The spirulina (Arthrospira platensis) is a unicellular alga with a narrow and elongated shape that grows in tropical and subtropical brackish waters. Although it is classified as a blue-green algae, it has a dark green color due to the presence of chlorophyll which covers the bluish reflections of phycocyanin and the yellow reflections of carotenoids. This alga boasts an ancient history as a food: it is thought that the Romans already used it for the African populations and that it was also present in the diet of pre-Columbian civilisations. Even NASA integrates it intoastronauts’ diet during space missions.
benefits of spirulina
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Spirulina is rich in vitamins, minerals and proteins, characteristics that make it very useful in different contexts. Contains approximately the 63% protein, a really high percentage for a plant, provided however that large quantities are consumed. Studies yet to be confirmed suggest that spirulina may contribute to protection against allergic reactions e boost the immune system increasing the production of antibodies.
Furthermore, thanks to its protein content, it can significantly contribute to the construction of the muscle mass. An interesting 2020 study published in theOpen Heart Journal highlighted how the integration of 2 grams of spirulina per day, in combination with a low-calorie diet, led to a significant reduction in body weight, waist circumference, body fat and an overall improvement in body mass index in obese individuals. Undoubtedly promising results which however require further large-scale research.
How to take Spirulina
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Spirulina is generally found in powder or tablets. Before starting to take it, however, it is always a good idea to consult your doctor. Generally speaking, it is advisable to start with 1 gram of powder per daywithout ever exceeding 20 grams per day. Spirulina can be consumed before, during or between meals. dust It has a distinctive flavor, similar to seaweed, which can be masked by mixing it into fruit smoothies, yogurt or cereals. It can also be incorporated into baked goods such as bread or biscuits. Given the presence of possible contaminants, it is essential to purchase safe and certified products (USP o NSF).
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Contraindications of Spirulina
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Spirulina is generally safe for most healthy people, but be careful some contraindications. First of all, it is important to always check the quality of the product to avoid potential contamination by heavy metals or microcystins. Furthermore, it contains high levels of phenylalaninewhich makes it unsuitable for people with phenylketonuria. Pregnant or breastfeeding women should avoid it, as should those suffering from gout, kidney stones or autoimmune diseases. Some reported side effects include increased sweating, insomnia, muscle pain, diarrhea, and headache.
