Spirulina is a small edible blue-green algae that is used as a cure. Its main interest: its exceptional protein content! List of health benefits of spirulina, instructions for use and precautions.
Spirulina is a micro-algae available as powder or of tablets in organic stores or French pharmacies. It is particularly appreciated for its high in protein and iron but also in vitamins various. However, you have to be careful about the purchase in the form of food supplements. Advice.
What is spirulina?
Spirulina is a soft, spiral-shaped micro-algae, which belongs to the family of cyanobacteria. It has existed for 3.5 billion years and grows naturally in the lakes of India, Mexico or Chad. Used in the 13th century by the Incas and the Aztecs, Europeans will discover it during the conquest of Central America. It will become extremely popular in the early 1970s in industrialized countries. Spirulina was declared in 1974 “the best food for humanity in the 21st century” by the World Health Organization and “the ideal and most complete food of tomorrow” by Unesco. Spirulina is used for food purposes (especially in Mexico and Chad), notably in the form of supplements, because of his nutritional potential, or like dye. She is also employed in animal feed.
What are the benefits of spirulina?
According to a Mexican study from 2009spirulina would have a real cardio-protective effect related to its action on blood lipids. spirulina would indeed promote the increase of HDL cholesterol (good cholesterol), the decrease of LDL cholesterol (bad cholesterol) and triglycerides. The many antioxidants (phycocyanin and chlorophyll, responsible for its pretty blue-green color) make spirulina a food capable of boost immune systems at half mast, and give it anti-aging virtues. A set ofpreliminary studies suggest hypoglycemic effect spirulina in people with diabetes non-insulin dependent. Finally, theexceptional protein content spirulina makes it very useful for malnourished people or vegetarians or vegans. These proteins are also accompanied by a very high iron content, which earned spirulina its nickname of “sea steak”.
Does spirulina make you lose weight?
If spirulina has slimming assets, it does not make you lose weight. It is mainly its high protein content (it contains 60%, or 3 times more than a beef steak!) that makes spirulina interesting as part of a diet. Proteins are satiating and allow you to fight muscle wasting often associated with weight loss. However, keeping your muscles is essential to maintain your ideal weight because it is he who burns calories, even at rest. Another advantage of spirulina as part of a diet: its great richness in minerals and antioxidants, which make it possible to compensate for deficiencies and to keep in shape.
What does spirulina contain?
Three species of spirulina are listed in the decree of June 24, 2014 establishing the list of plants, other than mushrooms, authorized in food supplements and the conditions for their use. (spirulina major, spirulina maxima, spirulina platensis). The species of spirulina the most sold is the Spirulina platensis. The particularity of this seaweed is to be both low in calories and rich in nutrients : vegetable proteins, carotenoids, iron, Vitamin B12 (but spirulina is not a reliable source of vitamin B12 for populations excluding animal products), vitamin E, potassium, calcium, chromium, copper, magnesiummanganese, phosphorus, selenium, sodium, zinc, fluorine, gamma-linolenic acid or antioxidants.
→ The carbohydrate content of spirulina varies from 14 to 19% of dry matter.
→ The protein content varies from 60 to 70% spirulina dry matter with a high proportion of amino acids indispensable.
→ The total lipid content of spirulina (mainly in the form of di- and triglycerides) is generally less than 10%.
In what form does spirulina come?
In France, spirulina is marketed as a bulk foodstuff, in the form of powder or of complements food, in the form of capsules or of tablets.
Who is spirulina recommended for?
Spirulina is recommended for:
- people at high cardiovascular risk,
- people with type 2 diabetes,
- people who have reduced or excluded animal protein from their diet (flexitarians, vegetarians, vegans),
- people on a low-calorie diet,
- malnourished people,
- people with anemia (lack of iron)
- or teenagers.
Dosage
Recommended dosages range from1g per day (as a slimming accompaniment) to 5g per day in three doses for therapeutic uses (diabetes, hypercholesterolemia, etc.).
How to store spirulina?
Spirulina can be stored for a long time without its nutritional qualities being affected, provided you take care to protect it from moisture ! So be sure to close the bag with a zip or pliers, or transfer it to an airtight container. It should be ideally stored away from heat and light.
Where to buy spirulina?
Spirulina is sold in health food stores or online, on food supplement sites. Favor Ecocert certified products and check that the information concerning the origin of the micro-algae is sufficiently detailed. Finally, the product must necessarily be 100% pure, it must not contain other ingredients than spirulina.
Contraindications
The consumption of spirulina is not recommended for people suffering from phenylketonuria, those with an excess of uric acid, as well as those with an allergic background.
Iron and spirulina
Spirulina is rich in iron: 100g of dried or dehydrated spirulina provides 28.5 mg of iron (Ciqual). People with a ferritin level too high should avoid undertaking a cure of spirulina.
Can spirulina be dangerous?
The risk of spirulina can come from its dietary supplements. In 2017, the National Food Safety Agency (handles) indicated having received 49 reports of adverse effects likely to be linked to the consumption of these supplements (digestive disorders, allergy, muscle or liver damage….). “Products containing spirulina may be contaminated with cyanotoxins, bacteria or trace metal elements (lead, mercury, arsenic)“ she explains. She advises consumers to favor the best-controlled supply circuits (French pharmacies and organic stores rather than websites that do not specify the origin of the products). “Apart from the risk of contamination, spirulina does not seem not present a health risk at low doses, up to several grams per day in adults“ then clarified ANSES.
Source: ANSES