You might’ve seen what most people call the “unicorn drink” or heard of this mysterious dark green powder that people use to create unique desserts. What you probably didn’t know is that dark green powder is actually spirulina, a blue-green algae.
Over the years, organic spirulina is dubbed as the “miracle of the sea” and has taken the internet by storm because of its numerous uses, health claims, and other helpful properties. A 1-tablespoon or 7-gram serving of dried spirulina has been found to have only 20 calories, and a ton of vitamins and minerals, including 8 milligrams (mg) of calcium, 2 mg of iron, and 14 mg of magnesium. [1]
Because of these benefits, the miracle of the sea has been under the spotlight of nutrition and health enthusiasts for a while now.
What is Organic Spirulina?
Spirulina, a type of blue-green microalgae and a superfood, packs a punch because of its high nutritional content. [1] It is usually taken as a supplement and is commonly used to make the trendy green lattes you often see online. [2]
Spirulina has made its mark centuries ago thanks to its nutritive properties and health benefits. Endemic to places with subtropical climates, spirulina (also called pond scum) naturally grows in oceans and salty lakes. It has also been considered as a plant once as it is rich in plant pigments and because of its photosynthetic abilities. [3]
According to Dr. Edward Group of Global Healing Center, there are three popular species of algae (among thousands!): spirulina, AFA, and chlorella. Dr. Group stated that these three have very high nutrient and vitamin content, including calcium, zinc, and potassium. [2]
7 Benefits of Organic Spirulina
Spirulina is unlike other trendy food that you find on your Instagram feed. Just like other superfoods, spirulina has a variety of different vitamins, minerals, and antioxidants.
Here are just some of the helpful benefits that spirulina can help you with to stay in shape and well-nourished:
- It Is Full Of Nutrients
Spirulina, like other superfoods, is chock full of vitamins and minerals. It has vitamins B1, B2, and B3. It is also known for its mineral content, which includes iron, magnesium, and potassium. [2] Not only that, spirulina also contains calcium, vitamin C, and phosphorus. [1] Spirulina is so nutrient-dense for such a small serving, making it a superfood worthy of adding to you diet. [2]
- It Helps In Weight Loss And Weight Management
Because of its low-calorie content, spirulina is known as a helpful supplement to losing and managing weight. It can help individuals lose weight without having to deprive themselves of the nutrition they need. Spirulina also has l-phenylalanine, an amino acid which helps suppress one’s appetite. [2] It can help individuals lose weight without depriving themselves of the nutrition they need.
A study conducted in 2016 showed that within a span of three months, people who were overweight and regularly consumed spirulina had improved their body mass index (BMI). [1]
Moreover, spirulina boosts a person’s metabolism. This is linked to higher energy levels and an increased calorie burn which helps weight loss. In 2014, a study found that people who were given 6 g of spirulina every day lost weight and experienced better metabolic processes. [1]
- It Helps Reduce Blood Pressure
Because of its antioxidant properties, it was also found that spirulina increases blood flow, which in turn, aids in the reduction of high blood pressure. This superfood is known to help increase the body’s nitric oxide production which assists in widening the blood vessels, making blood flow easier. [2]
It has also been found in 2016 that individuals who were overweight and hypertensive experienced reduced blood pressure after consuming spirulina regularly for three months. [1]
Additionally, organic spirulina is said to help in reducing cholesterol levels. In a 2016 study, it was found that spirulina helped reduce total cholesterol and lower low-density lipoprotein (LDL) or bad cholesterol, while increasing high-density lipoprotein or good cholesterol. [1]
Another study conducted in 2013 showed similar results, where individuals who consumed 1 gram of spirulina a day for three months experienced reduced cholesterol levels. [1]
- It Boosts The Immune System
Because of the phycocyanin content of this blue-green algae, it can fight bodily damage that occurs in the cells. A small dose of spirulina can add extra protection for your immune cells, making you breathe a little better when you feel like a cold’s coming to pay you a visit. [2]
- It May Help Improve Mental Health
A study conducted in 2018 has found that spirulina can potentially treat mood disorders. This is because this powerful substance is said to contain tryptophan, an amino acid which induces the production of serotonin[4], a chemical belonging to the group of one of the happy hormones. [1] This chemical aids in mood regulation, which makes it an important player in mental health processes[4].
Mental health conditions, including depression and anxiety, are often linked to a reduced level of serotonin. Because of spirulina’s tryptophan content, it can be used by people with mental health conditions to maintain good serotonin levels and maintain mental well-being.
- It Helps Fight Allergies And Symptoms
According to a study conducted in 2009, spirulina is said to help in the treatment of allergic rhinitis (also known as nasal allergies). Prior to this, another study with the same premise proved spirulina to be effective. It was found that individuals with allergic rhinitis who consumed spirulina experienced improvement in the symptoms of nasal allergies, including sneezing and itching. [5]
It has also been found that a dose of 2 grams a day will help keep individuals from getting a runny nose.[2]
- It Helps In Managing Diabetes
A 2018 study suggests that individuals with type 1 and 2 diabetes can be helped by spirulina. It was found that high fasting blood sugar levels, which is a common diabetes problem, were lowered through the supplementation of spirulina. [1]
It has also been found that spirulina may help in treating Type 1 Diabetes because of its antioxidant effects. [1]
Best ways to incorporate Spirulina into your diet
Aside from its vibrant color which you can use to make your own “unicorn drink” or blue-green latte, spirulina offers other methods so that individuals can safely incorporate the superfood in their diet.
Now, you might be asking: “How do I consume spirulina?”. After all, algae is probably one of the least things you could think of eating.
Here are two accessible and easy ways to incorporate spirulina in your diet:
As a powder
This is probably the most common way to consume this superfood. Spirulina is often sold as powder, which you can add to smoothies (for that beautiful green color), to different food items, including energy bars and juices. You can also use spirulina powder to garnish soups and salads. [1]
If you want to try a cold, healthy beverage that you can whip in a matter of minutes, then you might want to try making a smoothie for the boost you didn’t know you needed.
This is a smoothie recipe from Detoxinista that you can try once you get your hands on the mighty spirulina powder[6]:
“INGREDIENTS:
- 1 cup water
- 1/2 cucumber , peeled (to avoid bitterness)
- 1 frozen banana
- 1 cup mixed berries (frozen)
- 1 to 2 teaspoons spirulina powder (you can use up to 1 tablespoon)
- 1 Medjool date , pitted
- 1 large handful baby spinach
DIRECTIONS:
- Combine all of the ingredients in a blender and blend until very smooth. Serve chilled right away.
- Note: If you don’t have a powerful blender, I recommend blending the water, spinach, cucumber, and date together first. Once they are broken down, add in the frozen fruit and spirulina and blend again.”
As capsules
Another common way to consume organic spirulina is through its capsule form. It is usually taken as a dietary supplement and is often sold in health food stores and drug stores. Before you purchase a bottle of spirulina capsules, consult your doctor to confirm any seafood allergies or possible interference with maintenance medicines (if any).
Possible Risks and Side Effects
Like we’ve always recommended before regularly consuming an herb or superfood, it is best to consult a healthcare specialist if you’re planning to include organic spirulina in your diet.
Although the U.S. Department of Agriculture (USDA) does not regulate spirulina, it’s been said that individuals have grown a tolerance for the superfood, making reports of its side effects close to none. [1] However, some studies have shown that the consumption of spirulina may cause adverse effects such as headaches and muscle pain. It is also advised that people who suffer from seafood allergies should avoid consuming spirulina, as it comes from the sea. [5]
Nursing or pregnant women are also advised to avoid spirulina, as well as individuals who have autoimmune disorders, gout, and kidney stones. The possibility of acquiring spirulina that were grown in bodies of water that contain heavy metals and toxins are not out of the picture. Thus, extra precaution is advised, and make sure you’re getting spirulina from a reputable source. [5]
Summary/Conclusion
Who would’ve thought that a blue-green algae could offer so many health benefits? Organic spirulina has proven that nature’s miracles come from the most unexpected places.
Spirulina, if taken in moderation and bought from trusted distributors, can provide you with nutrients you wouldn’t expect from algae. From diabetes management to improving one’s mental health, spirulina is a versatile addition to a healthy and balanced diet.
If you want that healthy green hue incorporated in your diet or just something to eat or drink that’s wonderful to look at, you will want to get your daily dose of spirulina. Just remember that it’s always best to consult a doctor first and take everything in moderation!
References
[1] Burgess, L. (2018). Spirulina: 11 health benefits and nutrition. Medicalnewstoday.com. Retrieved 22 June 2020, from https://www.medicalnewstoday.com/articles/324027.
[2] Laurence, E. (2018). 9 spirulina benefits that are more than just the hype. Well and Good. Retrieved 22 June 2020, from https://www.wellandgood.com/good-food/benefits-of-spirulina-buying-tips/.
[3] Cox, L. (2018). Spirulina: Nutrition Facts & Health Benefits. livescience.com. Retrieved 22 June 2020, from https://www.livescience.com/48853-spirulina-supplement-facts.html.
[4] Raypole, C. (2019). Happy Hormones: What They Are and How to Boost Them. Healthline. Retrieved 22 June 2020, from https://www.healthline.com/health/happy-hormone.
[5] Wong, C. (2019). The Blue-Green Algae Spirulina May Have Many Health Benefits. Very Well Health. Retrieved 22 June 2020, from https://www.verywellhealth.com/the-benefits-of-spirulina-89079.
[6] Detoxinista.com. (2020). Retrieved 22 June 2020, from https://detoxinista.com/spirulina-smoothie/.
