What is spirulina and why should you eat it?
You may have heard of spirulina commonly referred to as a plant-based superfood. We love spirulina because it serves as a more natural alternative to highly-processed supplements. Spirulina is a blue green algae commonly sold in a dried powder form or in tablets. It has a bitter taste, so it is often mixed into smoothies or made into lattes to improve its flavor.
One tablespoon of spirulina contains only 20 calories, with four grams of protein, making it a great, whole-food supplement to a plant-based diet. The quality of the protein in spirulina is considered excellent as can even be comparable to eggs because it gives all the essential amino acids that you need. In addition to protein, spirulina contains a variety of essential micronutrients, including calcium, magnesium, potassium, folate, vitamin A, and vitamin K. Folate is an important nutrient for intestinal immune function. Adequate folate is needed to support T-cells within the small intestine, which function to regulate the immune response and decrease intestinal inflammation. Spirulina may also help to maintain the integrity of the digestive system, which tends to decline with age. A study on older aged mice found spirulina to have a beneficial impact on gut microbiome composition and intestinal immunity. Spirulina supplementation also showed to improve biomarkers associated with the development of fatty liver disease. Talk about #goodgut health benefits!
*It is important to note that although spirulina is generally safe to use, it can cause headaches, muscle pain, sweating, and insomnia in some people. You should also avoid it if you are allergic to seafood, seaweed, and other sea vegetables. Always discuss possible side effects or any type of contraindication with your healthcare team!
Ways to eat it
Blend into energy bites
Add powder to salads or soups
Add to smoothies or banana nice cream
Recipe: Green Gut Healer Juice
Ingredients (Makes 4 Servings):
1 bunch celery
1 tsp spirulina
2-inch piece ginger (to taste)
1 cucumber
1/4 aloe leaf, peeled to avoid bitter green outside
Directions:
Rinse the produce.
Juice the produce and add the spirulina to the juice.
Enjoy the juice first thing in the morning on an empty stomach.
Heal with each meal!
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References
Hammer, A. M., Morris, N. L., Earley, Z. M., & Choudhry, M. A. (2015). The First Line of
Defense: The Effects of Alcohol on Post-Burn Intestinal Barrier, Immune Cells, and
Microbiome. Retrieved from https://pubmed.ncbi.nlm.nih.gov/26695746/
Neyrinck, A. M., Taminiau, B., Walgrave, H., Daube, G., Cani, P. D., Bindels, L. B., & Delzenne,
N. M. (2017, June 20). Spirulina Protects against Hepatic Inflammation in Aging: An
Effect Related to the Modulation of the Gut Microbiota? Retrieved from
Pham-Huy, L. A., He, H., & Pham-Huy, C. (2008, June). Free radicals, antioxidants in disease
and health. International journal of biomedical science : IJBS, 4(2), 89–96. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3614697/