All our advice on using spirulina: dosage, contraindications and further information
Summary
Spirulina
4. Benefits and properties of spirulina
5. How to choose quality spirulina?
6. Experts' opinions on spirulina
Spirulina: For Whom?
Dosage and usage instructions
3. What is the best form of spirulina?
4. 3 commandments for better spirulina consumption
5. Side effects and contraindications
Spirulina
Spirulina is the best food for humanity in the 21st century.
OMS
What is spirulina?
Spirulina is a micro-algae German spiral form. It is mistakenly taken for a marine alga. In reality, it belongs to the kingdom of cyanobacteria et vit en Freshwater. Scientists have named it Arthrospira.
Very popular, she is known for her Nutritional benefits. C'est un aliment et même un superfood. It is found in the form of twigs, sometimes in powder Or still in tablets. It is also consumed in its form fresh, non-dehydrated, in tartare with condiments. It thus constitutes a tasty dish full of vitality!
It is according to the’OMS The best food for humanity in the 21st century.«
For the FAO (Food and Agriculture Organization of the United Nations), «It is an ideal food for the 21st century».
For the’UNESCO, it is : « the ideal and most complete food of tomorrow. »
And for the Food and Drug Administration (and Drug Administration), the equivalent of our AFFSSAPS (French Agency for the Security of Health Products) is: «one of the best sources of protein.»
Origin of spirulina
The microalgae is naturally present in Alkaline lakes in intertropical zones in India, in Africa (Chad, Ethiopia), in America, and even in the Camargue. It measures 0.3 mm to the naked eye and goes unnoticed... or almost, as it gives a Green water by its chlorophyll content! Indeed, it carries out photosynthesis by consuming CO2 from the atmosphere to produce oxygen. It is even thought that it and its cousins, cyanobacteria, were responsible for the change in atmospheric composition that enabled the appearance of life on Earth. Yes, it is an ancestor. Its existence dates back over 3.5 billion years.
Spirulina is a Traditional food for the Maya and Aztec peoples in Mexico, and still today for the Kanembu tribe around Lake Chad. They consume it in the form of a flatbread, the dihé, which they dry in the sun and then sell at the market. They also consume it in the form of a sauce into which they dip their grain, millet. They can consume it up to 10 g per meal. It should be noted that the Kanembu were entirely spared from the famine of the Sahelian drought.
Spirulina composition
Three tablespoons of spirulina contain the same amount of:
- Proteins How much does 500g of steak cost?
- Calcium Three glasses of milk
- Iron 3 bowls of spinach
- Beta-carotene 18 carrots
- Vitamin B12 How much does 500g of steak cost?
- Vitamin E 3 tablespoons of raw wheatgerm
- Potassium 3 bowls of rice
- Gamma-linolenic acid that breast milk or 3 capsules of evening primrose oil
It contains:
- 60–70 g of protein Complete: all essential and non-essential amino acids
- Vitamins group B, vitamin D, vitamin K
- Pigments: chlorophyll, carotenoids, phycocyanin and porphyrin
- Enzymes Superoxide dismutase or SOD: a key antioxidant.
- Minerals and trace elements iron, calcium, magnesium, phosphorus, potassium, zinc, selenium, sodium, copper, chromium, cobalt…
- Fatty acids alpha-linolenic acid and gamma-linolenic acids (which are only found in breast milk)
- Carbohydrates
Benefits and properties of spirulina
- The cyanobacterium stimulates immunity and the Vitality
- Antioxidant, it helps protect cells from oxidative stress
- Reduce the tiredness
- Build muscle mass
- Weight management aid at a normal blood sugar level
- Detoxifying, it eliminates superfluous toxins
- Strengthens the natural defences
Discover a complete article on the set benefits of spirulina.
The drying of spirulina will largely determine its taste and quality. Gentle drying, at low temperatures, below 42°C, allows all its nutrients to be preserved.
Laurent, founder of Akal
How to choose quality spirulina
Une bonne image Quality spirulina the water, the nutrients that feed it, the care it receives, and in particular the drying process. Before buying your spirulina, make sure that production is artisanal and ideally local., that drying is carried out slowly and at low temperature.
Artisanal drying
The Drying Spirulina is the key, it will largely determine the taste and quality of the spirulina. Gentle, low-temperature drying, below 42°C allows it to retain all its nutrients. On artisanal farms, spirulina is dehydrated in 6 to 7 hours. This gives a slightly crunchy spirulina that is very soft in the mouth.
This Artisanal drying is very different from spray drying which takes place on industrial farms. Spray drying atomises the spirulina, which is the identical process used for milk powder. During atomisation, the spirulina breaks down and its spiral shape explodes. That is why, when you look at spray-dried spirulina under a microscope, it no longer has a spiral shape. Some nutrients remain present, but this poses an assimilation problem. This spirulina is oxidised and some people digest it very poorly. Spray-dried spirulina is the type most commonly found on the market, from all the major food supplement brands. As soon as you opt for spirulina from an artisanal spirulina producer, the drying method used does not degrade the quality of the final product. The vast majority of tablets and capsules found for sale online and in pharmacies come from large industrial farms in China or India, even if the spirulina is certified organic. And this spirulina is oxidised by spray drying.
To be sure you’re choosing high-quality, unoxidised spirulina, look for it in the form of twigs … anything that isn’t powder, tablets, or capsules. Of course, you can find some Artisan spirulina powder, you just need to find out how it is grown and when this is not indicated on the packaging, it is often industrial spirulina. The twig shape indicates that no atomisation was carried out during drying and therefore the spirulina is grown in a Small-scale farm.
A good taste of spirulina
As you'll understand, as with all agricultural production, there exist different qualities of spirulina in taste, in smell, but also in vitality, and in nutrients. As with wine or tomatoes, a notion of terroir can be found which infuses the spirulina with its very specific character. That said, a well-cultivated spirulina has Good taste. It has its own particular taste, but it's a relatively mild taste. Besides, fresh spirulina, before it's dehydrated, has a very neutral taste. It is flavour enhancer, It will enhance the flavour of the food it's paired with. As it's mainly made up of protein, it's very texturizing and will add substance to your preparations. You may or may not like the taste of spirulina, just as you may or may not like the taste of artichokes or mushrooms 😉 We won't argue about it! But spirulina that tastes bad, that doesn't go down well, is oxidised spirulina.
The smell of spirulina
The smell of artisanally dried spirulina is mild. It is characteristic of spirulina, slightly iodised Although spirulina does not contain iodine, it is not a seaweed. It should not be repugnant or make you grimace. Industrial spirulinas often have a very strong smell because drying oxidises the spirulina produced. This leads to a degradation in the quality of the spirulina and an unpleasant smell.
The colour of spirulina
La spiruline est une algue bleu-vert qui est très nutritive. Elle est une bonne source de protéines, de vitamines et de minéraux. Elle est également une bonne source d'antioxydants. La spiruline peut être utilisée de diverses manières. Elle peut être prise comme complément alimentaire, ajoutée à des aliments ou des boissons, ou utilisée comme ingrédient dans des produits cosmétiques. La spiruline est généralement considérée comme sûre pour la plupart des gens. Cependant, certaines personnes peuvent ressentir des effets secondaires tels que des nausées, des vomissements ou de la diarrhée. Les femmes enceintes ou qui allaitent, ainsi que les personnes atteintes de maladies auto-immunes, devraient éviter de prendre de la spiruline. Green slightly dark. It can be lighter depending on the strain of spirulina selected by the producer. It is the chlorophyll pigment that gives it its green colour. When spirulina has a blue colour, it means it has absorbed light. Indeed, spirulina is photosensitive. When exposed to light, its quality degrades and the chlorophyll oxidises. It is then the blue pigment of phycocyanin that takes over. Spirulina referred to as «blue» can be found on the internet. All spirulinas contain the blue pigment but one Good quality spirulina should not appear blue to the naked eye. If you buy spirulina that has a blue colour, its quality is degraded.
Experts' opinions on spirulina
«Spirulina is undoubtedly the most complete nutrient that can be found in nature, whether in plant-based products or animal sources.»
Dr Jean-Louis Vidalo
«Spirulina undoubtedly provides essential nutrients for good health, which are increasingly difficult to find in our daily diet. After more than twenty years of daily use with my patients, I can confirm that it causes no side effects.»
Dr Jean Dupire, Spirulina a superfood.
Of all known foods, spirulina is one of the best solutions for the future of human nutrition and health, as well as for environmental protection.
Belda Sisso, Spirulina: flavours and virtues.
Spirulina, for whom?
Spirulina increases vitality, facilitates cell oxygenation, remineralises, improves physical and intellectual fatigue, strengthens resistance to stress, supports the immune system and increases an athlete's endurance.
Ronald Mary
Who can consume spirulina?
Anyone wishing to take care of their health, and in particular:
- the athletes
- Senior citizens
- The children
- Vegetarians
- Pregnant women
- tired or convalescing individuals
- people who wish to strengthen their immunity
- people who wish to detoxify
- people looking for quality food!
Spirulina and athletes
The benefits of spirulina for athletes have been known for centuries. In the time of Emperor Moctezuma, Aztec messengers were already consuming spirulina to bring fresh fish back to the imperial palace.
Dr Jean Louis Vidalo, a sports physician, tells us that spirulina contains components that make it an exceptional food for anyone with a Physical activity more or less often
- Iron particularly bioavailable, therefore directly absorbable
- Vitamin B9, or folic acid, which aids in iron absorption in the body, one of the factors that limits physical exertion in cases of deficiency or poor absorption
- suck Branched-chain amino acids – BCAAs – Leucine, Isoleucine, Valine, particularly sought after for muscle mass gain
- suck Vitamins B1, B6, and B12 plays an essential role in both preparation and recovery from exertion
- someFat-soluble vitamins D, E, and A and especially the beta-carotene (pro-vit A) which avoids any overdose
- Trace elements, Selenium, Copper, Magnesium, Manganese etc.
- suck enzymes and coenzymes, facilitators of different metabolisms, including the famous Superoxide Dismutase, a powerful antioxidant
- of the Phycocyanin, A pigment with immuno-protective properties
Composed at 70g protein (1 serving), spirulina has an effect appetite suppressant for weight category sports and also helps to avoid cravings in endurance sports. It helps to regulate Weight fluctuations by promoting lean mass (muscle) gain, at the expense of fat mass.
One good nutrition is a key to improving the performances sporty like Recovery. Through the vitality it provides, spirulina gives the necessary energy to physical exertion. And as a complement, thanks to the minerals, trace elements, and antioxidants it contains, it strongly promotes recovery. The daily dose to consume, depending on the sporting effort made, can vary from onefold to twofold. For an athlete who trains very regularly, it is preferable to consume 10 g per day, or even 20g for an elite athlete.
Laurent, our head spirulina grower, completed the Tour du Mont Blanc over 1 week with daily ascents of 1000m, consuming 20 to 30g of spirulina. He experienced no muscle soreness or fatigue, despite not practising sport daily and not undertaking any preparation for this hike. The super-powers of spirulina have worked their magic!
Spirulina and pregnant women
With its wealth of Orphan, and essential fatty acids (especially gamma-linolenic acid) and in Vitamins, spirulina is a food that pregnant women will benefit from. Dr Jean Dupire, a fervent prescriber of the micro-algae, advises Pregnant womenthe capture of 5 grams of spirulina per day, either 1 tablespoon of twigs or 10 tablets, combined with sea buckthorn juice. The latter, through its contribution of Vitamin C will allow for better iron absorption. He notes: «the comfort that spirulina provides during pregnancy spontaneously encourages women who have given A healthy pregnancy and birth although long, without an epidural with a Wishing you a good postpartum recovery.
Attention to all mums who wish to breastfeed Dr Dupire recommends it for weaning in cases of prolonged breastfeeding, longer than 7 or 8 months. He notes: «Weaning can be done with progressively diversified food and direct introduction of spirulina into the child's purees and soups.» I confirm, I first used the Organic spirulina first in powder in purees, but also in compotes or freshly squeezed juices. Then, when our daughter Ajuni was old enough to eat in pieces, I preferred to use bryndza which colours the whole plate less and which she also likes to eat on her own. Ajuni is in great health and very rarely ill.
A full article is dedicated to the relationship between Pregnancy and spirulina.
Spirulina and children
Spirulina, due to its richness in nutrients, can be recommended from the earliest Young age. The children, whose bodies are built every day, need a High-quality complete nutrition. Because of the absence of a cellulosic membrane in its cell wall, spirulina is very digestible and assimilable. This can therefore form the basis of a daily diet for young children. Our daughter Ajuni has been eating it since she was practically born! Easy, you might say for the daughter of a producer 😉 She sometimes eats 10 to 12 tablets a day, which she chews like sweets and calls «little balls,» in addition to 1 to 2 spoonfuls of twigs sprinkled on her purees at mealtimes.
Spirulina and seniors
The Senior citizens and all our elders, through the sensitivity they develop, need to eat well. Diet has an effect on perceived physical well-being as well as on Vitality. One nutrient-rich diet vitamins, minerals, trace elements and essential fatty acids, is the cornerstone of good physical and mental health. Now spirulina is the most nutrient-rich food on our planet. Due to its spiral shape, one can see the life energy it contains. The same shape as a DNA strand, except that it only unfolds a single helix. Added to this is the Antioxidant cocktail given that it is endowed with: beta-carotene, vitamin E, selenium, Superoxide Dismutase and its famous phycocyanin… all factors that converge to reduce oxidative stress brought on by stress, pollution, and the hustle and bustle of urban life. It is a true nutritional gem that can bring ease and relaxation to your daily life and lighten your worries with the vitality it provides.
One of the great benefits of spirulina is to boost the immune system. Thanks to its immune-protective action, it allows you to get through the winter peacefully. People who take spirulina supplements during autumn recharge their batteries and ensure a well-protected winter.
Dosage and usage advice for spirulina
Spirulina can be consumed all year round and incorporated into your daily diet. Particularly as part of a vegetarian or vegan diet.
Quand prendre la spiruline ?
There is no obligation to consume spirulina Fasting in the morning. It is not a medicine but A food that can be eaten at mealtimes and at any time of day. Spirulina therefore adapts to you.
It therefore depends on your consumption habits, and it is best to choose a time that will be easy and enjoyable for you.
- For example, at breakfast, put your powder in a glass of apple or orange juice.
- Au lunch, sprinkle your twigs on your plate of rice, pasta, salad or even in your sandwich!
- Finally, at dinner In soup, twigs are perfect for replacing croutons!
Also, spirulina can be consumed. throughout the year and integrated into your daily diet. Particularly within the context of a diet Vegetarian You are vegan. Spirulina also helps reduce the consumption of meat and animal proteins.
Once again, it depends on your needs and your diet. It is a source of protein, vitamins, minerals, trace elements, and antioxidants that can serve you at any time of the year.
How to consume spirulina?
To best benefit from all its nutrients, spirulina should be consumed in Cure. It is best consumed daily during a minimum of one month. Indeed, the nutrients in spirulina are only assimilated if consumed regularly and over a certain period. We suggest you take a course of spirulina for 1 to 4 teaspoons per day, German 1-6 months as per your needs.
It is also possible to consume it all year if you have iron needs, if you don't eat animal protein, if you're sporty or simply if you like it and it does you good 😉
The daily dose of spirulina to consume depends on the needs and diet of each person. We offer you indicators and a course of action to best benefit from the many advantages of spirulina. You will be able to define your profile between basic, intermediate and advanced courses.
- Basic cure 1 teaspoon/day.
For any omnivore wanting to boost their immunity and vitality.
- Interim cure 2 to 3 teaspoons/day.
For anyone who doesn't eat meat or eats very little animal protein, or who eats animal protein and wants to boost their antioxidants, or who needs an iron supplement, or who exercises regularly.
- Advanced cure 4 to 5 teaspoons/day.
For anyone needing a serious iron supplement, experiencing fatigue, having a weakened immune system, or doing a lot of sport. For the iron requirement, consume spirulina daily for 3 months minimum to derive the best benefits from it.
To carry out a spirulina cure, we recommend spirulina in twigs which is the most nutrient-rich as it has undergone the least processing.
The twig
We advise consuming spirulina in the form of twigs or sequins as it's the one that has undergone the less transformation. It is therefore richer in nutrients. It is also the only form that allows one to distinguish a Artisan spirulina of industrial spirulina. Indeed, artisanal spirulina produced on a small scale, in ponds of a few hundred m2, is dried slowly at low temperature.
This ensures a optimal preservation of its nutrients and a good taste. Industrial spirulina is often much cheaper to buy. Produced on large-scale farms, covering several hectares of ponds, in India, China or the United States, they use spray drying. This drying process atomises the spirulina under high pressure to dry a very large quantity at once. This pressure destroys the spiral structure of the spirulina and oxidises it. The result is a very fine powder whose taste and smell are altered. Industrial spirulina farms cannot produce sprigs. They exclusively produce powder and tablets or capsules of very degraded quality, indigestible for our bodies, like any oxidised product.
The advantage of twig It is incredibly simple to use. You simply sprinkle it on your pasta dishes, vegetables, rice, soup, salads... There's no need to prepare, cook or reheat it. Being lightweight, it can be taken anywhere. You can therefore take it with you when you travel to ensure you have a rich and nutritious diet. Find out more
The powder
An artisanal powder comes from the twig that has been powdered. During this process, a slight loss may occur. That said, for some, powder can be simpler to consume. And it is better to consume spirulina powder than not to consume it at all. The important thing when consuming spirulina powder is to ensure that this spirulina has been hand-dried.
Gentle drying at a low temperature (below 42°C) ensures the preservation of the spirulina's nutritional quality and organoleptic properties. Once you have consumed artisanal spirulina, you won't be able to consume spirulina of any other quality!
The advantage of powder It mixes easily with fruit and vegetable juices, or smoothies. This makes it easy to use for breakfast or a 4 pm snack. Ideal for athletes who can take it with them during training or competitions. It is also the form that lends itself to Tartares pairing it with cream cheese or avocado. A little extra, by pairing it combined with other ingredients in juices or spreads, a source of vitamin C can be added, the simplest being lemon juice, and thus allow for better assimilation of iron from spirulina. Find out more
The tablet
The tablet is a form that undergoes 2 transformations: the first is the powdering, the second is the Compression. This makes it the most processed form of consuming spirulina. In addition, the tablet is generally swallowed with a glass of water, without any chewing. However, scientific studies prove that chewing and salivating during eating are necessary to fully assimilate and digest the nutrients of a food.
Our stomachs don't have teeth... So, for people who wish to consume tablets, I advise them to suck them to allow for salivation and to let them melt in the mouth for better digestion of nutrients. Our daughter Ajuni eats them like sweets; she crunches and chews them.
The advantage of the tablet If you don't like the taste of spirulina, it allows you to consume spirulina simply. It's also easy to take on trips. Find out more
3 commandments for better spirulina consumption
It is important to start gradually…
Spirulina has a mild effect Detoxifying. It helps to eliminate excess toxins from the body. To avoid this, it is important to start consuming spirulina progressively. Start with 1/2 teaspoon for 3 days. If you notice no discomfort, increase to 1 teaspoon for another 3 days. Continue this way until you reach the desired dose. Remember that spirulina is a food and not a medicine, so there are no chemical interactions. If you notice increased elimination, small spots, or mild headaches, it is a sign that the spirulina has started to do its job. Continue to consume it without increasing the dose until the detox effect stops, then increase the amount of spirulina consumed.
2. Do not consume at the same time as tea or coffee
Spirulina is rich in Orphan, which helps reduce fatigue. For good iron absorption, pay attention to Do not consume spirulina at the same time as tea or coffee. Theine and caffeine contain tannins that prevent the proper assimilation of iron and folic acid (vitamin B9), also present in spirulina. If you wish to consume it in the morning, take spirulina 2 hours before or after your tea or your coffee.
3. Combine it with a source of vitamin C
The iron contained in spirulina is bioavailable iron. It is therefore very easily absorbed. That said, when combined with a Source of vitamin C (lemon juice), the iron from spirulina’assimilate Better.
Spirulina: Side effects and contraindications
Spirulina has an effect Detoxifying, This is why it can cause minor discomfort when you first consume it. The main feedback from individuals and our customers is: the appearance of small blemishes, hot flushes, mild headaches, or an increased need to pass stool. These symptoms are normal and do not persist. They demonstrate that the spirulina is already working! If the symptoms persist, it is advisable to reduce the amount of spirulina consumed and observe what happens.
The contraindications for spirulina are as follows:
- Haemochromatosis: Genetic disease originating from Brittany that causes excess iron in the blood. As spirulina is rich in iron, this can worsen the condition.
- People consuming Anticoagulants and who are not allowed to consume vegetables containing vitamin K, such as cabbage. Spirulina contains vitamin K.
- The people in radiotherapy, because spirulina is a chelator. It absorbs heavy metals through chelation and could therefore mitigate the effects of radiation as part of radiotherapy aimed at destroying a tumour.
Home Akali, we grow spirulina at Human scale. The spirulina farmer harvests, feeds, dries, or prepares spirulina. We produce in a protected environment in the North of Pays d'Auge a few kilometres from the sea. Spirulina is a living organism that we care for. We have developed an approach that we have named Sensible permaculture. For us, spirulina is a living being. We cultivate listening to our clients' needs through communication inspired by meditation. The spirulina ponds are designed to be as close to native ecosystems, the Natural lakes. Nous cultivons en biodynamics. Since 2016, we have been using the biodynamic calendar to predict our harvest days. This way, we avoid harvesting on unfavourable days. We energise the cultivation water using an informed ceramic and a vortex at the outlet. The spirulina is thus cultivated according to the great Cosmic and planetary rhythms. Finally, we’ve developed fresh spirulina that can be eaten like tartare with the addition of condiments, spices and good things from the garden! It was this that gave Laurent the impetus to build the farm and inspired him to cultivate spirulina. See you soon at the farm to discover it and meet us 🙂
