- 17 benefits of spirulina so that you know this superfood better
- 1- Contains antioxidant substances
- 2- Prevents aging
- 3- Strengthens the immune system
- 4- It gives you the necessary energy and a lot of vitality
- 5- Prevents diseases such as anemia
- 6- It is good for the eyes
- 7- It is beneficial for the skin
- 8- It is low in saturated fat or "bad" fats
- 9- It acts as a protector of the renal system
- 10- Helps prevent cancer
- 11- Prevents candida infections
- 12- It is a good complement for the treatment against AIDS
- 13- Reduces cholesterol levels
- 14- Stabilizes blood pressure
- 15- Prevents cardiovascular diseases
- 16- Relieves nasal symptoms associated with colds and allergies
- 17- Eliminate toxins from your body
- Composition and nutritional value of spirulina
- References
The properties of spirulina are highly valued due to its great nutritional value. Considered a superfood, among its health benefits we find the prevention of aging or anemia, the improvement in sight or its function as a protector of the renal system.
This type of seaweed is usually consumed in the form of pills, as a dietary supplement. It is made from cyanobacteria of the genus Arthrospira. Although at first it was classified within the spirulina genre and since then it has kept its name.
In short, spirulina is a living, algae-like organism with a green to bluish color. This species has a cellular structure with its own DNA and usually grows in lakes with salt water.
The first historical reviews of spirulina date from the XV-XVI century, with the arrival of the Spanish in America. There they discovered that the Aztecs who lived in the Valley of Mexico, in Tenochitlan, consumed a food that they collected from Lake Texcoco. This food was what we know today as spirulina, which they called tecuitlal.
However, it was not until the 20th century that it began to be used on an industrial level. Specifically in 1962 in the Chad area, in Africa, when spirulina began to be industrialized.
Today, this bacterium can also be found in areas of Spain, such as in the Doñana Natural Park or in the Laguna de Santa Olalla, in Huelva.
It has also been used to combat malnutrition in humanitarian crises, at the express recommendation of the United Nations (UN). In fact, this microalgae was named Food of the Millennium in 2015.
It is a nutraceutical food, since in addition to its nutritional properties, it has other health benefits thanks to its bioactive components.
17 benefits of spirulina so that you know this superfood better
1- Contains antioxidant substances
Spirulina protects the cells of the body from the action of free radicals that appear during oxidation processes, preventing the appearance of diseases.
This activity is due to its content in phenolic acids, among which tocopherols stand out, which acts as Vitamin E and β-carotene, which is transformed into Vitamin A.
The antioxidant activity of these components present in spirulina was demonstrated with experiments in test tubes (in vitro) and in living organisms (in vivo) by a study of the Faculty of Pharmacy of Brazil in 1998.
There are several studies on the antioxidant capacity of spirulina. For example, another investigation carried out by Bermejo and others was published in the journal Il Farmaco in 2001. These authors, belonging to the Faculty of Pharmacy of the Complutense University of Madrid, pointed out that the antioxidant activity of spirulina, specifically spirulina platensis, is mainly due to phycocyanin. This substance is a bluish pigment.
2- Prevents aging
By delaying the oxidation processes of cells, spirulina keeps the body younger.
3- Strengthens the immune system
The antioxidant substances present in spirulina promote cell regeneration. This helps to have defenses that act faster against the threats that diseases pose to the body.
4- It gives you the necessary energy and a lot of vitality
Spirulina has a high energy content, providing 290 kcal per 100 grams. In addition, its richness in vitamins and other components, make this algae a very nutritious food, with the necessary energy to keep the body strong.
In fact, spirulina is often used to combat child malnutrition in the most disadvantaged countries.
A study in Burkina Faso demonstrated the efficacy of spirulina in preventing exaggerated weight loss among children in the region, promoting their recovery.
5- Prevents diseases such as anemia
Spirulina is high in iron, a mineral essential for the production of hemoglobin, present in red blood cells and myoglobin, in muscles.
An iron deficiency can lead to diseases such as iron deficiency anemia. This ailment usually manifests itself with symptoms of tiredness, fatigue or weight loss. Therefore, it is essential to consume foods that have iron. In this sense, spirulina can become an ideal supplement.
In 2011 a study was carried out among people over 50 years old that demonstrated the ability of spirulina to fight anemia.
In addition, spirulina also has a high content of vitamin B12 that also helps to generate red blood cells in the body and prevent other types of anemia and disorders associated with the deficiency of this vitamin.
6- It is good for the eyes
Spirulina promotes good vision thanks to its high content of vitamin A (retinol) and beta-carotene.
Retinol is an active ingredient in vitamin A responsible for producing the pigments of the retina of the eye, promoting vision, especially in dim lights.
For its part, beta-carotene, also present in spirulina, serves to prevent diseases associated with the eye such as cataracts or senile macular degeneration.
7- It is beneficial for the skin
Foods, such as spirulina, which are high in Vitamin A, are also beneficial for the skin. This antioxidant substance protects cell tissue, keeping it healthy and repairs that which is damaged. In addition, β-carotene prevents sunburn.
In this list you can know other good foods for the skin.
8- It is low in saturated fat or "bad" fats
This means that spirulina is richer in healthy fats for the human body than in unhealthy fats.
Saturated fats tend to increase the levels of bad cholesterol in the human body and often lower the levels of good cholesterol or HDL cholesterol.
Spirulina is rich in unsaturated fats of plant origin that provide the essential fatty acids that the body needs, without harming heart health.
In this list you can know several foods rich in good fats.
9- It acts as a protector of the renal system
There are also studies that show the beneficial effects of this algae for conditions that take place in the kidneys.
A group of neurobiologists from Mexico carried out an investigation in 2012 in which they showed that some substances present in spirulina served as protectors against kidney damage. These substances are phycobiliproteins and phycocyanins, both antioxidants.
Furthermore, in 2016, a group of scientists from the National School of Biological Sciences of the National Polytechnic Institute in Mexico, related the phycocyanin content of spirulina with the prevention of complications derived from chronic kidney damage.
10- Helps prevent cancer
Like other foods phenolic compounds or antioxidants, the consumption of spirulina can reduce the risk of contracting cancer or help in its treatment.
Many scientific researchers have studied the anticancer effects of this algae.
As early as 1987, a study carried out by Schwartz and others demonstrated the efficacy of a variety of spirulina, Spirulina-Dunaliella, in fighting oral cancer in hamsters.
In 1998, Japanese scientists demonstrated the efficacy of a calcium compound extracted from Spirulina platensis, to inhibit tumors and slow down the metastasis process.
Finally, in 2014, a study carried out in the Czech Republic pointed out the importance of the bilirubin present in spirulina for the treatment of pancreatic cancer.
In this list you can know other anticancer foods.
11- Prevents candida infections
Spirulina also exerts great microbial activity. Candida is a fungus that is present in the body and is normally controlled by the body.
However, some external factors such as the use of antibiotics can multiply it, generating infections. These can affect different parts of the body, such as the mouth or the skin.
However, one of the most common is the one that affects women, vaginal candidiasis or vaginitis.
In this sense, it has been discovered that spirulina may have active ingredients that help fight this infection.
Some experiments with mice have shown that spirulina extracts lengthen the life expectancy of candida-infected rodents.
12- It is a good complement for the treatment against AIDS
A 1998 experiment found antiretroviral activities in an extract of spirulina platensis in inhibiting HIV-infected cells.
In addition, the benefits of spirulina have been scientifically proven to treat malnutrition, especially in adults and children infected with AIDS in the most disadvantaged countries of Africa.
13- Reduces cholesterol levels
A group of scientists decided to verify in 1988, with a study, the effects that spirulina had to reduce the levels of fat in the blood, and therefore, reduce the amount of low-density lipoprotein or bad cholesterol.
For this, thirty male volunteers with hypertension and moderate hyperlipidemia (excess lipids in the blood) underwent spirulina treatment for 8 weeks.
At the end of the experiment, it was found that the daily dose of spirulina (4.2 g) managed to reduce the formation of bad cholesterol and did not affect the levels of good cholesterol or high-density lipoprotein.
14- Stabilizes blood pressure
Spirulina, in addition to reducing cholesterol, is recommended for people with hypertension, as it regulates blood pressure.
In 2007, a group of Mexican researchers demonstrated the efficacy of this superfood for this purpose. The study was published in the journal Lipids in Health and Disease.
The test involved 36 people, women and men between the ages of 18 and 65. Subjects were given 4.5 grams of spirulina for 6 weeks. After treatment, a significant reduction in both the systolic and diastolic pressure of the men and women subjected to the test was observed.
15- Prevents cardiovascular diseases
Spirulina's antioxidant properties and its low saturated fat content help maintain a healthy heart, preventing the risk of coronary heart disease or heart attack.
To have greater guarantees of not suffering from a condition of this type, it is advisable to combine moderate consumption of the spirulina supplement, with a balanced diet and daily exercise. As well as avoiding other risk factors such as smoking or situations of too much stress.
16- Relieves nasal symptoms associated with colds and allergies
Among the benefits of spirulina that have been scientifically proven, is to combat some types of allergy.
A 2005 study conducted by the Division of Rheumatology, Allergy and Clinical Immunology at the Davis School of Medicine, California, examined the effects spirulina had in treating patients with allergic rhinitis.
These investigators administered a daily supplement of spirulina in doses of 1000 and 2000 mg for 12 weeks to patients with allergic rhinitis. Finally, it was demonstrated that with the dose of 2000 mg, the production of cytokines of the IL-4 group, causing allergic processes, was slowed down. In this way, the antihistamine activity of spirulina is demonstrated.
17- Eliminate toxins from your body
Spirulina also contains chlorophyll, a pigment found in plants and vegetables, which helps remove unnecessary substances from the body naturally.
Composition and nutritional value of spirulina
Values are based on 100 grams of spirulina. The percentages listed in the table are made according to the Recommended Daily Amount of nutrients.
* Source: United States Department of Agriculture (USDA) Nutrient Database and Wikipedia.
References
- Estrada, JP (2001). Antioxidant activity of different fractions of Spirulina platensis protean extract. Il Farmaco, 56 (5-7), 497-500. doi: 10.1016 / s0014-827x (01) 01084-9.
- Mao, T., Water, JV, & Gershwin, M. (2005). Effects of a Spirulina -Based Dietary Supplement on Cytokine Production from Allergic Rhinitis Patients. Journal of Medicinal Food, 8 (1), 27-30. doi: 10.1089 / jmf.2005.8.27.
- Nakaya, N. Homma Y. Goto Y. & Nestle Nutrition SA (1988). Cholesterol lowering effect of spirulina. Information Systems Division, National Agricultural Library. Retrieved from Agris, FAO database.
- Ayehunie, S., Belay, A., Baba, TW, & Ruprecht, RM (1998). Inhibition of HIV-1 Replication by an Aqueous Extract of Spirulina platensis (Arthrospira platensis). Journal of Acquired Immune Deficiency Syndromes and Human Retrovirology, 18 (1), 7-12. doi: 10.1097 / 00042560-199805010-00002.
- Soltani, M., Khosravi, A., Asadi, F., & Shokri, H. (2012). Evaluation of protective efficacy of Spirulina platensis in Balb / C mice with candidiasis. Journal de Mycologie Médicale / Journal of Medical Mycology, 22 (4), 329-334. doi: 10.1016 / j.mycmed.2012.10.001.
- Torres-Duran, PV, Ferreira-Hermosillo, A., & Juarez-Oropeza, MA (2007). Antihyperlipemic and antihypertensive effects of Spirulina maxima in an open sample of Mexican population: a preliminary report. Lipids in Health and Disease, 6 (1), 33. doi: 10.1186 / 1476-511x-6-33.
- Rodríguez-Sánchez, R., Ortiz-Butrón, R., Blas-Valdivia, V., Hernández-García, A., & Cano-Europa, E. (2012). Phycobiliproteins or C-phycocyanin of Arthrospira (Spirulina) maxima protect against HgCl2-caused oxidative stress and renal damage. Food Chemistry, 135 (4), 2359-2365. doi: 10.1016 / j.foodchem.2012.07.063.
- Simpore, J., Kabore, F., Zongo, F., Dansou, D., Bere, A., Pignatelli, S.,… Musumeci, S. (2006). Nutrition rehabilitation of undernourished children utilizing Spiruline and Misola. Nutrition Journal, 5 (1). doi: 10.1186 / 1475-2891-5-3.
- Vidal, Catherine (1994-1995). Medicinal plants: an aid for special diets. Natura Medicatrix: Medical Journal for the Study and Dissemination of Alternative Medicines, 37, 38, 68-71.