Spirulina: A true superfood?
Patrick Martin
What kind of food merits the ‘superfood’ title?
According to Merriam-Websters dictionary, a superfood is nutrient-rich and beneficial for health. Couldn’t one argue that this covers most fruits and vegetables or ‘raw’ foods?
I remember when kale was first referred to as a superfood. Kale recipes and smoothies began to pop up everywhere.
Did people believe they would turn into the Hulk? Or that Popeye ate kale instead?
After meeting Patrick and joining Phytonutrition, I encountered a potentially true superfood.
Blue-green Microalgae
Spirulina is a blue-green microalgae with antioxidant, anti-inflammatory, and immune boosting potential. Humans have consumed Spirulina since the Aztecs, and it is still regularly consumed by some present-day African tribes.
The microalga grows in subtropical lakes and oceans and can be cultivated in various controlled conditions. It is harvested, dried, and ground into powder or pressed into tablets.
Tasting a bit earthy with savory notes of seaweed, it combines well with a fruit smoothie to offset some sweetness.
With lots of potential benefits, an established history, and convenient cultivation, the Food and Agricultural Organization (FAO) of the United Nations is supporting the production of Spirulina to stimulate the economy of developing countries and simultaneously combat malnutrition.
I’m sure you’re thinking that ‘superfood’ kale has some catching up to do, but wait until you hear spirulina’s nutrient content.
Nutritional Content
Spirulina is packed with:
- Protein
- Calcium
- Phosphorus
- Magnesium
- Iodine
- Iron
- Zinc
- Vitamins B1, B2, B3, B6, B12
- Beta-carotene (some of which is transformed into vitamin A)
The high-quality protein is similar to that of soybean and meat and accounts for up to 70% of spirulina’s dry weight, with levels of essential amino acids in proportions recommended by the FAO.
As for vitamins, the high vitamin B12 content would be great for vegetarians or vegans, but it does not seem to be utilized by the body in the same way as animal sourced vitamin B12. The high beta-carotene content provides antioxidant and anticancer properties.
The levels of calcium and phosphorus are comparable to that of milk and may provide Spirulina with bone preservation properties. It is also a relatively good source of potassium.
When compared to kale, raw spirulina has almost double the amount of iron, and dried spirulina (supplement form) has close to 20 times more iron than raw kale. Whether it be spinach or kale, Popeye may have been eating the wrong superfood!
Spirulina is also considered a good source of some healthy fats, especially gamma-linolenic acid, which helps your body mediate its inflammatory and immune responses.
In Yoda’s words: The nutrient force is strong in this one!
Junk Food + Spirulina = Healthy Diet?
According to the FAO, about 5 grams of Spirulina could match the nutrients obtained from eating just over a serving (100g) of bright-colored fruits and vegetables. This is great, but eating a diet of junk food supplemented with Spirulina would likely lead to problems.
Before consuming 20g of Spirulina to cover your daily five fruit and vegetable servings, keep moderation in mind. While the great density of nutrients is what contributes to the microalgae’s health promoting potential, excess amounts could lead to problems or replace the space in your diet for other necessary nutrients.
Educate yourself on any new food you come across – be aware of any risks or concerns as well as benefits and applications of a food – then judge for yourself whether something constitutes a superfood (or if the term should even exist)!
To Sum It Up
Spirulina is a microalgae, previously used as human food and currently marketed as a supplement, with antioxidant, anti-inflammatory, and immune boosting potential.
While the microalga packs a punch, with a nutrient density superior to many foods, boasting up to 70% protein as well as a good combination of vitamins, minerals, and healthy fats, consumers should educate themselves and determine whether spirulina fits into their diet.
Do you think Spirulina should be labeled as a superfood? Is spirulina what gives Yoda his green glow and mobility with old age? Let us know in the comments below!
- Lucas Roldos
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