Superfoods - Microalgae: Spirulina and Chlorella Flashcards
Microalgae: description
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
Microalgae: Energetics
Energetics: Cooling, moistens dryness
Microalgae: Composition
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
Spirulina: description
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
Spirulina: energetics
Energetics: For Yin deficiency or excess heat
Spirulina: composition
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
Spirulina:
Benefits & clinical applications
- Detoxification
- Immune enhancing
- Anti-inflammatory
- Anti-cancer
- Exercise performance
- Anti-allergic effects
- Anti-hypertensive
- Positive effect on blood lipids
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
Biosorbent = a biomass that allows a contaminant to bind to it’s cellular structure
Spirulina: immune enhancing
Notable increases it Natural killer cell activity and has anti-viral properties
Spirulina: anti-inflammatory
Reduces the production of pro inflammatory cytokines by inhibiting the NF-kB pathway. Phycocyanin in spirulina also has COX-2 inhibiting effects.
Spirulina: anti-cancer
Phycocyanin (a protein extract from spirulina) has anti-cancer properties. It has anti-inflammatory, antioxidants, immune boosting and anti-proliferative effects.
Spirulina: exercise performance
Increases endurance, whilst the higher amino acid content supports muscle hypertrophy
Spirulina: anti- allergic effects
Particularly in relation to an allergic rhinitis where the inhibition of histamine from mast cells has been observed
Spirulina: Anti-hypertensive
Reduces elevated BP; an effect associated with raised nitric oxide production (= vasodilation), High antioxidant protection and lower inflammation
Spirulina: positive effect on blood lipids
Lowers LDL & VLDL cholesterol and triglycerides, whilst increasing HDL
Spirulina: usage
Smoothies, juices, salad dressings. Has a strong taste, introduce at small amounts
Spirulina: dosage
Suggested one to 8 g per day (1 tbsp = 7g)
Spirulina: adverse effects
May include diarrhoea, bloating, flatulence and oedema. Generally occurs at larger doses and is not regarded as clinically significant
Spirulina: metals
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
Chlorella: description
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.
Chlorella: energetics
Four Yin deficiency and excess heat
Chlorella: composition
- 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
Chlorella:
Benefits & clinical applications
- Heavy metal chelator
- Detoxification
- Anti-diabetic
- Iron (and B12) deficiency
- Cancer treatment
- Oestrogen metabolism
- Immune support
Chlorella:
Heavy metal chelator
Able to bioaccumulate heavy metals such as mercury and arsenic. Possibly able to remove mercury from sites such as the brain and kidneys
Chlorella: detoxification
Of radioactive particles after radioactive treatment
Chlorella: anti-diabetic
- 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
Chlorella: Iron (and B12) deficiency
Useful for iron deficiency anaemia
Chlorella:
Cancer treatment
Reduces side effects of radiotherapy; improves immune function and decreases infection risk after chemotherapy
Chlorella:
Oestrogen metabolism
- 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)
Chlorella:
Immune support
For recurrent infections by increasing IgA, which increases mucosal resistance to infection (decreases risk of respiratory, gastrointestinal and genitourinary infection)
Chlorella: usage
Smoothies, juices, salad dressings, soups. Has a strong taste.
Chlorella: dosage
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.
