Spirulina: A true superfood?

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

Disclaimer: The information provided is meant to spread knowledge and induce interest for educational purposes. It is based on limited research. We try to pull the overall message of the literature, but further research may be necessary.  What is done with the information or suggestions is solely the consumers decision. The information provided is not meant to treat or diagnose any medical condition. References are provided for informational purposes only and do not constitute endorsement of any website or other sources.

References provided within the text as hyperlinks.

Five Fabulous Fatty (Heart and Brain Friendly) Foods

 

Not all fats are created equal.

While you would be wise not to overindulge in deep-fried, bacon-wrapped, cheese-stuffed jalapeño poppers (along with most fare sold at the fair), some fats and oils are good for you. In moderation, they may even help to support your heart and mind.

#1. Olives and olive oil

A staple of the Mediterranean diet, olives have been shown to protect against stroke.  Research has found that diets favoring olive oil for cooking can reduce the risk of stroke by 33% compared to diets that avoid fat[1]. This is because olives and olive oil contain a natural anticoagulant called hydroxytyrosol, which can prevent blood clots from forming. One to two tablespoons of olive oil per day was found to offer the most protective effect. It even blends well in smoothies!  

#2. Walnuts 

As with olives, walnuts contain a stroke-fighting agent called omega-3 fatty acid. Diets high in olive oil supplemented with walnuts reduce the risk of stroke by 40% compared to diets that avoid fat[1]. A small handful of walnuts a day is all you need—in combination or substituted with other varieties of nuts, such as almonds, pecans, or cashews.

#3. Plant sterol-enriched margarine 

Margarine has suffered from negative publicity over the years from its association with trans-fat—a troublesome fat linked to heart disease. Nowadays, there are perfectly healthful forms of margarine on the market, if you know what to look for. Look for the terms “non-hydrogenated” and “no trans fat” on the label, and make sure that it is enriched with plant-sterols. These block cholesterol from entering the body and result in a lowering of cholesterol in the blood (always a good thing for guarding against heart disease)[2]. Try substituting your butter with plant sterol-enriched margarine, while limiting it to two tablespoons per day. 

#4 Salmon

            There’s an old saying that goes, “Fish is brain food.” And they were right! Salmon contains extremely high levels of docosahexaenoic acid (DHA), a major building-block of the brain[3].  Eating fish high in DHA—such as salmon or even mackerel—at least twice per week will help prevent long bouts of low blood DHA levels, which is a risk factor in the development of Alzeimer’s dementia[4].

#5 Avocados

Although technically a fruit, avocados contain little in the way of sugar content. Instead, they are rich sources of fat, namely oleic acid (also found in olives), sterols, as well as fiber, which all guard against heart disease and stroke[5]. Moderate consumption (no more than one avocado a day) is unlikely to lead to weight-gain[6]. Avocados are also good sources for vitamin C, vitamin E, vitamin K, niacin, potassium, and folate. Avocados taste great as a spread! 

To conclude, don’t be afraid to add more of the above good fats to your shopping cart. Not only can they help you feel more satisfied and full after a meal (so that you won’t pig out on less healthful sugars and fats later in the day), they are literally essential to a longer and better life.

- Tyler Feeney-

M.Sci (c) in Dietetics

 Disclaimer: The information provided is meant to spread knowledge and induce interest for educational purposes. It is based on limited research. We try to pull the overall message of the literature, but further research may be necessary.  What is done with the information or suggestions is solely the consumers decision. The information provided is not meant to treat or diagnose any medical condition. References are provided for informational purposes only and do not constitute endorsement of any website or other sources.

References

1.      Estruch, R., Ros, E., Salas-Salvadó, J., Covas, M.-I., Corella, D., Arós, F., . . . Martinez-González, M. A. (2013). Primary prevention of cardiovascular disease with a Mediterranean diet. New England Journal of Medicine, 368(14), 1279-1290.

2.      Kendall, C. W., & Jenkins, D. J. (2004). A dietary portfolio: maximal reduction of low-density lipoprotein cholesterol with diet. Current Atherosclerosis Reports, 6(6), 492-498.

3.      The Office of Disease Prevention and Health Promotion: https://health.gov/dietaryguidelines/dga2005/report/html/table_g2_adda2.htm

4.       Kyle, D. J., Schaefer, E., Patton, G., & Beiser, A. (1999). Low serum docosahexaenoic acid is a significant risk factor for Alzheimer’s dementia. Lipids, 34(1), S245-S245.

5.       Wang, L., Bordi, P. L., Fleming, J. A., Hill, A. M., & Kris‐Etherton, P. M. (2015). Effect of a moderate fat diet with and without avocados on lipoprotein particle number, size and subclasses in overweight and obese adults: a randomized, controlled trial. Journal of the American Heart Association, 4(1), e001355.

6.       Pieterse, Z., Jerling, J. C., Oosthuizen, W., Kruger, H. S., Hanekom, S. M., Smuts, C. M., & Schutte, A. E. (2005). Substitution of high monounsaturated fatty acid avocado for mixed dietary fats during an energy-restricted diet: effects on weight loss, serum lipids, fibrinogen, and vascular function. Nutrition, 21(1), 67-75.

My Microbiota Made Me Do It!

This holiday season, you’re going to be able to resist that second piece of apple pie.

Not because you’ve been bolstering your willpower all year (although power to you if you have!), but because you’ll know you’re not the only one craving that sweet, gooey, triangle of deliciousness.

You will know that something else is filling up your craving cup, letting it overflow past one piece of pie. But first, let’s cover some basics.

The Gut-Brain Axis

Do you ever wonder why your stomach may cramp up from swimming in cool water after eating a large amount of food? Your brain slows your digestive system to focus on moving and keeping you warm, cramping up your gut!

The gut-brain axis is a communication system between, you guessed it, your digestive system and your nervous systems.

This communication system is what triggers your cravings of warm apple pie, even on a full stomach: your brain releases appetite stimulants and your gut suddenly opens up room for dessert unlocking that “second stomach”.

However, the gut is not alone. There’s an enormous party of microorganisms that can have influence on this gut-brain axis, and they’re living inside of your gut!

Manipulating Microbiota

The something else driving your cravings is the community of microorganisms living in your gut called your microbiota.

We benefit from them about as much as they benefit from us; microbiota are involved in nutrient metabolism, anti-microbial protection (against disease causing bacteria), immunity, development, and more.

Microbiota Mind Control

The crazy thing is, research suggests that microbiota within the gut seem to have some level of control over appetite, taste perception, and even behavior.

Don’t take this to mean that your gut microbiota are controlling your mind. After all, we have grown up and evolved with them.

Nevertheless, you are still their host, and your microbiota will try and sway you in their favor using hormones, neurochemicals, or any other trick they have up their sleeve.

Your Microbiota likes dessert as well

The microbiota have their own food preferences and will release more reward chemicals than your own body does after you eat something they need. Depending on the microbiota, that could mean cravings for the fatty, sugary, holiday desserts!

The more of one type of microbiota you have in your gut, the stronger that signal is presumed to be. This is partially why obese individuals have a much harder time keeping weight off, and why a varied diet is generally praised as healthy.

Lost In The Masses

Studies have reported a decreased gut microbial diversity for either side of the appetite spectrum, obesity and anorexia nervosa. It may even be associated with depression and anxiety.

With a varied diet of micro and macronutrients, you should be feeding several different kinds of microbiota. The more kinds of microbiota you have in your gut, the more competition each microbial organism encounters.

Imagine you are going out to eat with two of your friends. They are a bit more similar in food taste than you are and inch toward one option, leading you, the odd one out, to follow.

If you were a group of ten friends, your food interest would likely be a bit more varied based on culture, preferences, etc. and the decision would not be so clear. It would be easier to make your own decision over the larger discussion.

In principle, this is how your microbiota would work: even if they have enough resources to try and manipulate you after the competition, no matter what method of manipulation they try on you, any particular signal would likely be lost in the variety of signals, allowing your own signal to dominate.

This holiday season, be conscious of your diet variety to prevent any extra cravings!

To Sum It Up

Microbiota within your gut make use of the gut-brain communication system attempting to manipulate your food intake to support their own preferences.

The more of a particular food you eat, the more microbiota that feed off it will survive, and continue to drive your cravings for those particular foods. This is why a varied diet is recommended; it will feed several different species of microbiota, leading to more competition and each distinct signal trying to sway your cravings will be lost in the masses.

Happy Holidays!

- Lucas Roldos

Disclaimer: The information provided is meant to spread knowledge and induce interest for educational purposes. It is based on limited research. We try to pull the overall message of the literature, but further research may be necessary.  What is done with the information or suggestions is solely the consumers decision. The information provided is not meant to treat or diagnose any medical condition. References are provided for informational purposes only and do not constitute endorsement of any website or other sources.

References provided within the text as hyperlinks.

POWER RANGERS AND PROTEIN: A LOOK A COMPLETMENTARY PROTEINS

You’d be surprised by how many foods have protein in them. Obviously at different degrees, but even your hummus and pita chips have some level of protein.

Now what is protein? 

Proteins are large molecules made up of smaller building-block units, called amino acids (AAs), that are necessary for your body’s structural (muscle), regulational (hormones), and functional (enzymes) needs [1].

There are 20 different AAs that are commonly found in the body and combine in various ways and amounts to build and shape a protein for its specific function [3].

Remember how power rangers combined their fighting machines to make a huge awesome robot: the Megazord?

Imagine there are 20 different colored power rangers, and they can combine their fighting machines in various ways to create several different types of Megazords.

While some AAs can be produced by the body, there are nine essential AAs that you can only get from your diet [2, 4]. 

Animal protein (meat, dairy, seafood, eggs, etc.), considered a ‘complete protein’, provides the essential AAs at adequate proportions for protein production [4].

When your body does not have all the essential AAs in similar quantity, as with most vegetable protein sources, excess above the quantity of the AAs at the lowest concentration will be broken down into energy [5].

You’ll see what I mean in the table below. 

In the peanut essential AA profile, two AAs (tryptophan and methionine) are quite low. If nothing else is consumed along with the peanuts, the excess of the other AAs above the drawn line (greyed out) will be broken down.

Therefore vegetable based dishes rarely only include one staple crop (corn, rice, beans, soy). When consumed together, grains, legumes, and nuts/seeds can form what are called complementary proteins [4, 6]. 

Wheat compliments the AA content of peanuts, which is why peanut butter and bread is such a popular combo [6]. Other basic combinations include rice and lentils, corn and beans, or those pita chips and hummus (chick peas).

Just as the Megazord can’t be complete with all the power rangers combining, proteins cannot be constructed completely in the body without a complete collection of the AAs. 

Thus, the concept of complementary proteins is especially important for vegetarians, to maintain a complete AA pool in the body.

Although it may not be essential to have the combinations within a meal, ensure to complement protein sources within the meals of the day [4]: Cereal for breakfast; lentils at lunch; nuts and seeds in a salad for dinner. 

Next time you are cooking some pasta or rice, make sure to invite some of the other power rangers to the party, incorporating pine nuts or lentils to complete the Megazord and save the world!

…or save those lonely AAs from unnecessary demotion.

Reference:

1)      National Institute of Health. US National Library of Medicine: Genetics home Reference. What Are Proteins and What Do They Do? https://ghr.nlm.nih.gov/primer/howgeneswork/protein (2017)

2)      Precision Nutrition. All about protein: What Is It and How Much Do You Need. http://www.precisionnutrition.com/all-about-protein

3)      Rice University: OpenStax College. Types and Functions of Proteins. http://cnx.org/contents/GFy_h8cu@10.114:2zzm1QG9@7/Proteins

4)      Young, VR & Pellett, PL. Plant proteins in relation to human protein and amino acid nutrition. The American Journal of Clinical Nutrition  (1994). https://www.ncbi.nlm.nih.gov/pubmed/8172124

5)      Millward, DJ. The nutritional value of plant-based diets in relation to human amino acid and protein requirements. The Proceedings of the Nutrition Society (1999). https://www.ncbi.nlm.nih.gov/pubmed/10466163

6)      World Health Organization, Food and Agriculture Organization of the United Nations, United Nations University. Protein and amino acid requirements in human nutrition Report of a joint FAO/WHO/UNU expert consultation (WHO Technical Report Series 935)

http://www.who.int/nutrition/publications/nutrientrequirements/WHO_TRS_935/en/

Lucas Roldos 

Traditional Diets and Gut Bacteria: A tale of Two Microbes (Part 2)

To recap where we left off from Part 1 of this article; 

Hunter-gatherer societies have unique gut bacteria—known as the gut microbiota—that are likely protective against obesity and all the negative health consequences that come with being overweight. This is due in part to the large quantity of prebiotics that these traditional societies consume in their diet. What differs between our gut bacteria and theirs, and why might it be such a big deal? 

THE GUT BACTERIA SPECIES: PREVOTELLA & BACTERIOIDES

For the past year, I’ve been researching the gut microbiota variations between Western peoples and seven different hunter-gatherer and traditional societies: the Yonomami people of Venezuela[1], the Sausi and Asoro of Papua New Guinea [2], the Matses and Tunapuco from Peru [3], the Mossi of Burkina Faso4, and the Hadza of Tanzania[5]. All of them differ quite significantly from each other (and from us) in terms of their gut microbiota ecosystem. But one unifying thread that connect these geographically separate, traditional societies from Western ones is that not only do they have much higher diversity in bacterial species, but they have much higher levels of a species called Prevotella, whereas we have more of the species Bacterioides.

HOW TO INCREASE YOUR LEVELS OF PREVOTELLA?

It is thought that Prevotella thrives best when its host consumes high levels of fibrous, prebiotic-containing plant-based foods, whereas Bacteroides can resist and thrive when there’s more animal fats and processed foods being ingested (as is the case in modern diets). When fiber and prebiotics enter the colon, both Prevotella and Bacteroides can ferment these into products called short-chain fatty acids (SCFAs). Where the two microbes differ, however, is that Prevotella makes two to three times more of the SCFA propionate than Bacteroides does. 

HIGHER LEVELS OF PROPIONATE COULD PREVENT WEIGHT GAIN

A recent clinical trial in humans have demonstrated that propionate has potent anti-obesity effects, mainly by tricking the brain into thinking it’s less hungry than it would be ordinarily; results from the study showed that participants who had received propionate supplementation consumed 14% fewer calories overall in their diet compared to participants who received a placebo. Taken over a lifetime, such a 14% reduction could prevent the weight-gain that comes with ageing.

THINGS ARE GETTING WORSE, BUT UNDERSTANDING THE MICROBIOTA CAN HELP

So as this global pandemic of obesity, diabetes, and high blood-pressure continues to worsen, novel therapies targeting the gut microbiota will become crucial. Expanded research and development into human-to-human microbiota transplantation and over-the-counter synbiotics (supplements which contain both prebiotics and live bacteria) have the potential to alleviate this pandemic. This will require the need for super donors who have optimal gut microbiota profiles—traditional, hunter-gatherer societies harboring Prevotella could become invaluable for providing such super donors. For this reason, the scientific community really needs to expedite gut microbiota research before traditional cultures and their dietary habits are completely wiped out by the advance of the modernized world.

- Tyler Feeney- 
M.Sci (c) in Dietetics

References

Clemente, J. C., Pehrsson, E. C., Blaser, M. J., Sandhu, K., Gao, Z., Wang, B., . . . Dominguez-Bello, M. G. (2015). The microbiome of uncontacted Amerindians. Science Advances, 1(3), 1-12.
Martínez, I., Stegen, J. C., Maldonado-Gómez, M. X., Eren, A. M., Siba, P. M., Greenhill, A. R., & Walter, J. (2015). The gut microbiota of rural Papua New Guineans: composition, diversity patterns, and ecological processes. Cell Reports, 11(4), 527-538.
Obregon-Tito, A. J., Tito, R. Y., Metcalf, J., Sankaranarayanan, K., Clemente, J. C., Ursell, L. K., Zech, X. Z., ... Lewis, C. M. (2015). Subsistence strategies in traditional societies distinguish gut microbiomes. Nature Communications, 1-6.
De Filippo, C., Cavalieri, D., Di Paola, M., Ramazzotti, M., Poullet, J. B., Massart, S., . . . Lionetti, P. (2010). Impact of diet in shaping gut microbiota revealed by a comparative study in children from Europe and rural Africa. Proceedings of the National Academy of Sciences, 107(33), 14691-14696.
Schnorr, S. L., Candela, M., Rampelli, S., Centanni, M., Consolandi, C., Basaglia, G., . . . Severgnini, M. (2014). Gut microbiome of the Hadza hunter-gatherers. Nature Communications, 1-5.