About spirulina
Spirulina is a plant that grows in fresh or salt water or, more precisely, a biomass of cyanobacteria, blue-green algae. Biologists have been debating for decades about what spirulina actually is – a plant or a bacterium – placing it somewhere on the border between bacteria and the plant kingdom. Spirulina grows spontaneously in warm lakes in the tropics of America, Asia and Africa and is one of the oldest forms of life on Earth. The name comes from the spiral shape of the cyanobacteria from which it is formed.
The benefits of spirulina have been known for centuries, being used as food by both the Aztecs and some ancient African cultures. Nowadays, specialists have rediscovered and studied the properties of spirulina, so it is often qualified as a “superfood” or “miracle plant”. But what is spirulina actually good for, and what beneficial health substances does it contain?
Properties of spirulina
The properties of spirulina, known for hundreds of years, have been elucidated in the last decades of scientific studies. It contains a powerful combination of essential substances for the human body – especially antioxidants, polysaccharides, minerals (magnesium, iron, calcium, potassium, manganese), vitamins and other nutrients. Some research on spirulina even claims that it surpasses all plant species in the value of its biochemical compounds for our body.
As a result of the very high content of active substances, spirulina is attributed antioxidant and anti-inflammatory properties, as well as the ability to protect the brain and heart, to help in the process of losing weight and against cancer. It is also used as a nutritional supplement.
The benefits of consuming spirulina
Probably the most well-known benefit of spirulina is related to combating malnutrition, this plant being extremely nutritious.
The nutritional properties of spirulina could also have another consequence, that of accelerating weight loss. Recent studies show that including spirulina in the diet can lead to lower BMI (body mass index), appetite and blood lipids. One reason could be that it stops the small intestine from absorbing fat. However, further research is needed to reach a clear conclusion.
Spirulina is very rich in protein and generally in nutrients, but has a low calorie content. This means that by introducing it into the diet, one can lose weight without suffering from a nutritional deficiency. It is often recommended to athletes because most of them suffer from iron deficiencies, and this mineral is present in spirulina.
Another potential benefit of spirulina is the prevention of atherosclerosis and the reduction of cardiovascular disease risk factors by lowering LDL (“bad cholesterol”) levels and increasing HDL (“good cholesterol”) levels. It should be noted that this study on spirulina was not conducted on humans, but on animals, so the results are not completely conclusive.
Animal studies indicate that spirulina may have important benefits for vision due to its high beta-carotene content.
The properties of spirulina in treating allergies were already known as a popular treatment, and recent research has shown that taking spirulina could significantly reduce the symptoms of allergic rhinitis.
Because spirulina is a natural source of tryptophan, an amino acid that stimulates the production of serotonin, researchers suggest that it may help treat mood disorders such as depression and anxiety.
There are studies suggesting that spirulina may also have benefits in treating and preventing cancer and reducing the side effects of chemotherapy, thanks to one of its compounds, fucoxanthin.
And in terms of diabetes, potential benefits of spirulina are being discussed – it could help lower blood sugar and improve glucose control.
The use of spirulina
Spirulina can be consumed in the form of tablets, tablets or powder that is mixed into drinks or even sprinkled on food (salads or soups). It is important not to mix it with warm or hot drinks, because they can diminish the properties of spirulina.
Because it has a bitter taste, spirulina is often used in combination with yogurts, natural juices, smoothies, purees or soups. It is recommended that it be added after preparation, at the time of serving.
Used in combination with mouthwash, spirulina can help with oral health by reducing tartar and the risk of gingivitis.
For those who do not have problems with the taste of spirulina, it can be consumed in the morning with water. It is recommended not to drink coffee, soft drinks or alcohol in the next interval, as they can reduce the properties of spirulina.
There are a number of cosmetic benefits of spirulina, from delaying the aging of the skin, to its regenerating effect and action against skin allergies. As a result, spirulina powder can be added to cosmetic preparations or masks containing it can be made. So that spirulina does not lose its properties, it must be dissolved in water and not in alcohol or oils.
What contraindications does spirulina have?
Although it has so many benefits, it is important to state that there are also a number of contraindications of spirulina. They are the consequence of its extremely rich nutrient content.
There is a risk that spirulina can be contaminated with heavy metals or bacteria if its harvesting has not been well controlled, in which case it can affect the liver.
Children, pregnant and lactating women should consult a doctor before consuming spirulina. However, there is no conclusive data on the contraindications of spirulina during breastfeeding. Also, although it is assumed that spirulina has no side effects in pregnancy, it is recommended to consult a doctor.
No side effects of combining spirulina with medication have been documented, but it is assumed that it may interfere with immunosuppressants.
Other contraindications of spirulina relate to people suffering from diabetes, autoimmune diseases, vitamin B12 deficiency or blood clotting problems. They should consult a doctor regarding the use of spirulina.
Several side effects of spirulina have been documented, including dizziness, insomnia, and headaches.
Bibliography:
- WebMD Editorial Contributors. “Spirulina: Are There Health Benefits?” WebMD, WebMD, 7 Oct. 2020, www.webmd.com
- Burgess, Lana. “What Are the Benefits of Spirulina?” Medicalnewstoday.com, Medical News Today, 6 Apr. 2022, www.medicalnewstoday.com
- SATOMI, YOSHIKO. “Antitumor and Cancer-Preventative Function of Fucoxanthin: A Marine Carotenoid.” Anticancer Research, vol. 37, no. 4, Apr. 2017, pp. 1557–1562, https://ar.iiarjournals.org
- DiNicolantonio, James J, et al. “Effects of Spirulina on Weight Loss and Blood Lipids: A Review.” Open Heart, vol. 7, no. 1, Mar. 2020, p. e001003, www.ncbi.nlm.nih.gov
- CHEONG, Sun Hee, et al. “Spirulina Prevents Atherosclerosis by Reducing Hypercholesterolemia in Rabbits Fed a High-Cholesterol Diet.” Journal of Nutritional Science and Vitaminology, vol. 56, no. 1, 2010, pp. 34–40, https://pubmed.ncbi.nlm.nih.gov
- Okamoto, Tomohiro, et al. “Dietary Spirulina Supplementation Protects Visual Function from Photostress by Suppressing Retinal Neurodegeneration in Mice.” Translational Vision Science & Technology, vol. 8, no. 6, 20 Nov. 2019, p. 20, www.ncbi.nlm.nih.gov
- Cingi, Cemal, et al. “The Effects of Spirulina on Allergic Rhinitis.” European Archives of Oto-Rhino-Laryngology, vol. 265, no. 10, 15 Mar. 2008, pp. 101-1 1219–1223, https://pubmed.ncbi.nlm.nih.gov
