Initially seen as a way of combating malnutrition spirulina is a food supplement that is growing more popular, especially among people who are vegetarian or véganes (not consuming any food product of animal origin)
And for good reason, the list of virtues health that are attributed to him continues to grow: it would help to fill the nutritional deficiencies, enhance the immune system, reduce cholesterol, fight fatigue and would a natural antioxidant that doubled as a detoxifier..
.. This star of parapharmacies is it really the dietary supplement a “miracle” it claims to be? Spirulina is rich in protéinesPrésentée in the form of tablets, paste or flakes, spirulina has the nutritional advantages of some. This organism edible and easily digestible, mi-alga, mi-bacterium, is naturally present in the lakes of Africa, Latin America and South Asia.
Now, spirulina is grown on an industrial scale anywhere in the world.
In France alone, 30 tons are produced each year, according to the Federation of Spiruliniers of France. The main strength of spirulina is its high protein content – of the order of 60% to 70% – or more than fish (25%), soybeans (35%) or cereals (14%). This wealth, however, must be put in relation to the small amounts consumed each day. The quantity adds quality. In fact, spirulina contains almost all the amino acids (there are 20), of which a good proportion of essential amino acids that the body cannot manufacture.
A detail that has its importance, since none of these 20 “chemical building blocks” used in the construction of proteins should not be missed in order for our cells to function properly. However, some amino acids essential for children (tryptophan, lysine, and histidine) are very abundant in spirulina.
A good source of vitamin.
.. .spirulina contains a wide range of vitamins, the content of which may vary according to the process of drying. In fact, these vitamins are sensitive to heat. Vitamin the most abundant is the pro-vitamin A, a molecule that can be converted into vitamin A.
. it is estimated that It would take between 3 and 6 grams of Spirulina to cover the daily needs for vitamin A recommended in the adult population, estimated to be 900 micrograms. ” READ ALSO – what IS the use of vitamin A? In addition to the pro-vitamin A, spirulina is rich in vitamin E. . it has antioxidant properties that help combat the premature aging of cells. ” READ ALSO – Where does one get vitamin E? . ..
But not vitamin B12Dans a lesser extent, spirulina contains B vitamins, including vitamin B12. It was of particular interest to people véganes since B12 is found exclusively in the excluded foods from their diet: meat, fish, and eggs. Spirulina is often considered, wrongly, as a good source of vitamin B12. Indeed, several studies have shown that the vitamin B12 found in spirulina is in fact in large part a variant inactive in humans.
In 2016, the american academy of nutrition and dietetics has determined that spirulina is not a reliable source of vitamin B12 for people vegetarian and vegan.
A fact also confirmed by the French Agency for food safety (Anses). “READ ALSO – what IS vitamin B12? The mineral content correctesCalcium,potassium, phosphorus, magnesium, iron, zinc, copper.
.. .. .spirulina contains a good number of minerals, whose content may be enriched in the culture.
As regards the iron, it is estimated that a dose of 10 grams of spirulina would cover 64% to 200% of the needs of a child aged between 6 months and 3 years. By comparison, a dose of 38 grams of cereal complete enough to cover the iron requirement of a child. Spirulina also contains quantities of interesting magnesium and potassium.
However, it is not, a very good source of zinc, selenium and iodine in the natural state. Enrichments in the culture medium may, however, enrich the spirulina, zinc and selenium. The consumption of spirulina has not, however, be of interest only if it is accompanied by a balanced diet. Moreover, we do not know precisely to what extent the nutrients that it contains are properly absorbed by the body.
Health claims incertainesBon number of virtues health that are attributed to spirulina are not, for the time being, no scientific basis.
There is not enough evidence to say that spirulina helps in digestion or to lose weight, or that it reduces anxiety and stress, or that it attenuates. Few studies have shown a beneficial effect of this micro-alga on the decrease in the rate of cholesterol or revealed that she had actually antioxidant properties, but they have been conducted on a small number of people, sometimes without a control group. To note that spirulina is not considered as a drug but as a dietary supplement. Implementation gardeSuite to several cases of adverse effects, the French Agency for food safety (Anses) has warned consumers of spirulina in November 2017. The Agency stressed that these products may be contaminated by cyanotoxins, bacteria or traces of lead, mercury and arsenic.
On the other hand, the Anses has estimated that, in the absence of contamination, the spirulina consumed in low doses (up to several grams per day in adults) does not present any particular risk.
It is recommended to consumers to buy spirulina completion of circuits in accordance with the regulations, controlled by the government.