Diet: spirulina, a super protein and an antioxidant

3 times richer in protein than meat, this dashing little blue algae packed with antioxidants contains most of the nutrients for good health. Decryption.

• Super protein, super antioxidant ... it's a superfood!

Very popular with the Aztecs and now by the great chefs who include it in their recipes, spirulina has only been really studied by scientists since the 1960s. And it continues to reveal its nutritional virtues:

- perfectly balanced: per 100g, it contains 50 to 70% proteins for 20% carbohydrates, 5% lipids, and 3 to 6% water.

- 3 times richer in protein than meat, fish, or egg white and 2 times more than soy ...

while providing most of the essential amino acids.

- very rich in powerful antioxidants, in particular in phycocyanin, an exclusive protein of spirulina with also anti-inflammatory effects, but also in chlorophyll, vitamin E, beta-carotene. All of them fight against free radicals.

- but also .... rich in iron easily absorbed by the body (5 times more than raw spinach or cooked lentils), vitamin B12, calcium, magnesium, and zinc.

• A true ally for health and youth

The effects of spirulina have been studied in several situations. However, the studies have not all been officially validated and each case being specific, taking spirulina should always be done on medical advice.

Focus on the most significant effects:

- Dietary imbalance: the high protein and iron content of spirulina would both meet the needs of vegans and prevent muscle wasting, bone fragility, and worsening of chronic diseases in elderly people who eat little.

- Overweight and diabetes: spirulina would help reduce appetite and normalize BMI while improving cardiovascular and diabetes risk factors in overweight people. In diabetics, the level of glycated hemoglobin would show a significant drop.

- Cardiovascular diseases: the consumption of spirulina is associated with a significant drop in triglycerides, "bad" cholesterol (LDL), and an increase in "good" (HDL) as well as a drop in blood pressure.

- Sports performance: sport is good for health but increases the production of free radicals that taking spirulina would curb, thus limiting fatigue, microlesions, especially in the event of intensive practice.

- Immunity and aging: the richness in antioxidants of spirulina would have a booster effect on the immune system (to better counter infections, tumor cells, etc.) and the overall slowing down of the aging of the body's cells (skin, lungs, eyes ...).

• How to choose it well and consume it

Produced among others in France, spirulina exists in different forms. What you must remember to buy and consume this 100% natural product, preferably certified "AB" or "Eurofeuille":

- Organoleptic qualities: the taste should be slightly bitter or neutral, not too salty, and not cover that of other foods. The smell should be slightly salty, not acrid, or strongly fishy. Blue-green in a fresh version, spirulina takes on a matt forest green tint when dried.

- Labels: the detail of the elements composing the spirulina (phycocyanin etc) is a guarantee of quality superior to the simple mention "powder of spirulina".

- In food supplements: recommended as a 3-week cure at a rate of 3 to 10 g / day. Be careful of doses that are too high at the start, which can induce intestinal disorders and headaches. Always increase in stages. And check that the tablet is matt, not shiny.

- Powder or flakes: We generally recommend 3g / day (1 teaspoon) to mix in yogurt, compote, fruit juice, or to sprinkle on a salad or a hot dish.

- Fresh: it has not undergone any heat treatment and therefore cannot be stored for more than 2-3 days at 4 ° C or 10 days under vacuum. Its color is emerald green. It can be found in organic stores or in markets.

- Precautions:

A medical opinion imperative in the event of anticoagulant treatment, immunosuppressants, and corticosteroids; hemochromatosis, autoimmune disease, or uric acid.