The World Health Organization predicts that spirulina will become one of the most curative and prophylactic foods in the twenty-first century. This is quite a claim, considering that spirulina is a type of microscopic bacteria known as blue-green algae. Evidence is growing that this unique food has a wide variety of health benefits.
Spirulina has been gaining more attention recently, but it’s actually an ancient food source that naturally grows in warm, alkaline lakes. Ancient Aztecs used to harvest spirulina from Lake Texcoco in Mexico. Today, the Kanembu people living near Lake Chad in Africa still harvest spirulina from the lake as they have for centuries.
Compared to other foods by weight, spirulina is recognized as one of the most nutritious foods on the planet. It’s high in protein and contains all essential amino acids, making it a complete protein. Spirulina is also high in B vitamins, iron, magnesium, potassium and many other vitamins and minerals, as well as antioxidants. Spirulina is easy to digest and the protein and nutrients are easily absorbed.
A standard daily dose of spirulina is around 1 to 3 grams (about a quarter to a half of a teaspoon). As spirulina is considered a food, not a supplement, you can safely eat larger amounts if desired. Spirulina is available commercially as tablets, in a powder or sometimes fresh in frozen packets.
Although, you need to be cautious about the source of your spirulina. Depending on how it is grown, spirulina can become contaminated with other, toxic types of algae. It can also pick up toxins and heavy metals from the water it’s grown in. Make sure you buy spirulina from companies that grow it in controlled environments and test for quality and purity.
1. LOWERS CHOLESTEROL
Spirulina has been shown to lower your “bad” cholesterol levels, such as LDL cholesterol and triglycerides. Whereas, it increases your “good” cholesterol, or HDL cholesterol. One study found that taking only 1 gram of spirulina per day for 12 weeks can lower your triglycerides by 16 percent and LDL by 10 percent, as well as raise your HDL by 3.5 percent.
2. REDUCES INFLAMMATION
Phycocyanin is a type of protein found in blue-green algae, such as spirulina. It’s been found to have many different beneficial properties, including strong anti-inflammatory action. Phycocyanin is shown to reduce edema and inhibit the activity of pro-inflammatory compounds like histamine.
3. PROTECTS BRAIN FUNCTION
Another benefit of phycocyanin is that it has a neuroprotective affect. In a study of cell cultures, it was shown to protect brain cells against damage. This still needs to be tested on people, but the lab results were encouraging.
4. SUPPORTS IMMUNE SYSTEM
A small study suggested that spirulina can enhance your immune function. A group of adults over 50 years old took 3 grams of spirulina daily for 12 weeks. The majority of participants increased their levels of enzymes important for immune function, as well as white blood cell counts during the study. Spirulina has also been shown to increase natural killer cells, which can fight off a variety of illnesses.
5. HAS ANTI-CANCER PROPERTIES
Some evidence suggests spirulina can reduce cancer occurrence and tumor size. In particular, an Indian study looked at people with precancerous mouth lesions. After receiving 1 gram of spirulina per day for a year, 45 percent of the patients had complete regression of their lesions, compared to only 7 percent of the control group. Although, when they stopped taking spirulina, the lesions recurred in almost half of the group.
6. PREVENTS ANEMIA
Anemia is caused by low levels of the protein hemoglobin that carries oxygen in your blood. It’s usually due to iron deficiency, as the body requires iron to make hemoglobin. Spirulina is known to have high levels of iron, and preliminary research suggests it may be able to help increase hemoglobin and counteract anemia.
7. ENHANCES PHYSICAL PERFORMANCE
Taking spirulina has been shown to improve your endurance during exercise as well as boost your metabolism. One study examined people who went for a 2-hour run. Those who had been taking spirulina took longer to fatigue and burned more fat during the run than the control group. They also had higher levels of natural antioxidants in their blood after exercising, which can help speed recovery.
8. HELPS CONTROL BLOOD SUGAR
Spirulina shows promise for lowering blood sugar levels in those with diabetes. In one study, people with type 2 diabetes who took 2 grams of spirulina per day for 2 months significantly lowered their overall blood glucose levels. In addition, animal studies have found that spirulina supplementation can outperform diabetes drugs, such as Metformin.
9. PROMOTES WEIGHT LOSS
A 2017 study gave 64 obese adults 1 gram of spirulina per day for 12 weeks. Otherwise, no changes were made to their usual diet or physical activity level. At the end of the study, the body weight and body mass index (BMI) of each participant had both dropped. Also, they reported a significant decrease in their appetite.
10. COMBATS MALNUTRITION
Many governments and organizations worldwide are promoting the cultivation and use of spirulina to help fight malnutrition. For example, the Indian state of Karnataka, in conjunction with JSW Energy, started a program providing malnourished children with spirulina supplements. After supplementation during 2016 to 2017, there was a 45 percent drop in malnutrition cases among children in the area.
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