CNM S2 Spirulina Flashcards
Describe spirulina
Spiral-shaped, blue-green algae able to grow in both fresh and salt water. Lacks cellulose walls so can be easily digested.
Two key species
- Arthrospira platensis and
- Arthrospira maxima are cultivated worldwide.
What are the energetic qualities of spirulina?
Rich in vitamin B1, B2, B3, A, K; beta-carotene
Minerals: copper, iron, zinc, calcium, magnesium, potassium.
Highly bioavailable protein; contains all the essential amino acids, phycocyanin, high in chlorophyll.
Is spirulina a reliable source of vitamin B12 for vegans?
No
In contrast to Spirulina, which miroalgae contains bioavailable B12
In contrast to Spirulina, chlorella contains bioavailable B12 (205-223mcg per 100g)
List 6 benefits and clinical applications of spirulina
Detoxification: Acts as an accumulator (biosorbent) of heavy minerals due to ‘ion-exchange binding’. Can bind with heavy metals including cadmium, arsenic, lead and mercury.
Immune-enhancing: Notable increases in natural killer cell activity and has anti-viral properties.
Anti-inflammatory: Reduces the production of pro-inflammatory cytokines by inhibiting the NF-κB pathway. Phycocyanin in spirulina also has COX-2 inhibiting effects.
Anti-cancer: Phycocyanin (a protein extract from spirulina) has anti-cancer properties. It has anti-inflammatory, antioxidant, immune-boosting and anti-proliferative effects.
Exercise performance: Increases endurance, whilst the high amino acid content supports muscle hypertrophy.
Anti-allergic effects: Particularly in relation to allergic rhinitis where the inhibition of histamine from mast cells has been observed.
Anti-hypertensive: Reduces elevated blood pressure; an effect associated with raised nitric oxide production (→vasodilation), high antioxidant protection and lower inflammation.
Positive effect on blood lipids: Lowers LDL and VLDL cholesterol and triglycerides, whilst increasing HDL.
In which way can you use spirulina and what would be a suggested dose?
In smoothies, juices, salad dressings.
Has a strong taste, introduce at smaller amounts.
Dosage: Suggested 1–8 g per day (1 tbsp. = 7 g)
What would be a caution with spirulina?
Ensure a reputable source (freshwater organic sources are preferable e.g. from Hawaii); possible safety issues relate to contamination with heavy metals or rarely, the toxic blue-green algae Microcystis aeruginosa (hepatotoxic).
Spirulina is regarded as safe, with no contraindications.
