Health Benefits of Spirulina | Dosage & Side Effects

Spirulina is a type of blue-green algae that is available in powder and tablet form as a nutritional supplement. Its name is derived from its spiral shape. Spirulina is a complete source of protein because it has all amino acids but methionine, custeine and lysine amino acids are available in less amount in spirulina. But despite this less amount of these amino acids spirulina is best source of plant based protein.

One table spoon (7g) of Spirulina has 4 g Protein, 20 Calories, 2 g of Carbs and 1 g of Fat. It has sufficient amount of vitamins and minerals like:

Iron - 2 mg - 11% of Daily Recommendation
Copper - 0.4 mg - 21% of Daily Recommendation
Magnesium - 13.7 mg - 3% of Daily Recommendation
Potassium - 95.4 mg - 3% of Daily Recommendation
Manganese - 0.1 mg - 7% of Daily Recommendation
Thiamine - 0.2 mg - 11% of Daily Recommendation
Riboflavin - 0.3 mg - 15% of Daily Recommendation
Niacin - 0.9 mg - 4% of Daily Recommendation

Lot of researches are not done on Spirulina. Lets know about important benefits of spirulina with which you can decide that it is beneficial for you or not.

Benefits of Spirulina

Increases Strength & Endurance:

One sample 8 week study show that usage of spirulina along with regular workout helps in increasing strength, reducing muscle damage and it delays muscle fatigue. These are sample studies and some more researches are required to indicate that spirulina increases athletic performance. 

Reduces Oxidation:

Free Radicals oxidative stress leads to diseases and ageing. Spirulina works as an antioxidant and it reduces free radicals damage and oxidative stress. Spirulina has substance C-phycocyanin which has antioxidant, anti inflammatory, neuroprotective and hepato protective properties and all of these are important and beneficial for you.

Source of Fatty Acids:

Spirulina is a rich source of fatty acids and GLA (Gamma Linoleic Acid). GLA helps in regulating blood sugar and controls insulin levels which minimizes carbohydrates binging and leads to weight loss. Spirulina has less calories and fat which prevents belly fat and fulfil your daily nutritional needs. 

Lowers Blood Pressure:

High Blood pressure leads to health problems like stroke. Spirulina is helpful in lowering high blood pressure and prevents high blood pressure related diseases.

Helps controlling Allergies:

Allergy common reasons are dust, pollen, dander and symptoms like sneezing and runny nose. Spirulina helps in preventing all these problems.

Improves Cholesterol and Triglycerides:

Cholesterol is a bade thing for us and but it is not so bad if you study it in depth. HDL cholesterol is good for us and LDL cholesterol can be bad. Triglycerides is blood fat and too much of it is also bad. Spirulina improves levels of Cholesterol and triglycerides. It reduces LDL cholesterol and triglycerides levels and increases HDL cholesterol. It is beneficial for those persons who are suffering from problems like fatty liver and prevents heart diseases.

Dosage & Side Effects:

If you want to use Spirulina and want to add it to your daily supplements than you can take 1-5g of it. This range has no side effects. I recommend you to take spirulina in tabet form because it has no taste. Its 1 tablet is of near about 500 mg and you can take its 2 tablets a day, 1 after breakfast and 1 post workout. There are different brands of spirulina available in the market and you can use any brand as per your choice. 

Spirulina is really a healthy food supplement with lot of vitamins and minerals as well as a bunch of other potential benefits and i have no problem to add it in my list of super foods.

Thanks for Reading.

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