Experts say spirulina is a very useful food. There are thousands of different types of algae in our world. But the three are by far the most popular. Spirulina (the main ingredient in all those blue colors), AFA and Chlorella. Essentially, these three popular algae contain high amounts of nutrients and vitamins, including protein, iron, potassium, zinc, calcium and B vitamins.
Rich in great nutritional content
Spirulina Benefits is a way to provide protein and vitamins in the human diet without significant side effects after spirulina consumption.
One tablespoon spirulina or dry spirulina (1 g) benefits
- 20 calories
- 0.12 grams of protein
- 1.5 grams of carbohydrates
- 1.5 g fat
- 1 mg (mg) calcium
- 2 milligrams of iron
- 1 mg of magnesium
- 1 mg of phosphorus
- 1 mg of potassium
- 1 mg sodium
- 0.5 mg of vitamin C
Spirulina also contains thiamine, riboflavin, niacin, folate and vitamin B-6, A, and K.Taking, as part of a balanced diet, can help keep a person well nourished.
Spirulina in weight loss
To lose weight, it usually costs more than the amount of calories consumed per day. Spirulina is a high-nutrient, low-calorie diet that is rich in nutrients rich in small quantities of powder. Keeping spirulina in the diet helps lose weight without any nutrients.
A double-blind placebo-controlled study of 20 showed that spirulina can help with weight control. The survey found that overweight and regular Spirulina people who ate for 6 months improved their body mass index or BMI.
Spirulina to improve gut health
Spirulina has a hard, fibrous wall that is easily digestible because of its structure. But can it improve the intestinal problems?
More research is needed in the human population, but in other animals, spirulina is a great help for the gut. A study conducted on mice 20 showed that spirulina can protect intestinal beneficial bacteria during the aging process.
Spirulina does not have too much fiber, so it is important to include other healthy, high-fiber foods for the gut in the diet.
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Role in the control of spirulina diabetes
A review of 27 studies found that spirulina significantly lowers blood glucose levels in diabetics. High blood pressure in people with diabetes type 1 and 2 is a common problem with blood sugar, suggesting that spirulina can help people with diabetes control .
These results suggest that Spirulina shows promise as a diet for managing type 2 diabetes.
A study conducted on animals conducted in 28 supported the idea that Spirulina can control diabetes. In this study, the rats infected with type 1 diabetes were pushed to the mouth of the spirulina supplement. As a result, the rats undergo the following changes:
- Reduced the amount of sugar in the blood
- Higher insulin levels
- Advanced liver enzymes
Researchers have noted that the antioxidant effect of spirulina can be helpful in treating patients with type-1 diabetes.
Spirulina in reducing cholesterol
Taking the essence of spirulina will help lower cholesterol levels. Cholesterol is an unhealthy fat in the blood, which experts say is an indirect effect of heart disease.
A systematic study and analysis conducted in 28 showed that taking Spirulina supplementation can have a positive effect on blood lipids, which float in the blood as fat. Studies show that spirulina helps lower cholesterol and has a hidden role in boosting good HDL by lowering bad LDL cholesterol.
A study of 20 also supported this claim. Researchers found that consuming 1 gram of spirulina daily reduced total cholesterol after 6 months.
Decreasing blood pressure
As we have discussed above, spirulina can lower cholesterol and there is also evidence that it also helps control blood pressure.
A small study of 20 found that consuming spirulina regularly for 6 months reduced weight and blood pressure in hypertension.
Prevention of heart disease
Both high blood pressure and cholesterol levels are associated with heart disease. Since Spirulina can reduce both of these risk factors, can it help prevent heart disease?
A study of 20 suggests that blue algae can play a role in preventing heart disease. This may be due to their cholesterol-lowering, anti-inflammatory and antioxidative effects.
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Taking spirulina can help increase a person’s metabolism. A higher metabolic rate gives a person the feeling that he is physically strong and healthy. It also increases the rate of calories burned daily which can help with weight loss.
A small scale study of 20 showed that people who consumed 5 grams of spirulina a day were able to monitor metabolic effects as well as weight loss.
People in this study had alcoholic fatty liver disease. So in addition to these conditions, further studies are needed to find out whether Spirulina can increase metabolism in others.
Benefits of spirulina
Reduces the symptoms of allergies
When an individual is allergic to flower molecules, dust or pets, the inside of their nose can swell. This reaction is called allergic rhinitis. There is some evidence that Spirulina can help alleviate the symptoms of this condition.
A survey of 20 states that spirulina can relieve nasal inflammation and decrease histamine production in the body.
A review of 27 states that there is reasonable evidence for a positive effect of spirulina on allergic rhinitis, but researchers want to do a larger study to find out the true effect.
In some parts of the world, people are at risk of being poisoned by contaminated drinking water and other sources of pollutants. Preliminary research suggests that spirulina algae may have new potential for treating infected people.
Later in a review of 27 it was found that spirulina has antitoxic properties that can prevent body contamination, such as:
Researchers in the review suggest that spirulina may be a useful food supplement for the clinical treatment of pollutant toxins.
To improve mental health
A study of 20 highlights the role that Spirulina can play in treating mood disorders.
The theory is that Spirulina is a source of tryptophan. Tryptophan is an amino acid that acts as an effector in the production of serotonin. Serotonin plays an important role in mental health.
Serotonin levels are low in people with certain mental disorders, such as mental stress and anxiety. Taking tryptophan supplements to maintain healthy serotonin levels can play a role in mentally well being.
Researchers need to do more clinical research before knowing the true role of spirulina in supporting mental health.
Is there interaction or risk?
The Food and Drug Administration of the United States (FDA) does not regulate spirulina use, but the 27 review states that spirulina is tolerable to most people, so it does not cause any significant side effects.
Consult a doctor before taking a new dietary supplement, including spirulina.
How to include spirulina in the diet?
Spirulina is available in powder or tablet form.
As a powder:
- You can add it to smoothies, which will make your drink green
- Sprinkle spirulina in salads or soups
- It can be mixed with other healthy ingredients
- Stir a tablespoon of spirulina with fruit or vegetable juice
- Spirulina can be taken as a dietary supplement in tablet form.
Buy dried spirulina from various health food stores or online stores nationwide. Spirulina tablets are available at healthy food stores, drugstores and online.
The last word
Preliminary studies suggest that taking spirulina may improve the above.
Further research needs to be done before doctors advise Spirulina to treat any health conditions.