Spirulina Benefits – 9 Reasons to Consume This Powerful Superfood

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

You may have heard of spirulina, or even set eyes on the startling, blue-green color it produces in smoothies. But what exactly is this emerald superfood made of? Do the rumored spirulina benefits stand the tests of science?

The answer is a resounding yes.

Spirulina, a blue-green freshwater algae, that grows in many exotic locales across the world from Mexico to Hawaii, is bursting with well-researched benefits.

9 Spirulina Benefits

Even if you’re a well-seasoned spirulina consumer, some of the following benefits might still surprise you:

1. Spirulina Fights Candida

While candida, a type of microflora, is naturally found in the intestines of healthy adults, it can become problematic when it begins to overtake other species of microflora in our guts.

Unfortunately, this occurs easily in individuals eating the Standard American Diet (SAD) due to its high sugar content, which feeds the spread of candida. Spirulina is an antimicrobial agent that can help balance the microflora in your gut.

If you’re suffering from an imbalanced microflora, spirulina may be another weapon in your arsenal against the bacteria. In several studies, spirulina has been found to fight candida overgrowth by increasing the efficiency of the immune system and acting as an antimicrobial agent.

2. Spirulina Improves Immunity

You may want to add some spirulina to that vitamin C-rich orange juice you typically sip on when you start to get sick.

In addition to containing a wide range of vitamins and minerals that support a healthy immune system, spirulina contains immune-boosting polysaccharides, or complex carbohydrates, which lend our immunity an additional boost. It has also been found to stimulate the immune system by producing immune cytokines, which are signaled when the body begins to fight off an infection.

3. Spirulina Detoxes Heavy Metals

Heavy metals that are often found in drinking water, such as arsenic or lead, can have a detrimental effect on health. Just a few of these effects include hair loss, liver cirrhosis, and anemia. Spirulina can detox the body of arsenic, lead and other heavy metals found in drinking water.

Researchers looking for alternative treatments to heavy-metal poisoning (specifically arsenic, in this case), discovered that compared to patients receiving a placebo, those taking spirulina had a 47 percent decrease in arsenic levels.

4. Spirulina Lowers Cholesterol

Spirulina has also been shown to reduce high cholesterol levels.

A study of 30 participants with high cholesterol and hypertension revealed that just eight weeks of spirulina supplementation significantly reduced total serum cholesterol.

The researchers also found this effect was even more pronounced in participants with the highest cholesterol levels, and that when supplementation was stopped, cholesterol levels returned to baseline.

One of the best aspects of this study? There were no adverse side effects of spirulina supplementation.

5. Spirulina Lowers Blood Pressure

In the same vein, researchers at Universidad Nacional Autonoma de Mexico discovered that spirulina intake decreases blood pressure and plasma lipid concentrations. This occurs due to its ability to help produce and release nitric oxide, which acts as a vasodilator, expanding the blood vessels.

The study also suggested that spirulina decreases the release of a vasoconstrictor (a no-no when we talk about blood pressure, as vasoconstrictors further tighten blood vessels, thus increasing pressure.) Spirulina helps expand blood vessels, lowering blood pressure

It seems spirulina is able to knock down blood pressure with a one-two combination of vasodilation and hindered vasoconstriction.

6. Spirulina Improves Allergies and Sinus Problems

If you’re experiencing the sniffling, itching, congestion, or discharge common with allergies, spirulina can possibly provide relief.

A 2005 study found patients given 2,000 mg of spirulina experienced protective effects against allergic rhinitis by lowering the immune reaction that is responsible for the above symptoms. In this case, spirulina supplementation reduced the activity of a particular cytokine present during reactions by 32 percent.

7. Spirulina is Anti-inflammatory

Inflammation can cause a host of problems, and it’s specifically dangerous when it comes to cardiovascular health. Spirulina works to fight this inflammation by protecting antioxidants and enzymes that play a role in lowering inflammation levels, such as glutathione peroxidase and selenium-dependent glutathione peroxidase.

The more spirulina you ingest, the better your chances of fighting DNA damage and inflammation.

Interestingly, studies show that spirulina “dose-dependently” inactivates free radicals that cause DNA damage and reduces inflammation levels, hinting that the more spirulina ingested, the greater its anti-inflammatory activity.

8. Spirulina Helps Prevent Aging

As we saw earlier, spirulina helps protect potent antioxidants, like glutathione, from the damaging effects of environmental damage and inflammation. However, spirulina is also rich in an array of antioxidants like as beta-carotene, zeaxanthin, and lutein.

These antioxidants, members of the carotenoid family of phytonutrients, are some of the most potent forms of antioxidants when it comes to protecting skin from DNA damage.

9. Spirulina Fights Cancer and HIV

Spirulina has clearly demonstrated its ability to boost the immune system, warding off viruses and bad bacterial overgrowth.

It turns out this ability may be so potent that it can even help prevent cancer. One study found that spirulina-treated pancreatic cells significantly decreased the spread of human pancreatic cancer cells in vitro. It also stated that this effect was dose dependent, meaning more could definitely mean better in terms of effects.

Supplementing with spirulina can help your body fight HIV, cancer and other viruses.

In addition, researchers have also found that HIV patients supplementing with spirulina experienced a significant increase in a form of white blood cells that fight infection.

They also found that the spirulina essentially caused the immune system to stabilize rather than continue to degrade, as is commonly seen in HIV. Remarkably, longer-term supplementation over a 13-month period caused a lowering of the HIV viral load!

As you can see, there are remarkable spirulina benefits. As a daily supplement, the sky really is the limit as to what beneficial effect this unassuming algae can give.

How to Eat Spirulina

Spirulina’s earthy taste might be off-putting to some if taken straight in powder form, but there are several other ways to sneakily incorporate this green.

Add to sweet smoothies for an extra nutrient boost.

Mix spirulina with water, fresh lemon juice, a dash of maple syrup, stevia, and a smidge of salt for a quick, post-workout recovery drink.

Add spirulina as a healthy boost to homemade salad dressings and rich desserts like Paleo brownies.

Spirulina can also be taken in tablet form in you’re in a hurry. The bottom line remains: however, you take this mighty algae, your body will thank you for it.

Watch the following 3 videos –

Green Smoothie Recipe with Spirulina

Chocolate Spirulina Brittles (Raw/Vegan/Paleo)

HOW TO USE SPIRULINA | 3 different recipes by Simply Quinoa

Written by Megan Patiry

Author Bio:

Megan is an inquisitive nutrition and wellness writer harboring an editorial love affair with the decadent and the nutritious. She is a dedicated researcher in all areas of ancestral health, a certified specialist in fitness nutrition, personal trainer, and professional almond milk latte addict.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

4 Ways to Fix Muscle Cramps + DIY Natural Electrolyte Drink Recipe

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

Plagued by sudden, random muscle cramps? Here’s some common causes of muscle cramps, and how to stop them. Plus, get a tasty, easy drink recipe below to naturally replenish your electrolytes.

Muscle cramps are involuntary contractions of certain muscles in your body. While they most commonly occur in your legs, feet, and calves; they can plague any muscle that is having trouble relaxing.

Some examples of pain caused by muscle cramps include lower back pain, menstrual cramps, and aching calves. This type of pain is different from the pain of a pulled muscle, which will come on suddenly from activity and possibly start to swell. Also the pain of a pulled muscle will usually stick around much longer than a muscle cramp.

4 Common Causes of Muscle Cramps

There are several causes of muscle cramps, with each depending on your lifestyle and activities.

1. Electrolyte Imbalance

One of the most common causes of muscle cramps is electrolyte imbalance.

Electrolytes are natural chemicals such as calcium, sodium, magnesium, potassium, and chloride, that are used by your body for nerve signalling, regulating blood pressure, and maintaining fluid balance.

Each contains an electric charge (hence the name) that causes your nerves to send signals throughout your body. Specifically, a good balance of electrolytes keeps your muscles contracting and relaxing as they should.

Unfortunately, every time you sweat or urinate, you lose a certain amount of these electrolytes. In a perfect world, these would automatically be replaced through mineral-rich foods in the correct amounts.

However, if you don’t regularly consume a lot of organic veggies and fruit, you might end up getting too much sodium and not enough potassium or magnesium, which can cause your muscles to spasm because your nerves don’t have the means to send them proper signals.

In the same vein, if you avoid all sodium sources, you might find yourself with extremely low sodium levels, which can also affect how efficiently your muscles receive signals from your nerves. It’s a truly delicate balance that can easily be thrown out of whack if you’re not paying attention.

2. Lactic Acid Buildup

Researchers have long blamed sore muscles on the buildup of lactic acid – a by-product of muscle breakdown and repair.

While this soreness usually occurs around 12-48 hours after a workout, some evidence has shown that lactic acid accumulation during exercise can also cause muscle spasms, especially when the muscle is worked to fatigue. If you find you’re getting cramps during intense exercise, this could be to blame.

3. Lack of Circulation

If you’ve ever experienced your feet or hands feeling numb, you know that lack of blood circulation can definitely have an immediate effect on your body. One of these effects could also be muscle cramps, since a blockage or compressed area could reduce the blood flow of nutrients to certain muscles.

4. Posture

Similar to lack of circulation, poor posture can also put unnatural pressure on the muscles, ligaments, and nerves throughout your body. This could result in the signals to your muscles being blocked or compressed, causing them to spasm. Sit up straight! Poor posture could lead to muscle spasms.

If you’ve been getting enough electrolytes and regularly stretch your muscles, but still find you have persistent muscle cramps, you might want to work on your posture or see a chiropractor.

4 Ways to Fix Muscle Cramps

1. Eat More Mineral-Rich Foods

There’s a reason you’ve probably been told at least once in your life to eat a banana if you’re having cramps. Namely, bananas and several other fruits and veggies, are rich in potassium and electrolytes that can help get your muscle contractions back on track.

Some other excellent sources of minerals and electrolytes are avocado, sweet potato, citrus fruits, kale and leafy greens, root vegetables like carrots and beets, and seeds. Try adding more of these into your daily diet, making sure to get plenty before and after sweaty, intense workouts.

2. Get Moving

If your muscle cramps are being caused by lack of circulation, your best bet is to add more movement into your day. This could mean taking the stairs instead of the elevator, and standing once or twice every hour and doing some active stretches like arm circles and leg swings.

3. Stretch and Foam Roll

Stretching and foam rolling have been shown to help remove lactic acid buildup in muscles, which could reduce the chances of experiencing cramps. Massaging the area that’s cramping up can also bring immediate, effective relief.

4. Increase Electrolytes

As mentioned earlier, electrolyte imbalances are a common cause of repeated muscle cramps. Increasing electrolytes can help re-balance your system to help your muscles fire properly. Drink coconut water or pickle juice after your workouts — not Gatorade!

Aside from increasing your intake of mineral-rich foods, you can also consume drinks like coconut water and pickle juice, before and after your workouts, to help keep you hydrated. One thing you shouldn’t do, however, is down commercial sports drinks, since they’re often loaded with sugar and artificial colors, flavors, and chemicals.

Instead, check out the do-it-yourself electrolyte water recipe below!

DIY Natural Sports Drink with Electrolytes

Recipe by Megan Olson

Ingredients:

• 1 cup of coconut water
• 1/8 cup lemon juice
• 1/8 cup lime juice
• 1 t honey
• ½ t sea salt

Instructions:

1. Place all ingredients in a blender or food processor. Process on high 2-3 minutes until honey is fully incorporated.

• Transfer to a glass and drink.

Watch this video – Fix Muscle Cramps – 7 Causes & 7 Cures

Written by Megan Patiry

Author Bio:

Megan is an inquisitive nutrition and wellness writer harboring an editorial love affair with the decadent and the nutritious. She is a dedicated researcher in all areas of ancestral health, a certified specialist in fitness nutrition, personal trainer, and professional almond milk latte addict.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.

To find out more, click on – Keto Slow Cooker Cookbook

Top 11 Healthy Potassium-Rich Foods You Should Eat Often

 

Click HERE to Discover these 80 Keto-Friendly and Healthy Slow Cooker Recipes

While you tend to think of bananas when it comes to potassium, many other foods – like avocados and sweet potatoes – naturally pack more potassium.

When it comes to filling up your plate with potassium-rich foods, knowing which sources to reach for and having a range of healthy options are essential.

Discover why this nutrient is key to your health, and the top eleven foods that are chock-full of potassium.

What is Potassium?

Potassium functions as an electrolyte in the body, controlling fluid balances and muscle contractions.

This essential mineral lives mostly in muscle cells but is also found in red blood cells, the liver, and the bones.

Potassium intake today is well below what it would have been for people who lived in the pre-agricultural time. This is because the soil is no longer as rich in minerals as it was before the age of agriculture.

Symptoms of low potassium can range from fatigue and muscle cramping to insomnia, depression, and even irregular heartbeat.

To ensure proper electrolyte and fluid levels, you should eat plenty of potassium-rich foods every single day.

6 Benefits of Potassium

Potassium is crucial for healthy bones, kidneys, and blood pressure. While we don’t often think of potassium as being involved with our health issues, it can play a bigger role than we may realize. Here are six of the biggest health benefits that potassium can provide.

1. Reduces High Blood Pressure

Potassium helps to regulate fluid levels in the body, supporting a healthy blood pressure. This helps reduce the risk of stroke and cardiovascular disease.

2. Supports the Nervous System

The nervous system is the great communicator of the body and requires healthy muscles to function. Potassium supports proper muscular contraction, which influences how the nervous system sends messages throughout the entire body.

3. Aids in Muscular Function

As we touched on above, potassium can alter how muscles work by changing the way nerve cells are able to communicate. The heart – a particularly important muscle – can be dramatically impacted by too little or too much potassium, leading to an irregular heartbeat.

4. Balances Fluids

Without electrolytes, the body’s fluid balances would be out of sorts. More than 60 percent of the body is water, and this balance of fluids in and out of the cells is carefully regulated by electrolytes and potassium. When potassium is out of balance, muscle contractions, heart problems, and kidney stones or disorders can occur.

5. Provides Healthy Bone Mass

Got potassium? While many studies focus on calcium for strong bones, some research shows that potassium also directly strengthens bones.

Osteoporosis and bone density problems are mostly genetic, but as much as 40 percent can be influenced by diet.

6. Promotes Kidney Health

Kidney stones often form when excess calcium isn’t buffered by the right fluid balance. Potassium can help lower the amount of calcium in urine, preventing kidney stones and keeping the bladder and kidneys free from calcifications.

11 Potassium-Rich Foods

Here are the top nine Paleo-friendly foods with the highest amounts of potassium.

1. Winter Squash

Winter squash, including varieties like acorn, butternut, and pumpkin, is rich in potassium, B vitamins and vitamin C. Roast them for savory or sweet side dishes, soups, and chilis.

2. Cooked Spinach

Raw spinach has less than five percent daily value of potassium, but lightly cooking spinach until soft increases its potassium levels significantly. Try stuffing cooked spinach into Portobello mushrooms, top it on a burger, or jazz up your next pot of soup.

3. Sun-dried Tomatoes

While raw tomatoes contain some potassium, sundried tomatoes are an epic source of this mineral for such a small serving. Get your fill with this recipe for chicken smothered in a creamy sun-dried tomato sauce.

4. Bok Choy

Bok choy is a nutrient-dense leafy green vegetable perfect for stir-fries, sautéed veggies, and Asian-inspired dishes. Just one cup cooked – which shrinks down fairly small – contains 18 percent of your daily value.

5. Avocado

This beloved fruit is rich in fiber and B vitamins and packs a wallop of potassium with nearly a quarter of the day’s needs in just one cup of mashed avocado. Mix it into a hearty guacamole and pile it onto burgers and sandwiches.

6. Banana

While most people associate bananas with potassium, it’s definitely not the food highest in this nutrient. Still, a single banana contains more than 10 percent of your daily value, making it a great choice for a snack.

7. Wild-caught Salmon

Salmon is rich in potassium and other minerals like phosphorous, selenium, and magnesium. Bake it any night of the week for a hearty meal rich in healthy omega-3 fats.

8. Broccoli

When steamed or boiled, broccoli contains well over 10% of the day’s potassium needs. It also contains lots of healthy B vitamins and fiber. Add them to stir-fries, toss them into broccoli salads, or blend them up into a soup.

9. Sweet Potato

These yam-like vegetables carry a nice amount of potassium, but also manganese, vitamin A, and vitamin B6. Roast them, spiral them up into savory “noodle” dishes, or even whip them up into sweet potato pancake batter.

10. Watermelon

This juicy fruit is considered by many to be mostly water, but it’s actually packed with plenty of nutrients like vitamins A and C as well as 14 percent daily value of potassium. Slice it up and enjoy as a delicious snack.

11. Coconut water

Coconut water is better than any sports drink for fighting off muscle cramps and dehydration – it contains natural electrolytes like magnesium, calcium, sodium, and manganese alongside a healthy dose of potassium to help you bounce back quickly. Plus, it has no artificial coloring or refined sugars.

Potassium-Rich Recipes

If you want to add more potassium to your diet, try these delicious home-style recipes.

1. Salmon Sweet Potato Cakes with Avocado Salsa
This recipe packs the double whammy of potassium from both the salmon and sweet potatoes.

2. Roasted Acorn Squash
This squash makes the perfect anti-inflammatory side dish for holidays or just everyday eating.

3. Chocolate Sweet Potato Brownies
Potassium-rich sweet potatoes are the not-so-secret ingredients in these moist, decadent brownies.

4. Keto Avocado Brownies
Speaking of brownies: this batch of goodness relies on the creamy perfection of avocado for a superb texture.

5. Cream of Broccoli Soup
Cooked broccoli contains plenty of potassium and what better way to enjoy it than blended up in a dairy-free soup.

Watch this video – 20 High Potassium Foods (700 Calorie Meals) DiTuro Productions

Bottom Line

Potassium is required for healthy functioning muscles and nerves. There are plenty of foods rich in potassium, so be sure to eat a lot of them to get enough electrolytes in your system.

Written by Aimee McNew

Author Bio:

Aimee McNew is a Certified Nutritionist who specializes in women’s health, thyroid problems, infertility, and digestive wellness. She ate her way back to health using a Paleo diet, lost 80 pounds, and had a healthy baby after numerous miscarriages. She focuses on simple nutrition practices that promote long-lasting results.

A lot of people have gotten results from the Keto diet, and enjoyed the foods that it has to offer. However, many of the people who are following this diet have a hard time finding the recipes that they need, especially ones that are quick and easy to complete.

Fortunately, Kelsey Ale, noticed this problem, and decided to do something about it. She’s found that making recipes in a slow cooker gives you meals which are not only delicious, but also take very little time to make. Mostly you just put a few simple ingredients in the slow cooker, and let it do the rest.To find out more, click on – Keto Slow Cooker Cookbook