You probably know spirulina for heading the list of the most recommended “superfoods”.
This bluish algae has a significant amount of essential nutrients, so its consumption is associated with different health benefits. Find out which ones and how to add it to the diet here.
What is spirulina?
It is known as spirulina or spirulina to the greenish algae with a spiral shape (hence its name) belonging to the genus Arthrospira, specifically two species: Arthrospira platensis (which is mainly found in Africa) and Arthrospira maximum (which is mainly found in Mexico and California).
In addition to its shape and color, the researchers emphasize that spirulina has the ability to survive in adverse conditions, for example, in very saline waters (which between and 270 g of salt per liter).
It is difficult to trace its origins and uses, as it is believed to have more than 3. 500 millions of years. However, the first records of its gastronomic use date back to the arrival of the colonizers in Central America and Africa.
As detailed in their newspapers, the locals collected from the lakes something that looked like exudate, they left it to dry in the sun and then it was sold in markets to be baked.
Recent research found that spirulina is rich in proteins, carbohydrates, minerals, trace elements and vitamins, so its consumption is associated with different health benefits.
Does it help lower cholesterol?
Spirulina is known to help reduce the levels of “bad” cholesterol and triglycerides in the blood. On this, there are different studies that analyzed the doses to see these benefits.
While works like the one published in Journal of Medicinal Food , found that it takes 2 g daily for two months to see results, others, such as the one published in Lipids in Health and Disease , indicate doses of up to 4.5 g per day for a month and a half.
Even an investigation published in Annals of Nutrition and Metabolism pointed out that the doses necessary to observe reductions in cholesterol levels were 8 g daily.
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Beyond the doses, the researchers agree that the benefits of spirulina on the lipid profile are due to its rich composition in antioxidants, especially phycocyanin (its main active component).
Low blood sugar levels
The same study published in Journal of Medicinal Food found that consuming 2.2 g of spirulina per day produced a significant reduction in blood sugar levels.
According to the researchers, in some cases the use of spirulina has surpassed that of other diabetes medications, such as metformin.
However, it is always advisable to consume it under the recommendation and supervision of a health professional, since misuse or its combination with other diabetes medications can cause a dangerous decrease in blood levels. blood sugar.
Antioxidants and natural anti-inflammatory
Another of the most recognized benefits of spirulina by science is to relieve chronic inflammation and oxidative damage. This is because it has different substances, such as phycocyanin, which have antioxidant properties.
This means that it allows to combat the effects of free radicals, unstable molecules that affect healthy cell structures and increase the risk of different diseases.
Other benefits
Regular consumption of spirulina is also linked to other health benefits:
- Anticancer : thanks to the antioxidant effects of its active components.
- Helps to lose weight : thanks to the fact that it is a low calorie food.
- Combat allergies : linked to a significant reduction in symptoms of allergic rhinitis , commonly known as hay fever or seasonal allergies.
- Detoxifier : according to different studies, it can be used p For treatments for poisoning by pollutants.
- Stimulating : can improve strength and physical endurance.
Reduces pressure : relaxes the blood vessels by stimulating the production of nitric oxide.
How to consume it
Traditionally, spirulina was consumed by baking it with bread or simply by itself. However, experts warn that its flavor resembles lake or sea water.
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For this reason, the most attractive option to incorporate it into the diet is in powder form. This allows it to be combined in smoothies, juices, or with cereals during breakfast. Just try not to heat it, as this will reduce its nutritional properties.
Caution
Since spirulina powders or capsules are the Most common ways to incorporate it into the diet, experts warn that care should be taken when consuming it as it can interact with medications you are already taking.
Its administration is not recommended to people with autoimmune diseases, pregnant women, lactating women or children, without first consulting with a healthcare professional. health.
In addition, different studies found that people with gout or kidney stones should avoid it, since algae can aggravate their condition. An excess of your supplements can also cause headaches, diarrhea and vomiting.
To remember:
Until scientific evidence is available significant from human trials, people interested in using herbal therapies and supplements should be very careful.
Do not abandon or modify your medications or treatments, first talk to your doctor about the potential effects of alternative or complementary therapies.
Remember, the medicinal properties of herbs and supplements can also interact with prescription drugs, other herbs and supplements, and even alter your diet.
Sources consulted: Comprehensive Natural Medicines Database, US National Library of Medicine, Mayo Clinic, National Institute of Complementary and Alternative Medicine.