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Spirulina helps to lose weight because it increases satiety due to its high concentration of proteins and nutrients, making the body work better and the person does not feel like eating sweets, for example. Some studies indicate that spirulina can improve fat and glucose metabolism, reducing fat accumulated in the liver and protecting the heart.
Spirulina is a type of seaweed used as a nutritional supplement due to the fact that it is an excellent source of vitamins, minerals and antioxidants, currently being considered a super food, which provides several he alth benefits.
This seaweed is available in powder form and in capsules, and can be taken with a little water or mixed with juices or shakes. Both the powder and the supplement can be purchased at he alth food stores, pharmacies, online stores and in some supermarkets.
Spirulina helps you lose weight?
Some studies indicate that spirulina together with a he althy diet can promote weight loss, as it can work as an appetite suppressant and control satiety, as it is rich in phenylalanine, an amino acid precursor of the hormone cholecystokinin, which determines the level of satiety in the stomach.
Furthermore, spirulina may apparently have an effect on leptin, a hormone that helps curb appetite and burn fat. In this way, its purifying action helps to cleanse and detoxify the body, accelerating metabolism.
Other studies suggest that spirulina helps to decrease adipose tissue due to its ability to slow down the inflammatory process that happens in a person with metabolic syndrome and, in addition, it is responsible for inhibiting an enzyme that is responsible for the production of fatty acids.
How to take Spirulina
The recommended amount of spirulina per day is 1 to 8 grams depending on your goal:
- As a supplement: 1 g per day;
- To lose weight: 2 to 3 g per day;
- To help control cholesterol: 1 to 8 grams per day;
- To improve muscle performance: 2 to 7.5 g per day;
- To help control blood glucose: 2 g per day;
- To help control blood pressure: 3.5 to 4.5 g per day;
- For the treatment of fatty liver: 4.5 g per day.
Spirulina should be taken according to the doctor's or nutritionist's advice, and can be consumed in a single dose or divided into 2 to 3 doses throughout the day, its use being recommended at least 20 minutes before meals. main meals (breakfast, lunch or dinner).
Possible side effects and contraindications
Consumption of spirulina can cause nausea, vomiting and/or diarrhea and, in rare cases, allergic reactions. It is important not to exceed the recommended doses of this supplement to avoid side effects.
Spirulina should be avoided by people with phenylketonuria, as it contains high levels of phenylalanine, or by people who have problems related to this amino acid. In addition, it should not be used during pregnancy, breastfeeding and children, as its effects are not achieved.
The following table indicates the nutritional value of spirulina per 100 grams, amounts may vary depending on the species and cultivation of the plant:
|Calories||280 kcal||Magnesium||270 - 398 mg|
|Protein||60 to 77 g||Zinc||5, 6 - 5.8 mg|
|Fat||9 to 15 g||Manganese||2, 4 - 3.3 mg|
|Carbohydrates||10 to 19 g||Copper||500 - 1000 µg|
|Iron||38 - 54 mg||Vitamin B12||56 µg|
|Calcium||148 - 180 mg||Pseudovitamin B12||274 µg|
|β-carotene||0, 02 - 230 mg||Chlorophyll||260 - 1080 mg|
It is important to note that pseudovitamin B12 cannot be metabolized in the body, so its consumption does not increase the levels of vitamin B12 in the blood, and it is important for vegans or vegetarians to take this into account.
What Spirulina is for
Spirulina is used to prevent and treat various diseases, such as hypertension, dyslipidemia, allergic rhinitis, anemia, diabetes and metabolic syndrome, as it is an algae rich in vitamins and minerals, chlorophyll, high quality proteins, fatty acids essentials and antioxidants.
In addition, it has compounds that are immunostimulating, such as inulin and phycocyanin, which have anti-inflammatory, antioxidant and anti-tumor properties. This algae may also play an important role in the treatment of neurological disorders and arthritis.
Thus, spirulina can be used for:
- Lower blood pressure as it helps relax blood vessels and promotes nitric oxide production:
- Reduce cholesterol and triglycerides, as it inhibits the absorption of lipids and helps increase good cholesterol, HDL;
- Improve the symptoms of allergic rhinitis, reducing nasal secretions, congestion, sneezing and itching, as it strengthens the immune system;
- Preventing and managing diabetes as it apparently helps to increase insulin sensitivity and rapidly reduce glucose levels;
- Favorite weight loss, as it decreases inflammation at the level of adipose tissue and, consequently, increases fat loss in people with metabolic syndrome;
- Increase attention, improve mood and disposition, preventing depression, since it is rich in magnesium, a mineral that helps produce hormones responsible for well-being be;
- Improve memory and exert a neuroprotective effect, as it is rich in phycocyanin and antioxidants, having benefits for people who have Alzheimer's and to reduce the cognitive impairment that occurs with age;
- Reduce inflammation, as it contains omega-3 fatty acids that act as antioxidants and anti-inflammatory in the body;
- Improve and strengthen the immune system as it activates immune system cells;
- Help in the treatment of arthritis, as it is believed to protect the joints;
- Prevent premature aging, as it is rich in antioxidants such as vitamin A and C, which help to reduce cell damage caused by free radicals;
- Preventing cancer, as it is rich in antioxidants and micronutrients such as zinc and selenium, which prevent cell damage caused by free radicals;
- Favoring muscle hypertrophy and recoveryr, as it is rich in protein, omega-3 and minerals such as iron and magnesium, in addition to improving performance in resistance exercises;
- Purify the body, as it has a hepatoprotective effect, preventing damage to liver cells and protecting it from toxins, due to its antioxidant effect. In addition, spirulina has the ability to reduce fat accumulated in the liver. It may also exert an antiviral effect against herpes simplex virus and hepatitis C;
- Improve the symptoms of anemia, since you have iron.
Because it is a superfood and brings benefits to the whole organism, spirulina is indicated at different stages of life and in the prevention and treatment of diseases, especially in cases of obesity, localized fat, prevention of aging and muscle recovery of physical activity practitioners. Discover other superfoods to enrich your diet with Superfoods that boost your body and brain.