inflammatory properties. Many risk factors are linked to an increased risk of heart disease. Fatty structures in your body are susceptible to oxidative damage.
Summary Fatty structures in your body can become oxidized, driving the progression of many diseases. The antioxidants in spirulina can help prevent this. May Have Anti-Cancer Properties. Summary Spirulina may have anti-cancer properties and appears especially effective against a type of precancerous lesion of the mouth called OSMF.
May Reduce Blood Pressure. Summary A higher dose of spirulina may lead to lower blood pressure levels, a major risk factor for many diseases. Improves Symptoms of Allergic Rhinitis. Allergic rhinitis is characterized by inflammation in your nasal passageways.
It is triggered by environmental allergens, such as pollen, animal hair or even wheat dust. Summary Spirulina supplements are very effective against allergic rhinitis, reducing various symptoms. May Be Effective Against Anemia. There are many different forms of anemia.
Summary One study suggests that spirulina can reduce anemia in older adults, though more research is needed.
May Improve Muscle Strength and Endurance. Exercise-induced oxidative damage is a major contributor to muscle fatigue. Spirulina appears beneficial, as some studies pointed to improved muscle strength and endurance.
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