Health Benefits
Vitamins
Minerals and micronutrients
Amino acids
% proteins
Composition
With 390 calories per 100g, spirulina contains almost all nutrients except vitamin C and omega 3.
It is particularly rich in proteins and low in fat and carbohydrates.
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Protein- 60% Depending on its origin, spirulina contains between 55% and 70% of excellent quality proteins (thanks to their proportion of amino acids).
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Carbohydrates- 7%
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Fat- 10%
Some of Spirulina's content :
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Vitamin A - essential to the skin, the vision, and the functioning of the immune system.
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Vitamin B1, responsible for the nervous system, hearts work, and energy metabolism
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Vitamin B2- playing a big role in the vision and the skin, proper functioning of the nervous system, and the metabolism of iron.
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Vitamin B3- supports psychological functions and energy metabolism
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Vitamin B6- regulates hormonal activity, the immune system, fatigue, and psychological functions
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Vitamin E- to fight against oxidative stress.
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Iron- responsible for forming red blood cells, and hemoglobin, transporting oxygen in the blood, and cognitive development.
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Magnesium- essential for neuromuscular function.
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Manganese- important for the maintenance of a good bone structure and energy metabolism.
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Phosphorus- essential for the teeth and bones.
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Potassium- important for maintaining the right blood pressure and proper functioning of muscles and nerves.
Spirulina also contains chlorophyll and phycocyanin, a pigment with antioxidant properties.
What's also worth mentioning is that spirulina is used in Madagascar in schools to reinforce the diet of children who do not eat enough meat. In Antsirabé, not far from the Malagasy capital, a farm produces about 300 kg of spirulina every year.
Source United States Department of Agriculture (USDA)
Anti-inflammatory and potential anti-cancer properties
Many studies on spirulina prove that the alga boosts the immune system by increasing the production of infection-fighting substances. They're called cytokines and they play a major role in protecting the body against bacteria and viruses.
In fact, a recently completed study in Japan demonstrated the beneficial effects of spirulina in cancer immunotherapy, to decrease the volume of cancer cells in the body by activating a group of immune cells. An earlier human clinical study also has shown that spirulina is effective in the prevention of oral cancer*.
This is particularly due to the presence of phycocyanin in spirulina, a substance known to be a strong antioxidant and anti-inflammatory ingredient. This pigment which gives spirulina its blue-green color has been found to not only reduce inflammation in the body but also block tumor growth and kill cancer cells. The immune-enhancing protein is being studied for its potential in cancer treatment.
Menu TopCholesterol management
[Spirulina] fights cardiovascular disease by lowering harmful LDL cholesterol levels while promoting healthy HDL cholesterol levels.
Spirulina proved to be effective in reducing cholesterol levels in the blood. The Journal of the Science of Food and Agriculture conducted a 3-month study on a group of adults. By supplementing with 1 gram of spirulina a day for 12 weeks, participants lowered their triglycerides by 16% and LDL by 10%*. Additional research indicates spirulina can elevate HDL (good) cholesterol**.
Another study*** indicates that blue-green algae like spirulina lead to improving blood lipid profiles, preventing inflammation, and protecting against cardiovascular disease.
* The hypolipidaemic effects of Spirulina (Arthrospira platensis) supplementation in a Cretan population: a prospective study
** A systematic review and meta-analysis of the impact of Spirulina supplementation on plasma lipid concentrations
*** Health Benefits of Blue-Green Algae: Prevention of Cardiovascular Disease and Nonalcoholic Fatty Liver Disease
Managing sugar level
Spirulina contributes to the prevention and management of diabetes. Numerous studies proved spirulina plays a significant role in maintaining a healthy level of blood sugar*.
For example, in a 2017 animal study** scientists gave mice with type 1 diabetes spirulina extract orally. While examining mice, they observed lower blood sugar, higher insulin levels, and improved liver enzyme markers.
Comparable results were observed during research on humans: supplementing with spirulina led to lowering people's fasting blood glucose levels***.
* Quantifying the effects of spirulina supplementation on plasma lipid and glucose concentrations, body weight, and blood pressure
** Spirulina Extract Enhanced a Protective Effect in Type 1 Diabetes by Anti-Apoptosis and Anti-ROS Production
*** Quantifying the effects of spirulina supplementation on plasma lipid and glucose concentrations, body weight, and blood pressure
Regulating blood pressure
Spirulina The amount of 4.5 grams of spirulina per day can lead to a significant reduction of blood pressure in individuals with normal levels. This is due to an increased production of nitric oxide which helps blood vessels relax and dilate.
Considering the fact that hypertension or simply high blood pressure affects almost half of American adults and increases the risk of heart attack and stroke, this might be one of the most powerful properties of spirulina.
As 2016 research* shows, consuming this alga regularly for 3 months by a group of adults with overweight and hypertension resulted in significantly reducing their blood pressure.
Menu TopPreventing anemia
An insufficient amount of healthy red blood cells leads to anemia which causes extreme fatigue. Thanks to chlorophyll, spirulina positively influences the production of red blood cells and the process of purifying blood.
The alga helps to prevent anemia also due to its high amount of iron. It contains about 28.5 mg /100 gr- 58 times more than spinach, and 18 times more than meat. Consuming 100 gr of spirulina can fulfill 158% of iron needed daily.
In a study* focused on senior adults with anemia, spirulina supplements were found to increase the hemoglobin content of red blood cells, explicitly benefitting older women.
* The effects of Spirulina on anemia and immune function in senior citizens
Relief to allergies
Spirulina also helps to alleviate symptoms of allergic rhinitis. A study* conducted on 127 people with allergic rhinitis proved that 2 grams per day dramatically reduced nagging allergy symptoms like sneezing, itching, nasal congestion, and nasal discharge.
Weight loss
Because it is rich in proteins and low in fat carbohydrates, spirulina is often recommended for maintaining or losing weight. What's also important, the protein in spirulina is more satiating and better assimilated than meat proteins.
Conclusions made after different research say that consumption of spirulina contributes to significant body fat reduction and waist circumference. In a 2016 study*, a group of overweight people regularly ate spirulina for 3 months; after that time, an improvement in their body mass index was observed.
Mental Health
A 2018 paper* suggests spirulina can play an important role in treating mood disorders. That's because it contains tryptophan—an amino acid that increases the amount of serotonin in the brain. Spirulina can therefore be a natural way of preventing and controlling some mental health disorders, such as depression, bipolar disorder, eating and anxiety disorders, and schizophrenia.
The Perfect Substitute for Meat
Interestingly, spirulina is called "the steak of the sea"- perhaps it's because it's even richer in proteins (55-70%) than soy (35%).
This microalgae contains the eight amino acids that must be supplied to the human body. Normally, they are all found together only in animal products, few in plants: microalgae are exceptions to the rule.
As stated before, spirulina is also an important source of iron (from 800mg to 1800mg per kg, i.e. 20 times more than wheat germ!), a mineral that is essentially present in animal foods such as meat, offal, and fish.
Therefore, spirulina is a good meat supplement for vegetarians, and vegans, as well as a good source of protein and iron for athletes and anemics.
In fact, this micro-algae has proven its effectiveness against malnutrition in children, particularly thanks to its exceptional protein content containing the main amino acids essential to the body*.