Spirulina, also known as Anthrospira Platensis, has been consumed for centuries as a source of protein and vitamins. It was initially found in Africa and Mexico.
Spirulina is one of the most popular supplements in the world. They are rich in protein and multiple vitamins like B1, B2, and B3. Also, it is a superfood containing minerals like iron, potassium, magnesium, and antioxidants like phycocyanin. Spirulina is beneficial for everyone, and it is quite popular among vegetarians and athletes. It boosts the immune system, improves cardiac health, and detoxifies the body.
What is Spirulina?
Spirulina has been part of the human diet since at least the 16th century when French researchers documented the consumption of sun-dried spirulina (called "Dihe") by the native African population in the modern-day Republic of Chad.
Naturally, it is a blue-green algae that only grows on minerals-rich, alkaline water of the warm regions like America, Mexico, Asia, and Central Africa. Since people consume spirulina for high protein intake. Now, spirulina has become a popular superfood due to its high nutritional value and potential health benefits. Moreover, there are three major types of spirulina that have been discovered, yet:
- Spirulina platensis (Arthrospira platensis)
- Spirulina maxima (Arthrospira maxima)
- Spirulina fusiformis (Arthrospira fusiformis)
Now, Spirulina is available in powder, tablets, and capsules. Further, this powder can be added to smoothies, juice, and freshwater. In addition, tablets of spirulina powder are also available and convenient to consume in daily life.
Nutritional Profile of Spirulina
Spirulina is full of nutrients and a healthy addition to your diet. To be precise about spirulina nutrition facts, one tablespoon (7 grams) of dried spirulina contains:
- 20 calories
- 4 grams of spirulina protein
- 1.5 grams of carbohydrates
- 0.5 grams of fat
- 2 milligrams of iron
- 95 milligrams of potassium
Spirulina Vitamins and Minerals
When it comes to vitamins and mineral content, spirulina no doubt stands out from all of the options. Spirulina organic is rich in antioxidants, vitamins, and minerals. Spirulina is an excellent source of vitamins including thiamine (B1), riboflavin (B2), niacin (B3), and pantothenic acid (B5). Also, the spirulina vitamin profile contains vitamins A, E, and K.
Moreover, It contains the vital antioxidant phycocyanin which not only gives it a blue-green color but also gives anti-inflammatory, neuroprotective, and antioxidant properties. Moreover, minerals like magnesium in spirulina support the nervous system, metabolism, vision, and immune systems.
Organic Spirulina
If you are a person who always prefers to use organic products, this organic spirulina is the best option for you. It is grown without any synthetic pesticides, herbicides, or fertilizers. It provides us with all the same benefits that normal spirulina has, like minerals, vitamins, and many more.
General Health Benefits of Spirulina Protein
Boosting Immune System
- Spirulina helps increase your immune system by increasing white blood cells and antibodies, which fight with injections.
- Adding spirulina to your diet strengthens your body and keeps you healthy.
Anti-inflammatory Properties
- Spirulina has strong anti-inflammatory properties and contains antioxidants like phycocyanin and gamma-linolenic acid, which help to reduce inflammation.
- It can also help with conditions like arthritis, relieve pain, and improve joint health.
Antioxidant Properties of Spirulina
Spirulina is a powerful antioxidant due to its content of carotenoids, chlorophyll, and a unique pigment called phycocyanin
- Spirulina has a lot of antioxidants that protect your body from serious harm.
- These antioxidants induce neutralization of free radicals and may provide anti-inflammatory benefits
- It contains beta-carotene, vitamin E, and phycocyanin, which help keep it safe from harmful molecules.
Benefits of Spirulina for Women
Spirulina is a super multi-vitamin and mineral food that supports women's health in a number of ways, which are here:
Hormonal Balance
Spirulina contains GLA( gamma-linolenic acid), which helps to balance hormones. It reduces PMS symptoms and improves hormonal health. In short, it makes it easier for women to control their mood swings and menstrual cycle.
Skin Health
Spirulina has vitamin E, which protects your skin, reduces wrinkles and fine lines, and keeps your skin hydrated and healthy. It would be a good addition to your skincare routine.
Benefits of Spirulina Pregnancy
Spirulina has many minerals and vitamins, which you can add to your diet after consulting your healthcare doctor.
- If you use spirulina during pregnancy, it helps you maintain your health and diet.
- Spirulina is a natural source of iron, which is essential for preventing anemia and fatigue during pregnancy.
- It contributes to healthy pregnancy by preventing chronic diseases.
- Spirulina can help you fulfill your higher nutrient needs during pregnancy.
- Spirulina protein is more healthy meat that supports the baby's growth and benefits the mother’s health with vitamins and minerals.
- Spirulina is a natural source of folic acid (vitamin B9), which is crucial for the formation of maternal tissue and the development of the embryo's nervous system.
While spirulina appears to offer several benefits during pregnancy, it's essential to consult with a healthcare provider before adding super spirulina into your diet.
Benefits of Spirulina for Men
There are a huge number of spirulina benefits for men. Some of the most popular ones are:
Muscle Growth and Recovery
- Spirulina helps muscle growth, reduces muscle pain, and speeds up recovery.
- It has vitamins and minerals like magnesium and potassium that support muscle function.
- Spirulina benefits men by supporting their muscle strength and improving fitness.
- Spirulina can improve skin and hair health, contributing to a healthier appearance.
Energy and Endurance
- Spirulina has iron and vitamin B12, which boosts red blood cells and improves oxygen flow.
- It helps to repair muscles and increase energy and endurance levels in men.
Athletic Performance
- Spirulina has been linked to enhanced athletic performance, making it a potential supplement for active men.
- Spirulina may support heart health by improving cholesterol levels and reducing the risk of chronic diseases.
Benefits of Spirulina for Skin
Spirulina, a blue-green microalgae, shows promise as a natural treatment for acne due to its anti-inflammatory and antibacterial properties. As skin ages, collagen production reduces, which makes skin less elastic. This leads to wrinkles, sensitivity, and dryness on the skin. Spirulina can boost collagen production when applied to the skin. Additionally, it reduces wrinkles, induces the production of healthy enzymes, and makes the skin more youthful and radiant.
Reducing Acne and Inflammation
Blue Spirulina contains compounds like phycocyanin that have potent anti-inflammatory effects. In addition, studies suggest that taking spirulina supplements can help reduce inflammation in the body.
Other Blue Spirulina Benefits for Skin
- Spirulina is full of vitamins A, B-12, E, calcium, iron, and phosphorus, which give healthy and glowing skin.
- It helps to reduce dark circles and dry eyes by detoxifying and reducing shadows and dryness.
- Spirulina contains 70% protein, which strengthens the nails and cures nail problems if you use it regularly for 4 weeks.
- It can also be used as a facial mask for soft and smooth skin.
Fresh Spirulina Benefits for Hair
Promoting Hair Growth
- Spirulina helps hair grow with its rich protein, vitamins, and fatty acids content.
- The antioxidants in natural spirulina create a healthy scalp by fighting free radicals.
- It reduces oxidative stress, which can activate hair follicles.
Strengthening Hair
- Spirulina’s moisturizing properties keep hair hydrated and reduce frizziness.
- It strengthens hair by providing nutrients that prevent breakage.
- It improves overall hair texture and enhances hair shine.
- Spirulina vitamins and minerals keep hair strong and resilient.
Blue Spirulina vs Green Spirulina
Blue spirulina comes from the pigment phycocyanin, extracted from spirulina, and isn't found naturally. Its bright blue color is used as a natural food coloring in smoothies, and it has antioxidant and anti-inflammatory benefits.
Green Spirulina, known as Arthrospira platensis, is a type of cyanobacteria found in freshwater. Its green color comes from chlorophyll. Also, it is rich in vitamins like B12, B3, iron, and all nine essential amino acids.
Differences in Nutritional Content of Blue Green Spirulina
Green Spirulina
- 20 cal and 4 g of protein per tablespoon.
- Vitamins like B1, B2, B2, and B12
- Minerals include calcium, magnesium and potassium.
- Supports detoxification and immune function.
Blue Spirulina
- 15 cal and 3 g of protein per tablespoon
- It has phycocyanin and iron.
- Offer antioxidants and anti-inflammatory benefits.
Blue Spirulina Benefits
- Reduces free radical and lipid damage, lowering the risk of heart disease and cancer.
- Lower blood pressure by increasing nitric acid.
- Helps to reduce blood sugar levels.
- Contains tryptophan, which helps to improve mental health.
Popular Forms of Spirulina
Spirulina Powder
Spirulina powder is full of iron, protein, calcium, and magnesium. It is commonly used in smoothies, juices, and snacks, which makes it ideal for vegans and vegetarians.
Spirulina Pills
Spirulina pills are an easy way to get the high protein, vitamins, and minerals in the powder, perfect for those who want a quick superfood supplement.
Organic Spirulina
Organic Spirulina is grown without pesticides or synthetic additives, keeping the same nutrients and quality. It makes it a top choice for health-conscious people.
Blue Algae
Blue algae is known for its bright color, antioxidants, and ability to reduce inflammation and support the immune system, making it a good option for foods and drinks.
How to Use Spirulina In Food?
Spirulina Taste
Spirulina has a strong flavor like seaweed, but adding citrus fruits, berries, or herbs can improve its taste, and even a small amount can give food or drinks a deep blue-green color.
Spirulina Recipes
- Add spirulina to smoothies with fruits, veggies, and yogurt to hide its taste.
- Blend spirulina with olive oil, lemon juice, garlic, and herbs to boost your salad, like hummus.
- Stir spirulina powder into pureed soups, sauces, or gravy at the end of cooking to keep its nutrients.
Blue Spirulina Smoothie
Make a blue spirulina smoothie by blending one banana, half a cup of frozen pineapple and mango, one tablespoon of blue spirulina powder, and one cup of coconut water with almonds. Blend until smooth and creamy and then pour it into a glass and enjoy.
Spirulina and Chlorella
Chlorella is a nutrient-dense green freshwater algae rich in omega-3 fatty acids, B12, iron, and vitamins A and D. It's acids in detoxification by binding to heavy metals and other toxins, helping to remove them from the body.
Combined Benefits
- Spirulina and chlorella are nutrient-dense algae containing high-quality protein, vitamins (A, B, C, and E), minerals, and omega-3 fatty acids.
- Chlorella binds to heavy metals and toxins, aiding their removal from the body, while spirulina supports detoxification and boosts liver function.
- Both algae boost the immune system by increasing the production of antibodies and immune cells.
- The fiber supports healthy digestion and promotes regular bowel movements.
- High in antioxidants and fatty acids, regular consumption of spirulina and chlorella can lower cholesterol, reduce blood pressure, and improve heart health.
How to Use Spirulina and Chlorella Together
- Start with small doses to see how your body reacts, gradually increasing to 1-3 grams of Spirulina and 3-5 grams of chlorella daily.
- Take spirulina and chlorella together in the morning or before meals to maximize detoxification and energy levels.
- Available in tablets, powders, and pills. They can be added to smoothies, juiced, or taken with water.
- Combining spirulina and chlorella enhances the health benefits