Do you know the many benefits of spirulina?
Consumed worldwide, spirulina has been recognized as a “superfood,” thanks to its high nutritional value.
What is spirulina?
Scientific name: Spirulina Arthrospira
Spirulina is a bacterium belonging to the family of cyanobacteria. It is valued for its vitamins, minerals and proteins.
It is distinguished by its blue-green color and salty aftertaste reminiscent of marine flavors.
It is found naturally in freshwater and warm aquatic environments (typically volcanic lakes), in Africa and in Central America.
Today, spirulina is also cultivated in man-made ponds in order to re-create the perfect conditions for its development. Once dried, it is marketed in the form of flakes, powder, or alternatively in capsules or tablets.
What are the nutritional benefits of spirulina?
Spirulina is of particular nutritional interest. It is so rich in nutrients and micronutrients that it is considered a natural stimulant capable of strengthening the immune system. For these reasons, spirulina belongs to the category of “superfoods.” A course of spirulina allows one to spend the winter in top form.
In summary, its three strengths are as follows:
- Spirulina contains a large amount of proteins that can be easily assimilated by the body.On average, there are 65 grams of protein per 100 grams of spirulina.
- Spirulina is rich in vitamins (B vitamins, vitamin E and provitamin A), minerals (iron, selenium and calcium), as well as fiber, antioxidants and essential fatty acids (omega-6).
- Spirulina contains phycocyanin, a pigment that gives spirulina its characteristic blue-green color. This pigment is a powerful antioxidant, known to counteract free radicals responsible for cellular aging.
How is it consumed?
Any adult who does not have any medical contraindications may consume spirulina.
If you simply want to enhance your vitamin and mineral intake (in case of slight deficiencies, for example, or temporary fatigue), you can take spirulina.
Important: Spirulina must be combined with a varied and balanced diet. I advise you to check your nutritional intake to understand the needs of your body before taking supplements. To do this, I recommend that you download the Nutri Coach app, which will allow you to take stock of your situation in a very simple way.
How is spirulina incorporated into one’s diet?
A course lasts between one and three months.
The recommendations are between one and five grams of spirulina per day, depending on the course and the desired effect.
If you’ve just started, begin with one gram per day (preferably in the morning), and you can slightly increase it gradually.
As for the format, it is up to you to decide how you prefer to consume it (as tablets, capsules, flakes, powder, etc.). Here is some information to help you make a choice:
In tablet or capsule form, spirulina has undergone a transformation that can alter its nutritional quality, but it will have no taste. Thus, it will be easier to comply with the dosage. Tip: If the label allows you to, check its drying method. Below 50°C, there is better preservation of micronutrients.
In powder or flake form, spirulina is in its rawest form, as it has not undergone any transformation. However, its taste is more pronounced. You can incorporate it into many salted or sweet preparations:
- In fruit juices, smoothies, sorbets or milkshakes;
- In decorations on muffins, cakes
- In a homemade cereal bar;
- In seasoning sauces and vinaigrettes;
- In guacamoles, hummus and other tapenades;
Note: Do not cook spirulina in order to preserve its precious nutritional qualities that would be destroyed during cooking.
Some spirulina present on the market comes from poor-quality sources. Spirulina has been able to absorb a large amount of heavy metals present in the soil or in the culture water (arsenic, lead or mercury). To avoid this, it is necessary to choose a controlled supply chain.
Do not exceed the dosage indicated in spirulina. Because of its rich amino acids, excess intake could lead to the appearance of kidney stones.
In some cases, for people with sensitive intestines, excess intake may induce undesirable intestinal effects.
Important: If you are pregnant, breastfeeding or suffering from phenylketonuria, you should not consume spirulina because it contains phenylalanine.