The hectic day to day of our society prevents people from being able to eat adequately. Some have opted for dietary supplements, faithful allies that provide vitamins and minerals for day to day. Among these, the alga chlorella .
An algae? How can an algae help my health? Well, the answer might surprise you. In the following article, we will explain the commercial and dietary uses that have been attributed to this peculiar organism.
What is chlorella?
As previously stated, chlorella is a single-celled alga . It is produced and distributed commercially due to its nutritional properties, addressing different systems. (1)
To highlight: The alga lives only in aquatic environments, both fresh and salt water. Its existence dates back millions of years (even billions) ago.
In this sense, its discovery dates back to 1890, however, its commercial use was not considered until the middle of the last century, as an alternative to the growing demand for food.
Note: There are more than 20 known spices , the most used are Chlorella pyrenoidosa and C. vulgaris.
What is chlorella used for?
The role of seaweed for our body has been studied in detail for decades, especially as an antihypertensive, pro-immune and anti-inflammatory. Next, we will explain how chlorella can improve your life:
1. Strengthens the immune system
Chlorella contains pro-immune properties in animals. One study, published in the Nutrition Journal , sought to assess the usefulness of chlorella in humans, particularly in raising levels of type A antibodies , important in fighting respiratory infections.
Note: The study found that chlorella consumption increased the production of the aforementioned antibodies. In other studies, it was also found an elevation of natural killer cells , useful against infections and toxins. (two)
2. Controls blood pressure, cholesterol and blood sugar
Arterial hypertension, metabolic syndromes and diabetes mellitus are prevailing public health problems in our society. Chlorella could be a dietary adjuvant in reducing these problems, through multiple mechanisms.
In this sense, it decreases the oxidation of fatty acids in the blood with its antioxidant properties, reducing the risk of arteriosclerosis.
On the other hand , it stimulates the production of nitric oxide (an important arterial relaxant), decreasing the rigidity of the blood vessels.
To highlight: In the same way, chlorella stabilizes fasting glucose levels, by increasing its transport to skeletal muscle.
3. Helps eliminate toxins from the body
Dioxins are environmental pollutants , present in the environment and whose exposure to humans is of great concern. The consumption of chlorella algae increases the fecal excretion of these toxins , preventing their intestinal absorption.
Its ability to reduce the concentration of heavy metals , such as methylmercury (derived from environmental mercury), found in fish and aquatic organisms, has also been evaluated. Chlorella fiber absorbs methylmercury in the body, increasing its fecal excretion.
4. Favors the digestive system
Chlorella has hepatoprotective effects. It could help combat a group of pathologies known as non-alcoholic fatty liver diseases (NAFLD), secondary consequences of hypertension, dyslipidemia and diabetes (diseases that we treated previously).
5. Decreases inflammation
The antioxidant effects are of great interest. Chlorella cells contain carotenoids , such as beta-carotene, antheraxanthin, zeaxanthin, and lutein, which reduce free radical production and cause widespread inflammation.
Important: This supplement also induces cytokines, anti- cancer and anti-proliferative compounds in the body, with net anti-cancer benefits.
In Alzheimer’s disease, the red blood cells of these people are highly oxidized, due to low levels of antioxidants such as lutein. A compound that the algae is rich in (200 mg per 100 g). The possibility that chlorella may reduce neurodegenerative effects has been studied . (3)
6. Increases muscle mass
Every professional bodybuilder or weightlifter will tell you that the key to muscle growth is in your diet. How do you build muscles? Protein. Specifically, amino acids.
Chlorella contains essential amino acids, such as isoleucine, lysine, tryptophan , phenylalanine, etc. These amino acids are the source of energy to increase muscle mass.
7. Fights anemia
Iron deficiency causes a type of anemia and represents a risk in pregnant women. The body has a modest amount of it (104 mg/100 g).
Highlights: In research published in the journal Plant foods for human nutrition, researchers gave oral chlorella supplements to pregnant women during their third trimester who had low iron levels. (4)
After 12 to 18 weeks, the pregnant women demonstrated a decrease in the clinical parameters of pregnancy-associated anemia. This shows that the iron load of chlorella has good nutritional value.
Note: It also has vitamin B12 (as we will mention later), so it helps against anemia caused by deficiency of the aforementioned vitamin.
8. Contributes to weight loss
Chlorella has not been shown to directly contribute to weight loss. However, it does have antiglycemic effects (favors the entry of glucose into cells) and decreases the concentration of LDL (so-called bad cholesterol), both in rodents and in humans.
Note: In patients with overweight or metabolic disorders, the focus on a better diet is the cornerstone of treatment, seeking to stabilize altered sugar and fat levels.
9. Improves skin and hair
Vitamin C, A and the B family are essential factors for multiple processes, such as the synthesis, growth and differentiation of new cells .
The regeneration of the dermis, the scalp and the integrity of the hair depend on these nutrients and much more, of which chlorella is rich.
To highlight: Chlorella has a large amount of biotin or vitamin B7 , whose deficiency is involved in alopecia (hair loss).
Chlorella properties
Chlorella is rich in vitamins and minerals , as well as essential nutrients for our body, such as those that we will mention below:
1. Vitamins
Chlorella contains much of the B vitamins, including folic acid , biotin , thiamine , and cobalamin , as well as vitamins C, D, E, and K.
You should know: Hyperhomocysteinemia is a disease caused by a nutritional deficiency of vitamin B12, B6 or folic acid.
Pregnant women are particularly susceptible to deficiency of the latter , since it increases the risk of generating neural tube defects. Therefore, the high folate content could be useful in these risk patients.
Note: Chlorella also contains significant concentrations of ergosterol and vitamin D2 . When ingested in our body, they are converted to 25-hydroxyvitamin D, necessary for the regulation of calcium and phosphorus.
2. Minerals
The vitamin content of this food is impressive, particularly potassium, iron and calcium. There are also many more, such as sodium, magnesium, selenium, manganese and phosphorus.
Note: All of these nutrients have benefits. The deficit of any of them leads to a progressive deterioration of the body condition.
How should chlorella be taken?
If you want to take advantage of the nutritional content of this plant, and the benefits it provides, you can buy it in the form of capsules, tablets, powder (dark green in color) and extracts .
To highlight: Each three tablets (3.9g), contains 10 calories and 2 grams of protein. You can ingest it as a dietary supplement, or add it to your natural drinks , such as juices or smoothies. You can also add it to savory or sweet dishes, such as cookies.
As for the dosage, there is no final verdict (due to lack of sufficient research). Some studies mention that the consumption of 5 g per day is necessary to achieve therapeutic effects , while other studies have observed such effects at much lower doses. (5) (6)
Key Findings
- The chlorella algae is an aquatic organism whose nutritional content has been studied over the years.
- It presents antihypertensive and hypoglycemic effects , improves the lipid profile of patients and strengthens the immune system.
- The chlorella algae also promotes muscle growth , provides iron to the diet and detoxifies by binding to heavy metals.
- It is a food loaded with vitamins and minerals , such as folic acid, fiber, protein and essential amino acids. That is why it offers endless benefits.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.