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You Won’t Want To Miss The Amazing Health Benefits This Green Powder Offers!

You Won’t Want To Miss The Amazing Health Benefits This Green Powder Offers!

Eating healthy is not only important for keeping us fit, but many body functions can greatly benefit from it, as healthy food improves your mood, gives you more energy, and helps you fight various diseases. But taking care of your health doesn’t just mean reducing the amount of junk food you eat and being more physically active – it is important to consume the food that nourishes our body and keeps it healthy.

Superfoods are those types of food that are rich in various nutrients, such as vitamins, minerals and healthy fats that help our organism fight vicious diseases and prolong our life span. One of the most famous superfoods are blueberries known for their vitamins. Spirulina, possibly one of the oldest life forms on Earth and a plant that has between 50 and 70% protein, has become one of the most popular superfoods.

What exactly is Spirulina?

    How’s spirulina looks like in powder form.

    We are mostly used to seeing spirulina in a form of a powder or as a capsule, but have you ever wondered what it is exactly? It is actually a blue-green algae that has been around for a very long time, but people have recently started being aware of its numerous benefits such as the ability to boost your energy, strengthen your immune system, balance pH levels and improve your digestion. It is rich in many amino acids essential for our body, and it can be a great source of iron, B and K vitamins, calcium and magnesium. And as already mentioned, it has more protein than certain types of meat and fish.

    Where can Spirulina be found in nature?

    Spirulina in the form of algae grows in freshwater lakes, rivers and ponds as well. It prefers lots of sunlight with moderate temperatures and clean water. Wild form of spirulina can be found in Mexico and in Africa, but due to its rise in popularity it is commercially grown worldwide.

    Spirulina is very rich in nutrients

    The reasons spirulina is so beneficial for our health are obvious if we take a look at nutrients contained in spirulina. With the range of vitamins such as vitamin A, B6, B12, C, E, K and minerals such as calcium, iron, magnesium, phosphorus and potassium, spirulina represents a healthy source of essential vitamins and minerals our body needs. Together with Omega-3 and Omega-6 fatty acids and the high amount of proteins, spirulina is a real immunity booster bomb.

    It is rich in proteins

    Spirulina contains from 50-70% proteins which have all the necessary amino acids and are highly digestible. It can be a great source of protein for people who don’t consume meat. One cup of spirulina (112 grams) contain s around 64 grams of protein, which is a little more protein than we need in a day – recommended daily intake for women is 46 grams, and 56 grams for men.

    It is rich in B12

    The lack of vitamin B12 can cause anemia, fatigue and depression, thus it is important to have enough of this vitamin in our organism. B12 is commonly found in foods such as different types of meat, eggs and cheese, and less commonly in plant foods. One of the exceptions is spirulina which is high in vitamin B12 and as such a great source of this vitamin for vegans.

    It contains Gamma Linolenic Acid (GLA) and Omega-3s

    Both gamma linolenic acid omega-3 acid have numerous health benefits, such as reducing inflammation, helping with skin conditions, high cholesterol, heart disease, nerve pain, depression, asthma and so on. Spiruilna is a natural source of these acids, and considering the fact that GLA is rarely found in food sources, this makes spirulina that more valuable.

    Benefits of Spirulina

      An overview of the nutrition content of Spirulina

      It is difficult to list all the benefits you can feel when consuming spirulina, thus we’ll try to list the most important ones.

      1. Spirulina balances blood sugar There are a number of studies conducted on animals indicating that spirulina is as effective as some diabetes medication, if not more effective, in helping to control blood sugar levels. Another study conducted on 25 people suffering from type 2 diabetes further confirms how beneficial spirulina is in balancing blood sugar.

      2. Spirulina helps with allergies If you are suffering from allergies and experience symptoms such as nasal discharge, sneezing, nasal congestion and itching, spirulina will help you relieve those symptoms, as it has been proven it is effective o n allergic rhinitis.

      3. Spirulina helps fight oral cancer Evidence suggest that spirulina may be successful in helping people fight cancer, and it has been studied in relation to oral cancer. In a study conducted on 87 people with precancerous lesions in the mouth, 45% of the group consuming 1 gram per day during one year saw complete regression of lesions.

      4. Spirulina improves muscle strength and endurance In order to prevent muscle fatigue and injuries when exercising or engaging in physically demanding activities, you need to consume foods with antioxidant properties and spirulina is very rich in antioxidants. Furthermore, studies have shown that spirulina can have preventative effects on muscle damage and increase exercise performance.

      5. Spirulina helps regulate blood pressure According to a study conducte d in Mexico, taking 4.5 grams of spirulina per day reduces high blood pressure both in men and women.

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      6. Spirulina helps regulate cholesterol Higher cholesterol means you are at risk for heart diseases. Luckily, there are natural ways to lower cholesterol, such as consuming spirulina. A study conduc ted on 78 elderly males and females, where they consumed 8 grams of spirulina per day during 16 weeks, showed significant reduction in cholesterol levels.

      7. Spirulina helps fight anemia Anemia is characterized by a deficiency or red cells and hemoglobin, and it causes fatigue. 40 elderly people suffering from anemia were subjects to a study which proved that the consumption of spirulina increased hemoglobin content in blood.

      8. Spirulina helps weight loss As spirulina contains high amounts of proteins, it may satisfy your hunger and lead to fat burning. Its benefits are obvious in long term and are much more effective than short term diets, as this study suggest.

      9. Spirulina helps eliminate candida If pH balance in our bodies is for some reason disturbed, it can cause candida to grow, thus causing many problems, such as leaky gut syndrome. Several animal studies indicate that spirulina is effective in inhibiting uncontrollable growth of candida.

      10. Spirulina helps in protecting the brain Spirulina can help you improve your focus and concentration, but it may also prevent degenerative diseases such as Alzheimer’s and Parkinson diseases due to its antioxidant properties, as one study show s.

      Are there any side effects to spirulina?

      There are no know side effects, yet you should buy high quality spirulina and only from trusted sources. In addition, women who breastfeed and people with auto-immune diseases should better stay away from consuming spirulina.

      Should you choose tablets or powder?

        See if you want to take it directly or mix it with something else!

        Both tablets and powder have its pros and cons. As tablets are a more compact in form, they might not be fully digested, therefore your body won’t absorb all the nutrients. Spirulina tablets may also contain some fillers or binding agents that are also hard to process. However, they have longer shelf life, and they are more practical as you can carry them around and consume them easily.

        On the other hand, powder is more easily and more quickly absorbed. Yet if you consume it with foods that your body has difficulty processing, it would also be hard to absorb spirulina’s nutrients completely. But, you can mix spirulina powder into almost any food: juices, smoothies, and even bread and salad dressings.

        Whichever you opt for, it is important to use it on the daily basis.

        How much you should take every day?

        For children under the ages of 18, the best practice is to always consult your doctor if it safe to give them spirulina. As for adults, the standard dose is 500mg per day (or 4-6 tablets), yet it is advisable to consult your doctor or a healthcare professional for the recommended dose.

        For women who are pregnant or breastfeeding, it is better to avoid consuming or to consult the doctor. Moreover, people with a condition phenylketonuria and people with auto-immune diseases are advised not to consume spirulina.

        It is important to note that spirulina in itself won’t be fully beneficial if you don’t change your dietary habits. You cannot expect good results if you take spirulina and eat fast food, for example. To have the best possible results, your diet needs to be balanced as well.

        How to make spirulina taste great?

        Some people might find spirulina’s taste unusual and strange, so we are giving you some great recipes that are delicious. Hope you like green color, because spirulina will turn all your food green!

        Spirulina smoothie

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          What you need:

          – 1 banana

          – ½ avocado

          – a squeeze of fresh lemon juice

          – a little bit of cinnamon

          – 1 teaspoon of spirulina

          – 1 cup of nut milk

          Preparation:

          Put all ingredients into a blender and mix.

          Spirulina berries smoothie

            What you need:

            – 1 or 2 cups of non-sweet full fat coconut milk

            – 1 cup of frozen berries

            – ½ frozen banana

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            – 2 teaspoons of spirulina

            – ½ handful spinach

            – ½ handful kale

            Preparation:

            Put all ingredients into a blender and mix. Pour into a bowl and put some fresh berries or other favorite toppings.

            Spirulina bites

            What you need:

            – 1 cup grinded seed mix

            – 10 dates without pits

            – 1/3 cup almond butter

            – 1-2 teaspoons of spirulina

            – 1 teaspoon of vanilla extract

            – a pinch of salt

            Preparation:

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            Mix dates and seeds in a large bowl. Add other ingredients and mix again until you get a sticky mixture. Dive the mixture and roll into 10 balls. Keep for 2-3 days in a refrigerator.

            Spirulina ice-cream

              What you need:

              – 2 frozen bananas

              – 1 teaspoon of spirulina

              Preparation:

              Put bananas in blender and mix them, then add spirulina, mix again and serve.

              Spirulina mango pudding

                What you need:

                – 3 cups of chopped mango

                – zest from 1 lemon

                – 1 teaspoon of spirulina

                Preparation:

                Put all ingredients in a blender and mix until it’s smooth. If it’s not sweet enough for you, you can add honey or stevia.

                Featured photo credit: https://pixabay.com/ via pixabay.com

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                Last Updated on August 15, 2018

                7 Amazing Things That Will Happen When You Do Plank Every Day

                7 Amazing Things That Will Happen When You Do Plank Every Day

                Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

                Video Summary

                Why is it important to train up our core strength?

                There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

                This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

                Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

                In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

                One Exercise, multiple benefits

                There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

                By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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                When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

                Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

                In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

                What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

                What will happen when you start doing planks every day

                  1. You’ll improve core definition and performance: 

                  Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

                  • Transverse abdominis: increased ability to lift heavier weights.
                  • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
                  • Oblique muscles: improved capacity for stable side-bending and waist-twisting
                  • Glutes: a supported back and a strong, shapely booty.

                  2. You’ll decrease your risk of injury in the back and spinal column

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                    Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

                    Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

                    3. You’ll experience an increased boost to your overall metabolism

                      Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

                      4. You’ll significantly improve your posture

                        Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

                        A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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                        A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

                        On top of everything, someone with good posture looks better, healthier, and more confident.

                        5. You’ll improve overall balance

                          Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

                          6. You’ll become more flexible than ever before

                            Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

                            7. You’ll witness mental benefits

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                              Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                              How to hold a plank position

                              1. Get into pushup position on the floor.
                              2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                              3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                              4. Your head is relaxed and you should be looking at the floor.
                              5. Hold the position for as long as you can.
                              6. Remember to breathe. Inhale and exhale slowly and steadily.
                              7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                              Watch the video if you have any doubt!

                              Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                                How to improve your plank time gradually

                                1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                                2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                                3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                                Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                                Who Should Be Cautious Doing The Plank?

                                You need to be cautious doing Planking exercises if any of these risks apply to you:

                                • Prolapse
                                • After prolapse surgery
                                • Pelvic pain conditions
                                • Weak or poorly functioning pelvic floor muscles
                                • Previous childbirth
                                • Overweight

                                Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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