Spirulina: 10 health benefits you must know

You should definitely get to know the superfood spirulina, packed with benefits that will improve your life.

1. Spirulina is rich in many nutrients

Spirulina is a single-celled algae that grows in both fresh and saltwater.

It is a type of cyanobacteria, a family of single-celled bacteria often called blue-green algae.

Just like plants, cyanobacteria can produce energy from sunlight through a process called photosynthesis.

Spirulina was consumed by the ancient Aztecs but became popular again when NASA suggested it could be grown in space for use by astronauts.

A standard daily dose of spirulina is 1-3 grams, but doses of up to 10 grams per day have been effectively used.

This tiny algae is packed with nutrients. One tablespoon (7 grams) of dried spirulina powder contains:

Protein: 4 grams

Vitamin B1 (Thiamine): 11% of the Recommended Daily Intake (RDI)

Vitamin B2 (Riboflavin): 15% of the RDI

Vitamin B3 (Niacin): 4% of the RDI

Copper: 21% of the RDI

Iron: 11% of the RDI

It also contains decent amounts of magnesium, potassium, and manganese, and small amounts of almost every other nutrient you need.

2. Strong antioxidant and anti-inflammatory properties

Oxidative damage can harm your DNA and cells.

This damage can drive chronic inflammation, which contributes to cancer and other diseases.

Spirulina is a fantastic source of antioxidants, which can protect against oxidative damage.

Its main active component is called phycocyanin. This antioxidant also gives spirulina its unique blue-green color.

It can fight free radicals and inhibit the production of inflammatory signaling molecules, providing impressive antioxidant and anti-inflammatory effects.

3. May lower cholesterol and triglycerides

Heart disease is the leading cause of death worldwide.

Many risk factors are associated with an increased risk of heart disease.

As it turns out, spirulina has many benefits that positively affect many of these factors. For example, it can lower total cholesterol, "bad" LDL cholesterol, and triglycerides, while raising "good" HDL cholesterol.

4. Protects "bad" cholesterol from oxidation

Fatty structures in your body are susceptible to oxidative damage.

This is known as lipid peroxidation, a key driver of many serious diseases.

For example, one of the key steps in the development of heart disease is the oxidation of "bad" LDL cholesterol.

Interestingly, the antioxidants in spirulina appear to be particularly effective at reducing lipid peroxidation in both humans and animals.

5. Spirulina has anti-cancer properties

Some evidence suggests that spirulina has anti-cancer properties.

Animal studies indicate that it can reduce cancer incidence and tumor size.

The effects of spirulina on oral cancer have been particularly well studied.

One study examined 87 people from India with precancerous lesions – called oral submucous fibrosis (OSMF) – in their mouth.

Among those who took 1 gram of spirulina daily for one year, 45% saw their lesions disappear – compared to only 7% in the control group.

When these people stopped taking spirulina, almost half of them redeveloped lesions within the following year.

In another study of 40 people with OSMF lesions, 1 gram of spirulina per day led to a greater improvement in OSMF symptoms than another drug, Pentoxyfilline.

6. Spirulina may reduce blood pressure

High blood pressure is a major cause of many serious diseases, including heart attacks, strokes, and chronic kidney disease.

While 1 gram of spirulina is not as effective, a dose of 4.5 grams per day is another one of spirulina's benefits and has been shown to reduce blood pressure in people with normal blood pressure levels.

7. Improves symptoms of allergic rhinitis

Allergic rhinitis is characterized by inflammation in our nasal passages.

It is triggered by environmental allergens, such as pollen, pet dander, or even wheat dust.

Spirulina is a popular alternative treatment for symptoms of allergic rhinitis, and there is evidence that it can be effective.

8. May be effective against anemia

There are many different forms of anemia.

The most common is characterized by a reduction in hemoglobin or red blood cells in the blood.

Anemia is quite common among adults, leading to prolonged feelings of weakness and fatigue.

In a study of 40 elderly people with a history of anemia, spirulina supplementation increased the hemoglobin content of red blood cells and improved immune system function.

9. May improve muscle strength and endurance

Exercise-induced oxidative damage is a major contributor to muscle fatigue.

Some plant foods have antioxidant properties that can help athletes and physically active individuals minimize this damage.

Spirulina appears to be beneficial, as several studies have indicated an improvement in muscle strength and endurance.

 

10. May help control blood sugar levels

Animal studies link spirulina algae to a significant reduction in blood sugar levels.

In some cases, it performed better than popular diabetes medications, including metformin.

There is also some evidence that spirulina can be effective in humans.

In a two-month study of 25 people with type 2 diabetes, 2 grams of spirulina per day led to an impressive reduction in blood sugar levels.

However, this study was small and short-term. More research is needed.

Summary

Spirulina algae has many benefits, as we have seen, and is incredibly healthy.

It may improve blood lipid levels, suppress oxidation, reduce blood pressure, and lower blood sugar.

While more research is needed before strong claims can be made, spirulina may be one of the few superfoods worthy of the title.