Spirulina: Beyond Food

Considered by some as a superfood for its high nutrient density, Spirulina (a blue-green microalgae) has demonstrated uses beyond its nutritive content.

Spirulina seems to improve exercise performance and increase fat oxidation (fat burning), improve oxidative stress in chronic obstructive pulmonary disease (COPD), and may even help treat cold sores!

Allergy Away!

Anyone with seasonal allergies can attest that they are no fun. Allergic rhinitis is characterized by sneezing, itching, congestion, and a runny nose. Who wants that?

Spirulina has demonstrated clinical effectiveness for improving allergy symptoms. This is partially attributed to spirulina’s capacity to mediate inflammation and decrease histamine (an immune response stimulator).

I used to think my occasional runny nose and itchy throat and eyes were due to the cold or lack of sleep, but once I started adding some of the green stuff to my smoothies, these symptoms seemed to decrease.

It’s no holy grail, but it could help!

If you experience seasonal allergies, you are likely familiar with over-the-counter anti-histamines, such as Zyrtec, Allegra, or Benadryl, but they can carry undesirable side effects.

Spirulina does not seem to have negative side effects besides small amounts of heavy metals or water contaminants.

Heavy metals

Spirulina is a biological organism that can bind to pollutants such as heavy metals and toxic organic and/or inorganic contaminants. It can be used to clean out contaminated waters.  

Just like mercury in tuna can be dangerous if consumed in excess, some of the heavy metals that spirulina binds to could accumulate in your body if consumed at high levels.

However, this is only a concern if the spirulina is cultivated in contaminated waters or if you consume too much of it (moderation is key).

Generally, if being produced for human consumption, the supplement will be tested to ensure contaminants do not exceed a certain threshold well below levels of toxicity.

Spirulina’s property of binding contaminants may even occur within your body! Preliminary evidence in rats shows that spirulina could limit the negative effects of heavy metals within an organism.

You shouldn’t have any worries about heavy metal toxicity when consuming spirulina. If anything, it could help flush some contaminants out of your body!

Fatigue Fighter?

While evidence for spirulina’s anti-fatigue potential is conflicting, its nutrient profile combination of several B vitamins, essential fats, iron, and polysaccharides could help, especially if one of the previously mentioned nutrients is missing from the diet.

The B vitamins help make energy more available from food, while the essential fats and polysaccharides also contribute to energy release within the body, contributing to Spirulina’s fatigue fighting potential.

As for iron, you may be lacking it in your diet and not even know it! According to the WHO, iron deficiency is the most common nutritional disorder in the world, and the only one still prevalent in industrialized countries.

If you’re frequently feeling tired, iron supplementation with spirulina could help!

Spirulina supplementation may improve energy levels by stabilizing blood iron concentrations, as iron deficiency is associated with higher levels of fatigue regardless of anemia (low healthy red blood cells). Inclusively, Spirulina may even improve anemia.

Maybe Yoda is so agile and green from eating Spirulina all his life!

Quick Tip: Iron is notoriously hard to get from a normal diet, whether due to its bioavailability (extent to which a substance enters the body’s circulation) or dietary inhibitors innate to many plant foods. When mixed with a source of vitamin C, such as orange juice or a serving of strawberries, absorption of iron is improved. Mix your powdered spirulina with a glass of orange juice to citrus-away the fishy flavor and make the iron more available!

To Sum It Up

Beyond its high nutrient-density, Spirulina has demonstrated evidence for fighting allergy symptoms as well as cleaning pollutants from lakes and possibly our own bodies.

Following its high content of B vitamins, essential fats, polysaccharides, and iron, spirulina may help combat fatigue. Mix it in with some orange juice, and you will absorb more iron, not only potentially preventing fatigue, but also iron deficiency and anemia.

Try out spirulina and let us know what you think! Does it keep your allergies in check or help you feel more energized? 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.

Food Fun, Funds, and Fundamentals (Series #2)

Welcome back to the second installment of “Food Fun, Funds, and Fundamentals,” an ongoing exploration of food preparation, handling, and appreciation. To learn more about the philosophy behind these vignettes, please click here for Series #1.

          As we all know, imparting flavor to a dish can be enhanced in various ways using herbs and spices, which are available for purchase in either dried or fresh varieties (taken from the bark, fruits, seeds, flower buds, and roots of plants).

PROTECT THE FLAVOR

Since the flavor of herbs/spices are contained in volatile oils, care must be taken to preserve these oils lest they be wasted (think of freshly crushed peppercorns versus the foul-tasting sand most people call pepper).

Herbs should be stored in the refrigerator once they are removed from the plant. To maintain freshness longer, they can be placed in a cup of water, much like you would for flowers.

Prior to using herbs or spices in your dishes, you can extract more aroma by any of the following:

·        Finely (rather than coarsely) chopping your herbs.

·        Crushing dried spices between your fingers, as mild heat will activate and stimulate the release of oils contained in the center of the dried material.

·        Lightly roasting spices using olive oil or some other dietary oil.

·        For maximum flavor, you may purchase a mortar and pestle for crushing your herbs and spices (works wonderfully for preparing homemade Chai).

TOO MUCH SALT...

Table salt—while useful for bringing out the flavor in dishes—is often overused in modern-day food processing. In individuals who are genetically sensitive to salt, excessive consumption is associated with high blood pressure (also known as hypertension) and heart-disease; while some people can excrete excess salt from food via the kidney without issue, certain individuals trap salt not just in the walls lining their blood-vessels, but in the water between the cells lining their skin, frequently leading to salt-overload and ultimately, kidney dysfunction[1].

SALT CAN RUN, BUT IT CAN't HIDE

Doctors and nutritionists will often recommend higher bean, legume, and overall vegetable consumption in the diet to prevent or attenuate hypertension. But for many people living on a budget, that translates into higher consumption of canned food items, which are notoriously high in salt and the sodium that can lead to hypertension in those susceptible. Luckily by simply draining the canned goods in a strainer first, then rinsing them in running tap water, you will remove on average 40% of the sodium[2].

     Of the five senses involved in eating,

     Taste is the most important.

     It is our most direct, embodied encounter with food;

            It affords pleasure and disgust; and

            It is the one sense we cannot help but use.

     Yet taste is more than something that just happens in the mouth:

     It is also the leading metaphor in aesthetics.

- David M. Kaplan3

- Tyler Feeney-

M.Sci (c) in Dietetics

References

1.      Choi, H. Y., Park, H. C., & Ha, S. K. (2015). Salt sensitivity and hypertension: a paradigm shift from kidney malfunction to vascular endothelial dysfunction. Electrolytes & Blood Pressure, 13(1), 7-16.

2.      Duyff, R. L., Mount, J. R., & Jones, J. B. (2011). Sodium reduction in canned beans after draining, rinsing. Journal of Culinary Science & Technology, 9(2), 106-112.

3.      Kaplan, D. M. (2012). The Philosophy of Food. Berkeley: University of California Press.

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.