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The spirulina (Arthrospira platensis) is a blue microalgae from fresh water with an intense green color, which takes its name from the characteristic elongated spiral shape. It can also be found in the waters of some salty lakes in tropical areas, as it thrives in highly alkaline environments, but it is invisible to the naked eye, as it has a size of about half a millimeter. It is a blue algae, but its color is bright green due to the presence of chlorophyll.
Spirulina is a food with important nutritional properties and benefits for the body, an excellent ingredient to include in diets, especially for athletes, vegans, and vegetarians, as it is a very rich algae in vegetable proteins, as well as vitamins and antioxidants. It is considered the most balanced and nutritious food resource, as it provides the body with energy, important minerals, natural pigments, and proteins.
Spirulina has become a very popular and widespread food in recent years, especially among health enthusiasts, athletes, and those following vegan diets, but it is actually an ancient ingredient, whose use can be traced back to the times of the Romans and pre-Columbian populations, where it was considered the "food of the gods."
Today spirulina is marketed in the form of powder, flakes, tablets, or capsules, and is used as a supplement, to be consumed alone if in tablet form, or added to dishes in one's diet if in powder form, to supplement important vitamins, minerals, non-animal proteins, and essential amino acids in one's diet. In addition to its important nutritional values, spirulina is attributed important beneficial properties for the immune system, energy and concentration levels, kidneys, and liver.
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Spirulina is a valuable ingredient for the diet, as it is very rich in vegetable proteins, lipids, and essential amino acids, fundamental nutrients for the formation of proteins that the body cannot synthesize in sufficient quantities to meet the metabolic needs, and therefore must be integrated through diet.
This high content of highly digestible proteins and essential amino acids makes spirulina a very important element in vegan and vegetarian diets, where it is often difficult to meet the need for these nutrients through the consumption of vegetables alone, but not only: even for those who consume meat and eggs, an integration of spirulina can be fundamental, as achieving the right amount of essential amino acids in a meal can still be difficult, especially in summer, when there is a tendency to consume much less meat and legumes.
The high protein content - we are talking about approximately 70 grams of protein per 100 grams of product, twice that of soy flour - makes spirulina an extremely nutritious ingredient, allowing for easy integration of non-animal proteins into the diet to meet daily needs.
Spirulina also has a high content of essential polyunsaturated acids, especially omega-6 and omega-3 in smaller quantities, as well as gamma-linolenic acid, important elements in controlling cholesterol and triglyceride levels in the blood. It contains various beneficial pigments, such as chlorophyll, beta-carotene, and zeaxanthin.
Spirulina is also rich in minerals, including iron, magnesium, manganese, and copper. It contains potassium and calcium, important for the health of the body's structures, as well as phosphorus, zinc, and selenium, which have various significant properties. It does not contain iodine, an element found in many seaweeds, absent in spirulina as a freshwater algae.
Among the vitamins and other similar elements abundantly present in spirulina, we find vitamins A, B, C, K, carotenoids, and inositol. It contains inactive forms of vitamin B12, although it cannot be taken as a specific vitamin supplement because the form of B12 present in spirulina has been shown to be not easily absorbed by the human body.
SPIRULINA
100 grams
10 grams
Kcal
290
29
Kjoule
1214
1214.4
Carbohydrates (g)
24
2.4
Fats (g)
8
0.8
Proteins (g)
57
5.7
Cholesterol (g)
0
Fiber (mg)
3.6
0.36
Iron (mg)
28.5 (158%)
2.85 (15.8%)
Copper (mg)
6.1 (305%)
0.61 (30.5%)
Manganese (mg)
1.9 (95%)
0.19 (9.5%)
Magnesium (mg)
145 (49%)
14.5 (4.9 %)
Riboflavin (mg)
3.7 (216%)
0.37 (21.6%)
Thiamine (mg)
2.4 (159%)
0.24 (15.9%)
Vitamin B12 (mcg)
As we have seen, the most important property of spirulina lies in the nutritional contribution it is able to provide to the body, particularly in terms of proteins and essential amino acids. The high content of minerals and vitamins, especially vitamin C and selenium, also makes spirulina a valuable antioxidant, useful for fighting free radicals, aging, and the associated damage.
The supply of minerals makes it a useful supplement to address deficiencies, while calcium and potassium make spirulina beneficial for the health of bones and hair. The intake of zinc and selenium has beneficial effects on the reproductive system, libido, and the immune system, whose health is also supported by the intake of fats. Phosphorus is an important mineral for concentration and memory, making spirulina an excellent support for those who study or need to perform high-level mental tasks.
Spirulina is indeed a valuable energizer, thanks to its nutritional richness that is similar to other similar ingredients, such as açaí. It is suitable for athletes who need a high intake of proteins and minerals, as it is an excellent supplement of important nutrients that allow the body to feel energetic and to overcome any deficiencies that may make us feel weak and fatigued.
The omega-3 and omega-6 in spirulina help control cholesterol and triglyceride levels in the blood, as well as blood pressure, participating in the formation of nerve myelin sheaths and in blood sugar control.
Spirulina also has chelating properties, which make it important in purifying the liver and kidneys, as it is able to bind heavy metals accumulated in the body due to diet or pollution and eliminate them with the help of vitamins.
Finally, spirulina has shown to have significant benefits in the treatment of infections, allergies, proving to be a valuable support for the immune system and for preventing flu-like conditions.
In short, spirulina:
The use of spirulina is very common today among those who are trying to reach their ideal weight, and many spirulina supplements are marketed for this purpose. In reality, spirulina does not promote weight loss, but its high protein content makes it an excellent nutritious and energizing food to include in the diet, as it contributes to the feeling of satiety. Thanks to the energy intake, spirulina also supports the body in physical activity, and regulates blood sugar levels, counteracting hunger pangs caused by their decrease.
Spirulina is often talked about as a vitamin B12 supplement: despite containing large amounts of it, the vitamin B12 in spirulina is in an inactive form, so spirulina should not be taken as a supplement to address deficiencies of this substance.
Spirulina can be found on the market in pharmacies or herbal shops in the form of capsule or tablet supplements, or in spirulina powder or flakes, as it has been recognized by the EFSA as a food ingredient that can be safely used in food products, supplements, and cosmetics. The product on the market is dried biomass, obtained from the collection of the algae.
Spirulina supplements can be found in pharmacies and herbal stores in both capsule and tablet form. They are highly appreciated by athletes for the nutrients they provide and for their energizing and restorative effect on the mind and body, which helps combat physical and mental fatigue.
Spirulina supplements are also an excellent support for those following vegan or vegetarian diets, as the presence of over 100 nutrients in spirulina helps to compensate for any deficiencies that these diets may entail: in particular, it is an excellent source of non-animal protein and essential amino acids. Many people also use spirulina supplements as substitutes for normal multivitamin and mineral supplements, as they also provide antioxidants that help eliminate free radicals.
You can also purchase spirulina powder or flakes. These products are processed after drying and can be integrated into the diet directly in main meals. Spirulina powder can be made into tablets, or it can be dissolved in water to be consumed as a supplement, but the versatility of this product allows you to incorporate it into recipes, making them tastier and enriching dishes with an unusual flavor.
Spirulina powder can be added to smoothies, pancakes, or other doughs, such as bread and pasta, although it is preferable not to cook it to avoid losing its important associated properties.
There are several ready-made spirulina-based products on the market with very high nutritional value: it is important, however, to ensure that they are 100% natural and guaranteed products, without additives, that preserve all the nutrients even after processing.
Spirulina has a very strong and intense taste, umami, so it can often be challenging to incorporate it into dishes, as it could overpower the flavor. We suggest adding half a teaspoon of spirulina to a smoothie, blending it with half a kiwi, half a pear, a handful of spinach, and coconut milk to taste. Alternatively, it can also be used to prepare a dressing, mixing it with half a glass of oil, two teaspoons of tahini, lemon juice, and two teaspoons of water. This dressing is excellent for dipping raw vegetables, dressing salads, or flavoring fish dishes, a real added value to your recipes.
The recommended daily dose of spirulina is 2 grams per day, equivalent to about a teaspoon of powder or a tablet. The maximum recommended dose is about 10 grams per day, an amount that can cover the daily requirement of several nutrients. It should be noted that spirulina alone cannot be considered a complete food capable of replacing a meal, but should be accompanied by other foods to supplement one's diet with important nutrients.
Spirulina has no particular contraindications in the absence of specific pathologies and if taken in the recommended doses in the form of certified and quality powder or tablets. It is possible that spirulina may be contaminated with some toxic substances such as microcystins and anatoxins that can cause side effects like nausea, vomiting, stomach pain, weakness. We have highlighted the chelating properties of spirulina, which therefore has the ability to absorb heavy metals: this is another crucial factor that should push you to buy certified and safe products that have not been contaminated by toxins or other toxic substances. An overdose of spirulina could also cause vomiting, fever, or nausea. Being a freshwater algae, spirulina does not contain iodine, unlike many other algae, so it is not contraindicated for those suffering from thyroid problems.
No particular side effects are associated with the consumption of spirulina in the absence of pathologies and in the case of a natural and certified product. Risks associated with combination may include vomiting, nausea, and pain, liver damage, or shock, which is why it is essential to purchase a controlled and quality product. An excessive intake of spirulina could also cause side effects related to its detoxifying properties, such as vomiting, fever, and nausea. This is why it is important, if you decide to integrate it into your diet, to start with small daily amounts of spirulina.
At the moment, there are no known interactions of spirulina with medications or herbal remedies. It is advisable, before starting a spirulina supplementation, to consult your doctor.
Spirulina is available online at Terza Luna in powder form. The spirulina powder for sale on Terza Luna is a top-quality, certified product that can be purchased to be consumed as a supplement or to enrich various recipes and ingredients, from smoothies to pancakes, bread dough, focaccia, and pasta. Thanks to its significant protein content, essential amino acids, beta-carotene, chlorophyll, and minerals, spirulina is a natural, plant-based, vegan, and gluten-free supplement without sweeteners, capable of energizing the body and improving concentration and mental performance. You can read the reviews on Terza Luna's spirulina from our customers directly on the product page: we guarantee fast and prompt shipments and top-quality products.
