2024-01-06 20:19:49
Blue-green and sold in powder or capsule form, spirulina is a cyanobacterium often used as a dietary supplement. It is estimated that around 70% of its dry weight is made up of proteins — in other plants known to have the macronutrient, the percentage is usually around 35%.
“In addition, it is considered a high quality protein because it contains all the essential amino acids, that is, the small molecules that form proteins and are not produced by our body and must be obtained through food”, explains nutritionist Priscila Gontijo, from Pure life.
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In addition to protein, spirulina also contains vitamins A, E, K, beta-carotene and B complex, iron, manganese, zinc, sodium, potassium, phosphorus, calcium, magnesium, copper, selenium and chromium, as well as a substance called phycocacin, responsible due to the bluish color of the cyanobacteria and which has antioxidant power.
Another important highlight in the composition is the presence of vitamin B12 — however, science has not yet reached a conclusion as to whether the substance is in an active form to be used by the body.
Spirulina is a cyanobacterium that is a source of minerals, vitamins, proteins and amino acids. How to consume
Spirulina should be consumed under the guidance of a nutritionist, and the recommended safe dose for adults is 3 to 10g per day, always with a glass of water to maximize nutrient absorption.
Cyanobacteria is not recommended for pregnant women, nursing mothers, children, people with autoimmune diseases, phenylketonuria or thyroid.
The main health benefits of spirulina
Protein supply: important for people who have lost weight and lost a large amount of muscle mass. Studies show a contribution to the treatment of malnutrition;
Vitamin A deficiency: research with 5,000 preschool children previously diagnosed with vitamin A deficiency showed that ingesting 1 g/day of spirulina for almost four months significantly reduced the prevalence of deficiency by 70%;
Weight loss: study in Germany in which people consumed spirulina tablets for four weeks reports weight reduction of 1.4 kg compared to individuals who did not receive the supplement. A survey of 52 obese patients who consumed 2 g/day of spirulina for 12 weeks noticed a reduction in weight, BMI, waist circumference and body fat;
Body protection: has anti-inflammatory action associated with the substance phycocyanobilin, eliminating possible substances that cause damage to our body’s cells or inflammation;
Antiviral and antimicrobial: spirulina intake appears to contribute to reducing the replication of viruses and bacteria;
Intestine: in a study carried out on rats that consumed the equivalent of 5% of their diet from spirulina, an increase in lactobacilli in the intestine was observed. This species is important for helping with digestion and absorption of nutrients;
Cholesterol control: study with 78 people who consumed 8 g/day of spirulina for 16 weeks showed a reduction in total cholesterol and LDL (“bad” cholesterol);
First: as it is rich in beta-carotene, a substance that can be converted into vitamin A in the body, it helps with skin health, elasticity and firmness;
Diabetes control: Consumption of 2 g/day of spirulina for four weeks reduced fasting and post-meal blood glucose, as well as glycated hemoglobin.
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