Spirulina, a blue-green algae packed with vitamins, minerals, antioxidants and more, is a superfood that has been making rounds in the nutrition world.
The most common species used for their nutritional value are Arthrospira platensis or Arthrospira maxima. They are cultivated from freshwater sources such as lakes and ponds. Generally, spirulina products are available in various forms such as powder, tablets, capsules and even candies.
Nutrients galore
When it comes to macronutrients, spirulina is rich in protein which contains all the essential amino acids. It contains a whopping 60 grams of protein in every 100 grams serving. It is also considered a source of lean protein as it contains low carbohydrates and fat. This is the reason why gymgoers prefer spirulina as a supplement to support their fitness goals. It is also used as a food additive in many cuisines. Additionally, protein in spirulina is easy to digest and has a high digestibility of about 85-95 per cent.
Moreover, spirulina is abundant in vitamins. A 2022 study published in the Journal of Molecules indicates that spirulina is enriched with vitamin B12 which is hard to find in vegetarian and vegan diets.
It is also a good source of B1, B2, B3, B6, and B9 vitamins. Furthermore, it contains vitamin D, E, K, and C and beta-carotene, which is a precursor to vitamin A.
Adding to the nutritional attributes of spirulina are minerals such as iron, magnesium, potassium, zinc, sodium and calcium. The micronutrients have antioxidant and anti-inflammatory properties bestowing us with many health benefits.
A 2020 study published in the Journal of Agricultural and Food Chemistry suggests that although spirulina is rich in micro and macronutrients, the nutritional value depends on environmental settings, cultivation conditions, and the processing methods. Â This makes it difficult to generalise the nutrient content of spirulina products.
Nimisha Gaur, nutritionist from Bengaluru, Karnataka, lists out some health benefits of spirulina.
- Vitamins in spirulina help maintain our skin and hair health.
- Studies have shown that the intake of spirulina can also help reduce total serum cholesterol, triglycerides, LDL and VLDL cholesterol. This shows that it can support heart health.
- The protein and other nutrients found in spirulina help keep one full for longer and reduce appetite (unhealthy eating habits). Therefore, it aids in weight management.
- Being a rich source of iron, regular intake of spirulina can also help prevent anaemia.
- A study published in the Journal of Cellular and Molecular Immunology indicates that spirulina may also enrich immunosenescence (the process of declining immune system due to ageing, which leads to higher incidence of infections and autoimmune conditions) in the elderly.
Adding to our dietÂ
Gaur says one can use it in the powder form. Â Individuals can add it to their favourite smoothie or sprinkle it on the salads and soups. They can also mix 1tbsp (about 4-5gm) into their morning oatmeal. Moreover, they can add the powder to their energy bar or protein bar recipes.
She says that there are a few things to keep in mind before adding spirulina to our diet.
- Pregnant women and children should always consult an expert before consuming it.
- Long-term uses can have side effects. Discussing it with an expert can help with the dosage guidelines. The dosage must be increased gradually depending on the body’s response as per the advice of an expert.
- Although spirulina has many nutrients, one should not substitute it for a healthy and balanced diet which consists of fruits, vegetables, healthy fats, and proteins.
- A study published in the Journal of Agricultural and Food Chemistry indicates that there could be potential contaminants in the algae products that can pose harm to our bodies. However, more research is needed to evaluate the risk of the same.
- Â Spirulina can also cause allergies. It is always recommended to exercise caution and seek expert advice.
