Chlorella is a single-celled, green freshwater algae that belongs to the Chlorophyta phylum. It is a close relative of spirulina, another popular algae known for its nutritional value. Chlorella comes in various species, but Chlorella vulgaris and Chlorella pyrenoidosa are the most commonly studied ones.
One unique characteristic of chlorella is its hard cell wall, which humans cannot digest. As a result, chlorella is primarily consumed in supplement form, including capsules, tablets, powder, and extracts. This ensures that the beneficial nutrients within the algae are readily available for absorption in the body.
The Nutritional Profile of Chlorella
Chlorella has gained recognition as a "superfood" due to its impressive nutritional profile. While the exact composition may vary depending on growing conditions and species, chlorella is known to be rich in various beneficial nutrients. Let's take a closer look at the key components of chlorella [1]:
Protein: Chlorella contains a significant amount of protein, making up around 50-60% of its total composition. What sets chlorella apart from other plant-based protein sources is that it is a complete protein, meaning it contains all nine essential amino acids necessary for optimal health.
Vitamins and Minerals: Chlorella is packed with essential vitamins and minerals that support overall well-being. It is a good source of vitamin B12, which is especially important for vegans and vegetarians who may struggle to obtain sufficient amounts from plant-based sources alone. Additionally, chlorella contains vitamin A, zinc, iron, phosphorus, and magnesium. It is also an excellent source of B vitamins, including riboflavin (B2), thiamine (B1), and folate (B9), which play crucial roles in energy metabolism and overall health.
Antioxidants: Chlorella is abundant in antioxidants, including vitamin C, beta-carotene, lutein, and various carotenoids. These antioxidants help combat harmful free radicals in the body, which can contribute to aging and the development of chronic diseases.
Fiber: Chlorella also provides dietary fiber, which is essential for maintaining a healthy digestive system and promoting regular bowel movements.
Today, chlorella is available in various forms such as powder, capsules, and extracts, making it easy to supplement.
Health Benefits of Chlorella
Chlorella has been the subject of numerous studies investigating its potential health benefits. While research is ongoing, several promising findings suggest that chlorella may offer various advantages for human health. Here are some of the key benefits associated with chlorella consumption:
Chlorella Detoxification
Chlorella has been studied for its potential detoxifying effects. Our bodies are exposed to toxins through various sources, including diet, lifestyle, and environmental factors. Chlorella has shown the ability to bind to heavy metals and other toxins, preventing their absorption and promoting their elimination from the body. [2] This can help reduce the risk of health issues associated with high toxin levels.
Cholesterol Management
Research suggests that chlorella may have a positive impact on cholesterol levels. Studies have shown that chlorella supplementation can help lower LDL (bad) cholesterol and triglyceride levels, which are both risk factors for heart disease. Chlorella's high content of omega-3 fatty acids and potassium may also contribute to its heart-healthy effects by reducing blood vessel stiffness and improving blood pressure regulation. [3]
Anti Oxidants
Chlorella contains various antioxidants, including violaxanthin and lycopene, which have been shown to reduce inflammation in the body. For example it cholrella contains carotenoids, including beta-carotene, are also abundant in chlorella and are known for their antioxidant properties. These compounds have been associated with a reduced risk of chronic diseases such as heart disease and certain types of cancer. [4]
Chronic inflammation caused by free radicals is associated with the development of several serious conditions, including diabetes, heart disease, gastrointestinal disorders, and arthritis. By incorporating chlorella into your diet, you can harness its anti-inflammatory properties and potentially reduce the risk of these chronic illnesses.
Cholrella And Your Immune System
A strong immune system is essential for fighting off infections and keeping us healthy. Chlorella contains antioxidants and other nutrients that have demonstrated antibacterial, antiviral, and anti-tumor properties. Studies have shown that chlorella can increase white blood cell levels, which play a vital role in stimulating the immune system and fighting off infections. By incorporating chlorella into your diet, you can potentially boost your immune system and enhance your body's ability to defend against harmful pathogens. [5,6]
Anti Inflammatory Effects
Chlorella's anti-inflammatory effects may also extend to respiratory conditions such as asthma or chronic obstructive pulmonary disease (COPD). Research suggests that chlorella may help manage symptoms like coughing, wheezing, and shortness of breath. Moreover, chlorella may improve lung function and endurance, potentially enhancing aerobic endurance and oxygen delivery throughout the body. [7]
Nutrient Supplementation
Chlorella serves as a valuable source of essential nutrients, especially for individuals following restrictive diets or those who may have nutrient deficiencies. Its high protein content, along with vitamins and minerals, can help bridge nutritional gaps and support overall health and vitality. As we've already mentioned chlorella is a good source of essential nutrients such as vitamin A, zinc, iron, phosphorus, and magnesium. It's omega content is also particularly useful for this.
Anemia Prevention During Pregnancy
Anemia, characterized by low levels of red blood cells or hemoglobin, is a common concern during pregnancy. Chlorella's high iron content makes it a potentially valuable supplement for preventing anemia in pregnant women. A study investigating the effects of chlorella supplementation on pregnant women demonstrated a significant decrease in the risk of anemia, proteinuria, and edema. However, additional studies are necessary to confirm these findings and determine the ideal dosage of chlorella for pregnant women. [8]
Other Potential Uses For Cholrella
Chlorella has also been studied for its potential in various other health conditions, such as fibromyalgia, hypertension, ulcerative colitis, and hepatitis C. [9,10] However, the evidence supporting these uses is limited, and more research is required to establish the effectiveness and safety of chlorella in these contexts.
Forms and Dosage of Chlorella
Chlorella is available as a supplement in various forms, including tablets, powder, and extracts. The dosage of chlorella supplementation may vary depending on the individual and the specific purpose. However, there is no established optimal dosage for chlorella supplements. A common range for supplementation is between 6-10 grams daily, but higher doses have not been extensively studied. Generally speaking the minimal dose for it to be effective as outlined by any studies is 1gram.
Safety Considerations
While chlorella is generally considered safe for most people, there are a few considerations to keep in mind. Some individuals may experience stomach problems, such as nausea, gas, or diarrhea, when taking chlorella. It is recommended to consult with your doctor before incorporating chlorella into your diet, especially if you have any pre-existing medical conditions or are taking medications.
It's worth noting that chlorella is not well-regulated by agencies like the U.S. Food & Drug Administration (FDA), so the nutritional content of chlorella supplements may vary. There have been some concerns over heavy metals found within certain manfacturers chlorella products, so make sure to choose a product which publishes it's 3rd party testing certificates.
So, What Are The Benefits of Cholrella?
Chlorella, a nutrient-dense freshwater algae, offers a wide range of health benefits. Its impressive nutritional profile, including high protein content, essential vitamins, minerals, and antioxidants, makes it a valuable addition to any diet. From clearing harmful toxins and supporting heart health to reducing the risk of chronic illnesses and boosting the immune system, chlorella has the potential to enhance your overall well-being.
References
1 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7551956/
2 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6523211/
3 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4066283/
4 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7551956/
5 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC164975/
6 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8200412/
7 - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC164975/
8 - https://pubmed.ncbi.nlm.nih.gov/15985279/
9 - https://pubmed.ncbi.nlm.nih.gov/11347287/
10 - https://www.nccih.nih.gov/health/providers/digest/hepatitis-c-and-dietary-supplements-science
