07 November 2023 News Spirulina is a type of cyanobacterium, also called blue-green algae. When a pond or lake "blooms" and the water in it turns green, this is the work of its closest relatives. In health food stores, spirulina is sold as an emerald green powder or pills. The algae is so rich in protein, vitamins and trace elements that it has been called the most nutritious natural product on earth. What is spirulina In the wild, spirulina grows in alkaline lakes in tropical Africa and Central America. The Aztecs knew about its beneficial properties and actively used it as food, especially during heavy exertion. In the middle of the XX century, European ethnographers discovered that members of the Kanembu tribe, living on the shores of Lake Chad, add spirulina sauce to most of their dishes. Spirulina is the highest protein content product on the planet. The algae consists of about 60% protein. At the same time, the protein in it is of high quality - it includes all the amino acids necessary for humans. Nutrients in spirulina per tablespoon (7 g): 20 kcal; 4 g protein; 1.67 g carbohydrates; 1 g of fats (mainly beneficial polyunsaturated fatty acids omega-3 and omega-6); vitamin B1 - 11% of the recommended daily allowance; vitamin B2 - 15%; vitamin B3 - 4%; copper - 21%; iron - 11%; magnesium - 4%; sodium, 3%. Benefits of spirulina Spirulina lowers cholesterol and blood pressure, increases physical endurance, and fights oxidative stress and inflammation. Increases endurance Some studies show that taking spirulina increases athletes' energy reserves and speeds up their recovery. This effect is probably due to the algae's antioxidant action as well. Zarina Babuzhina, World Class nutritionist: — Spirulina contains many important biologically active components: beta-carotene, vitamin A, B vitamins, iron. It also contains a lot of protein, which makes it a useful product for sports and fitness. Taking spirulina helps normalize the function of the gastrointestinal tract, which means better absorption of nutrients, which is important for any fitness goal, whether it is gaining muscle mass or reducing fat. Those who need to improve physical endurance are recommended to take spirulina before a workout. For quick recovery after exertion, it is better to drink it after sports. Helps with anemia Anemia is a deficiency of hemoglobin and red blood cells in the blood, which can be a symptom of many diseases. It is often found in elderly people and makes them feel weak and tired. Studies show that spirulina alleviates the symptoms of anemia and increases hemoglobin in the blood. May lower blood pressure In one study, taking 4.5g of spirulina a day for six weeks in healthy people resulted in an average 10mm reduction in systolic blood pressure and 6mm reduction in diastolic blood pressure. Apparently, only fairly large doses are suitable for achieving this effect: another study in which people were given just 1 g of spirulina resulted in no change in blood pressure. The algae is thought to lower blood pressure by stimulating the production of nitric oxide, which helps blood vessels relax and dilate. A powerful antioxidant and anti-inflammatory agent Spirulina is an excellent source of antioxidants. These are substances that protect the body from oxidative stress, a destructive chemical process that leads to chronic inflammation, premature aging, age-related diseases and cancer. The main antioxidant in spirulina is phycocyanin. It is it that gives it its emerald color. It is often used as a food coloring. Numerous studies show that phycocyanin is an effective antioxidant with a pronounced anti-inflammatory effect. Lowers cholesterol and triglyceride levels High levels of "bad" cholesterol (LDL) are a major risk factor for many cardiovascular diseases. Studies show that spirulina supplements help lower LDL levels while increasing the proportion of "good" cholesterol (HDL). The algae also reduces the amount of triglycerides in the blood. One study found that 1 g of spirulina per day reduced triglyceride levels by 16.3% and LDL levels by 10.1%. However, according to other experiments, this effect is only seen when taking larger doses - 4.5-8 g per day. Protects cholesterol from oxidation "Bad" cholesterol can also become a victim of oxidative stress. Under the influence of free radicals, it becomes even more harmful, as it releases oxysterols - substances that stimulate inflammatory processes, can cause tissue destruction and many diseases, such as atherosclerosis, ischemia and stroke. In addition, these substances can also be found in food. As studies show, spirulina effectively reduces cholesterol oxidation and protects the body from oxysterols. Tatiana Panfilova, endocrinologist at BestDoctor Medical Services Ecosystem: — Oxysterols are biologically active compounds that are derivatives of steroids (cholesterol, bile acids, progesterone, cortisol, testosterone, estradiol) that have undergone oxidation. The structure of oxysterols is based on cholesterol. First of all, oxysterols are dangerous because they contribute to the development of atherosclerosis. The most famous product with their content is milk powder. In the process of turning fresh milk into powder, the cholesterol in milk is oxidized. Oxidized cholesterol is a particularly dangerous form of cholesterol and can initiate the development of atherosclerotic plaques that lead to the development of cardiovascular accidents (heart attacks, strokes). Oxysterols are also found in dried egg products, cheeses, and various high temperature dried animal products. Side effects and dangers of spirulina In general, spirulina is considered a safe supplement and, in adequate doses, causes almost no side effects. Some of the rare negative effects include nausea, insomnia, and headaches. Nevertheless, spirulina has a number of contraindications: often causes allergies and increases reactions to other products; like other immune-boosting substances, can increase the manifestations of autoimmune diseases; blood thinner; contains phenylalanine, which is dangerous for people with phenylketonuria (a severe inherited metabolic disease). In addition, wild spirulina can be contaminated with toxins. If the algae grows in a body of water that has been contaminated with heavy metals or hostile bacteria, it begins to produce a protective poison called microcystins. In humans, they can cause serious liver damage. Spirulina supplements containing microcystins have been found in Italy, the United States and China. Cultured spirulina is safer than wild spirulina: it is purified and tested for toxic substances. Lisa Gilman, head of nutritional science at Atlas Biomedical Holding Company and a member of the British Association of Nutritional Scientists: — Microcystins can affect health in different ways depending on how much and how often a person is exposed to them. At significant levels, microcystins can be toxic to the liver. The effects of long-term exposure to these toxins are still being studied. To avoid microcystins, it is best to buy spirulina that has been tested by organizations such as U.S. Pharmacopeia (USP), ConsumerLab or NSF International. According to your doctor, studies have shown that it is generally safe to consume spirulina - microcystins are generally low in them and are not a problem. How to take spirulina According to nutritionist Lisa Gilman, an adult weighing 80 kg can safely consume up to 6-21 g of spirulina daily, provided the supplement is low in microcystins. Zarina Babuzhina: «The correct dosage of spirulina can only be selected by a doctor," says nutritionist Zarina Babuzhina. - As a rule, it is recommended to take from 5 to 10 g / day, in the morning, 30-40 minutes before meals. After a two-week course should take a break». Before you start taking spirulina course, try a small dose and see if it does not cause unpleasant reactions. Source: RBC