Nutrition II - Superfoods - Microalgae: Spirulina and Chlorella Flashcards

1
Q

Microalgae: description

A

Description: edible microalgae (phytoplankton) are classified as mostly freshwater, single celled photosynthesising algae or bacteria:
* Blue–green algae: freshwater Cyanobacteria (not an algae) Aphanizomenon flos-aquae (AFA) wild blue– green algae
* Spirulina: Blue-green spiral shaped Cyanobacteria
* Chlorella: Single-celled fresh water green algae

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2
Q

Microalgae: Energetics

A

Energetics: Cooling, moistens dryness

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3
Q

Microalgae: Composition

A

Composition: Particularly high in chlorophyll, iron, and 50-70% complete protein. Chlorella is an excellent source of bio-available B12 and vit D2. There is a notable absence of iodine in Chlorella

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4
Q

Spirulina: description

A

Description:
* 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 I cultivated worldwide

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5
Q

Spirulina: energetics

A

Energetics: For Yin deficiency or excess heat

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6
Q

Spirulina: composition

A

Competition:
* Highly nutritious.
* 60 to 70% highly bioavailable protein; contains all the essential amino acids.
* Rich in vitamin B1, B2, B3, A, K; beta-carotene, copper, iron, zinc, calcium, magnesium, potassium, phycocyanin, high in chlorophyll
Note: contains analogues of vitamin B12 which are not absorbed in the gut; not a reliable source of vitamin B12 for vegans
Phycocyanin = a pigment finding protein that exerts and anti-cancer activity

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7
Q

Spirulina:
Benefits & clinical applications

A
  • Detoxification
  • Immune enhancing
  • Anti-inflammatory
  • Anti-cancer
  • Exercise performance
  • Anti-allergic effects
  • Anti-hypertensive
  • Positive effect on blood lipids
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8
Q

Spirulina: detoxification

A

Acts as an accumulator (biosorbent) of heavy minerals due to ‘ion–exchange binding’. Can bind with heavy metals including cadmium, arsenic, lead and mercury
Biosorbent = a biomass that allows a contaminant to bind to it’s cellular structure

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9
Q

Spirulina: immune enhancing

A

Notable increases it Natural killer cell activity and has anti-viral properties

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10
Q

Spirulina: anti-inflammatory

A

Reduces the production of pro inflammatory cytokines by inhibiting the NF-kB pathway. Phycocyanin in spirulina also has COX-2 inhibiting effects.

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11
Q

Spirulina: anti-cancer

A

Phycocyanin (a protein extract from spirulina) has anti-cancer properties. It has anti-inflammatory, antioxidants, immune boosting and anti-proliferative effects.

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12
Q

Spirulina: exercise performance

A

Increases endurance, whilst the higher amino acid content supports muscle hypertrophy

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13
Q

Spirulina: anti- allergic effects

A

Particularly in relation to an allergic rhinitis where the inhibition of histamine from mast cells has been observed

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14
Q

Spirulina: Anti-hypertensive

A

Reduces elevated BP; an effect associated with raised nitric oxide production (= vasodilation), High antioxidant protection and lower inflammation

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15
Q

Spirulina: positive effect on blood lipids

A

Lowers LDL & VLDL cholesterol and triglycerides, whilst increasing HDL

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16
Q

Spirulina: usage

A

Smoothies, juices, salad dressings. Has a strong taste, introduce at small amounts

17
Q

Spirulina: dosage

A

Suggested one to 8 g per day (1 tbsp = 7g)

18
Q

Spirulina: adverse effects

A

May include diarrhoea, bloating, flatulence and oedema. Generally occurs at larger doses and is not regarded as clinically significant

19
Q

Spirulina: metals

A

Caution: Ensure 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 know is regarded as safe, with no contraindication

20
Q

Chlorella: description

A

A single-celled green algae, nutritionally similar to spirulina but in contrast, has tough cellulose walls and requires pulverising to increase availability of the micronutrients within chlorella.

21
Q

Chlorella: energetics

A

Four Yin deficiency and excess heat

22
Q

Chlorella: composition

A
  • Contains highest amount of chlorophyll of any known plant
  • 60% by available protein
  • Contains EFAs, very high in vitamin D2, good source of beta-carotene, vitamins B1, B2, B3, B6 and B12 as well as magnesium, iron, phosphorus and zinc.
  • In contrast to spirulina, chlorella contains bioavailable B12 (205-223mcg per 100 g).
  • Safe for people on Thyroxine, unlike seaweed
    Pulverised = broken into small particles
23
Q

Chlorella:
Benefits & clinical applications

A
  • Heavy metal chelator
  • Detoxification
  • Anti-diabetic
  • Iron (and B12) deficiency
  • Cancer treatment
  • Oestrogen metabolism
  • Immune support
24
Q

Chlorella:
Heavy metal chelator

A

Able to bioaccumulate heavy metals such as mercury and arsenic. Possibly able to remove mercury from sites such as the brain and kidneys

25
Q

Chlorella: detoxification

A

Of radioactive particles after radioactive treatment

26
Q

Chlorella: anti-diabetic

A
  • Improve glycaemic control by influencing genes involved in insulin signaling and glucose uptake (GLUT4)
  • Can be used in cases of insulin resistance
    GLUT4 = cell membrane glucose transporter
27
Q

Chlorella: Iron (and B12) deficiency

A

Useful for iron deficiency anaemia

28
Q

Chlorella:
Cancer treatment

A

Reduces side effects of radiotherapy; improves immune function and decreases infection risk after chemotherapy

29
Q

Chlorella:
Oestrogen metabolism

A
  • Some ability to metabolise more potent oestrogens (oestradiol) to less potent forms, as well as degrading BPA
  • Useful in cases of oestrogen dominance (e.g. endometriosis, breast cancer, fibroids etc)
30
Q

Chlorella:
Immune support

A

For recurrent infections by increasing IgA, which increases mucosal resistance to infection (decreases risk of respiratory, gastrointestinal and genitourinary infection)

31
Q

Chlorella: usage

A

Smoothies, juices, salad dressings, soups. Has a strong taste.

32
Q

Chlorella: dosage

A

Best introduced at smaller amounts– half teaspoon to avoid possible detox reaction such as nausea and bloating.

Generally recommended at 2-3 g/day.
Doses of up to 10g /day have been used in clinical research

Caution: GI symptoms at higher intake– generally brief.