Flick through any health magazine or
scroll through any wellness blog and you'll notice people singing the
praises of spirulina. Everyone seems to have jumped on the spirulina
bandwagon. But what is it exactly? How are you supposed to use it,
and what health benefits does it offer?
A type of blue-green algae
(sometimes known by its scientific name Arthrospira platensis),
spirulina can be found in bodies of warm, fresh water. It's often
confused with chlorella (which I'll write about in a separate post) but
the main difference between the two is the hard cell wall possessed
by chlorella which makes it closer to being a plant than an algae.
Spirulina is also thousands of years
older than chlorella. The use of spirulina as a food source dates
back to 9th century Chad and was used by the Aztecs in
16th century Mexico. However, it didn't come into
commercial production until a French company set up a spirulina
production plant in the 1970s.
Great news for vegetarians:
spirulina is one of the best plant sources of protein as it's a
'complete' protein, meaning it contains all eight amino acids or
'building blocks' of protein in the proper ratios. It also contains
ten of the twelve non-essential amino acids. And it's approximately
70 per cent protein, the highest of any known food on the planet –
compare this to beef, which is just 22% – and having no cellulose
wall, it's extremely easy for the body to digest.
Skim over this paragraph if you
can't be bothered to read a long list of vitamins and minerals,
because spirulina provides so many. These include vitamins C,
D, E and K, all the B vitamins, calcium, magnesium, potassium,
chromium, selenium, manganese, phosphorus, copper, iron, zinc, seven
different carotenoids including beta carotene (which the body
converts to vitamin A) and the pigments chlorophyll, phycocyanin and
porphyrin. Furthermore, spirulina is low in starches, sugars and
sodium. It contains 7 per cent fat and most of this is in the form of
essential fatty acids, important for controlling cholesterol.
It's been claimed to treat
allergies, lower blood pressure, combat stress, depression, fatigue
and PMS, support the immune system by increasing the amount of
beneficial bacteria in the gut and even help to prevent certain
cancers and stroke. However it's worth noting that there's currently
not enough scientific evidence to prove any of these conclusively.
Spirulina can be bought in tablet,
capsule, powder or flake form. The recommended dose is 3-5 grams
daily, which can be spread throughout the day into two or three
doses. Be sure to increase your intake of water when taking spirulina
to help your body to absorb it better.
As you can see, spirulina is worthy
of its 'superfood' label. But is it suitable for everyone? Well, you
obviously shouldn't consume it if you have a seafood or iodine
allergy, and pregnant or breastfeeding women should consult a doctor
before beginning to take spirulina supplements.
You can buy spirulina from any
health food shop. My favourite way to incorporate spirulina into my
diet is by adding the powder to a smoothie. Here's a great recipe to
try:
Spirulina
Superfood Smoothie
Serves 2
You
will need:
1 heaped teaspoon spirulina powder1 handful spinach
1 handful kale
1 cup coconut milk
1 cup coconut water
1 banana, frozen
Half an avocado
1 teaspoon honey
Method:
Whizz all the ingredients in a
blender for one minute. If it's too thick, add water and blend until
you achieve your desired consistency. It's not the most attractive smoothie in the world, but it's sooo good for you!Have you ever tried spirulina? Let me know in the comments!