If you are looking for superfoods that have whole-body benefits, come in a convenient supplement and powdered form, are highin protein, and rich in phytonutrients, then look no further than spirulina and chlorella. These algae are cousins that have similar—but different—health benefits, and they are well worth adding to your daily routine.
If you are not overly fond of leafy greens or don’t get enough of them in your diet, then spirulina and/or chlorella may be theanswer. When you blend them into a smoothie, you will barely even notice them, but you will benefit from all of their green goodness.
What is chlorella?
Chlorella is a blue-green one-celled microalgae that is native to Japan and Taiwan and is a super source of amino acids, omega-3 fatty acids, chlorophyll, potassium, phosphorus, biotin, magnesium, the B vitamins, beta-carotene, and chlorophyll. Threetablespoons (about 1 oz) of powdered chlorella provide 16 grams of protein, 287 percent RDA of vitamin A, 202 percent of iron, 133 percent of zinc, 71 percent of vitamin B2, 33 percent of vitamin B3, and 22 percent of magnesium.
What is spirulina?
Like chlorella, spirulina is a single-celled, blue-green microalgae that is high in protein (more than in chlorella), boasts adetoxifying factor, and harbors impressive levels of nutrients, including omega-3s, iron, magnesium, copper, and several B vitamins. It has been named the “single most nutritious food on the planet.”
Three tablespoons (21 grams) of dried spirulina contains: 12 grams protein, 33 percent RDA of vitamin B1 (thiamin), 45 percent vitamin B2 (riboflavin), 12 percent niacin, 62 percent copper, and 33 percent iron, as well as good amounts of magnesium, manganese, potassium, and omega-3 fatty acids.
Health benefits of chlorella and spirulina
Use of chlorella and spirulina have been credited with a lot of health benefits. Here are some of the more notable ones.
Slow aging. Who wouldn’t like this benefit? Spirulina contains a winning combination of carotenoids and the enzyme SOD (superoxide dismutase, a potent antioxidant), which has been shown to be good for skin health by improving age spots, acne, rashes, and eczema.
A Clinical Laboratory article noted that chlorella significantly reduces a major factor (oxidative stress) associated with aging, caused by poor diet, pollution, and stress. The microalgae also naturally boosts the levels of glutathione, vitamin A, and vitamin Cin the body, which in turn gets rid of cell-damaging free radicals.
Help with weight loss. Chlorella facilitates weight loss in several ways, including regulation of hormones, improving circulation, stimulating greater energy levels, reducing body fat, eliminating toxins, and promoting metabolism. In a Japanese study, theauthors found that chlorella supplementation resulted in “noticeable reductions in body fat percentage” among both healthy adultsas well as those at high risk for lifestyle diseases.
Fight cancer. Use of chlorella supplementation may help fight cancer by enhancing immune system function, removing toxic heavy metals from the body, and boosting the activity of T cells (immune cells that fight abnormal cells).
Serve as plant protein alternatives. Spirulina and chlorella are better sources of complete protein than are red meat and most other plant proteins. In fact, beef is 22 percent complete protein and lentils are 26 percent, while spirulina is about 65 to 71percent and chlorella is 58 percent protein.
Support cardiovascular health. Spirulina has a special cell structure composed of mucopolysaccharides, which are easily digested. This feature is a reason why the algae can lower triglycerides and cholesterol and thus support cardiovascular health. The authors of one recent study reported that overweight adults with high blood pressure who consumed spirulina daily for threemonths showed improvement in blood pressure and endothelial function, as well as in weight and body mass index, all of whichhave an impact on cardiovascular health.
How to buy and take spirulina and chlorella
Both supplements are available as a powder, tablet, and capsule. The recommended form is powder, since it is easily added tosmoothies and liquids. Because the cell walls of chlorella are a challenge to digest, you should look for supplements that read “cracked cell wall chlorella, which means your body will more easily absorb the supplement.
Suggested preventive and therapeutic dosages of spirulina for adults are, respectively, 6 to 10 grams daily and 11 to 20 grams daily. For chlorella, they are 3 to 4 grams daily and 5 to 7 grams daily, respectively.