Thursday 22 March 2018
10 Health Benefits of Spirulina
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.
Or better yet, try growing your own spirulina to start taking advantage of its amazing health benefits.
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.
Six unusual signs that you may have heart disease
The heart, so integral to life, sits in its protective cage in the chest, going about its work without any external sign to the owner. In the West, where one in four people die of cardiovascular disease, the importance of keeping the heart in good working order is hard to overstate. Sadly, the first sign many people have that their heart isn't in good working order is when they have a heart attack.
Although you can't see your heart beating in your chest – not without specialist imaging technology, at least – there are visible, external signs that can indicate if something is wrong with your heart, before you suffer from a life-changing – or ending – "cardiovascular event".
1. Creased earlobes
One such external indicator is diagonal creases on the earlobes – known as Frank's sign, named after Sanders Frank, an American doctor who first described the sign. Studies have shown that there is an association with the visible external crease on the earlobe and increased risk of atherosclerosis, a disease where plaque builds up inside your arteries.
Over 40 studies have demonstrated an association between this feature of the ear and an increased risk of atherosclerosis. It is not clear what the cause of the association is, but some have postulated that it is to do with a shared embryological origin. Most recently, it has been seen that these creases are also implicated in cerebrovascular disease – disease of the blood vessels in the brain.
2. Fatty bumps
Another external indicator of heart issues is yellow, fatty bumps – known clinically as "xanthomas" – that can appear on the elbows, knees, buttocks or eyelids. The bumps themselves are harmless, but they can be a sign of bigger problems.
Xanthomas are most commonly seen in people with a genetic disease called familial hypercholesterolemia. People with this condition have exceptionally high levels of low-density lipoprotein cholesterol – so-called "bad cholesterol". The levels of this cholesterol are so high they become deposited in the skin. Unfortunately, these fatty deposits are also laid down in arteries that supply the heart.
The mechanism that causes these fatty deposits in tissues is understood and it holds an iconic place in medicine as it led to the development of one of the blockbuster group of drugs that reduce cholesterol: statins.
3. Clubbed fingernails
A phenomenon known as digital clubbing may also be a sign that all is not well with your heart. This is where the fingernails change shape, becoming thicker and wider, due to more tissue being produced. The change is usually painless and happens on both hands.
The reason this change indicates heart issues is because oxygenated blood is not reaching the fingers properly and so the cells produce a "factor" that promotes growth to try and rectify the issue.
Clubbing of the fingers is the oldest known medical symptom. It was first described by Hippocrates in the fifth-century BC. This is why clubbed fingers are sometimes known as Hippocratic fingers.
4. Halo around the iris
Fat deposits may also be seen in the eye, as a grey ring around the outside of the iris, the coloured part of the eye. This so-called "arcus senilis", starts at the top and bottom of the iris before progressing to form a complete ring. It doesn't interfere with vision.
About 45% of people over the age of 40 have this fatty halo around their iris, rising to about 70% of people over the age of 60. The presence of this fatty ring has been shown to be associated with some of the risk factors for coronary heart disease.
5. Rotten gums and loose teeth
The state of your oral health can also be a good predictor of the state of your cardiovascular health. The mouth is full of bacteria, both good and bad. The "bad" bacteria can enter the bloodstream from the mouth and cause inflammation in the blood vessels, which can lead to cardiovascular disease.
Studies have shown that tooth loss and inflammed gums (periodontitis) are markers of heart disease.
6. Blue lips
Another health indicator from the mouth is the colour of your lips. The lips are usually red, but they can take on a bluish colour (cyanosis) in people with heart problems, due to the failure of the cardiovascular system to deliver oxygenated blood to tissues.
Of course, people also get blue lips if they are extremely cold or have been at a high altitude. In this case, blue lips are probably just due to a temporary lack of oxygen and will resolve quite quickly.
In fact, the other five symptoms – mentioned above – can also have a benign cause. But if you are worried or in doubt, you should contact your GP or other healthcare professional for an expert opinion.
Why You Should Eat Broccoli Every Single Day
You already know that broccoli belongs in a healthful, plant-based diet, but this cruciferous vegetable can provide an even bigger wellness boost if you prepare it a certain way (steamed beats boiled — big time). Get the deets on all of the nutritious benefits of broccoli below, plus info on the best cooking methods you’ll want to turn to again and again for a healthy weeknight dinner.
Nutrition Stats
Serving Size: 1 cup flowerets
- 20 calories
- 3.6 g carbohydrates (1% DV)
- 2.1 g protein (4% DV)
- 2130 IU vitamin A (43% DV)
- .113 mg vitamin B6 (6% DV)
- 66.2 mg vitamin C (110% DV)
- 34 mg calcium (3%)
- .62 mg iron (3% DV)
- 17.75 mg magnesium (4% DV)
- 46.86 mg phosphorus (5% DV)
- 23.75 mg potassium (5% DV)
Health Benefits of Broccoli
Vegetables like broccoli belonging to the plant genus Brassica contain tons of health-promoting compounds and potentially powerful phytochemicals. These nutrients contribute toward:
- Protection against cell damage: Broccoli contains glucosinolates and vitamin C, which have been shown to fight against oxidative stress.
- Improved blood sugar: Broccoli contains sulforaphane, which may inhibit glucose production and improve glucose.
- Reduced risk of cancer: Diets rich in cruciferous vegetable intake, including broccoli, may reduce cancer risk in many tissues including lung, bladder, and prostate.
Now that you know the basics, get the low-down on the best way to prepare and cook broccoli to get the most antioxidants and vitamins:
Are broccoli florets better than stalks?
Besides being fibrous and flavorful, the tops of broccoli may contain more nutrients than the stalks. A study showed that broccoli seeds and florets had the highest proportion of bioactive compounds compared to broccoli stalks. Also, florets provide two to three times more healthful glucosinolates and about twice as many polyphenols compared to the stems. That said, tossing the stalk means getting rid of about half of the total broccoli head, so you might as well chop it up and add it to any stir-fry or riced-veggie dish!
Can you eat raw broccoli? How should I prepare it?
Raw or steamed may be your best best. Boiled broccoli retains only 40% of the phenolic content of the raw vegetable. Try adding uncooked broccoli florets to your salads, or lightly steaming them and drizzling with olive oil. Also, the Vitamin C and glucosinolates in broccoli are water-soluble, making them more susceptible to loss during the cooking process. To retain its vitamin C content, keep broccoli refrigerated.
Subscribe to:
Posts (Atom)