Spirulina 101

La spirulina es un microalga muy conocida ya que se le otorgan beneficios milagrosos desde ayudar a bajar de peso, a subir de peso y últimamente sobre la gran controversia de que tiene interacción con la vitamina B12, es decir, que los veganos han dicho:  “stop, wait a minute, si la spirulina hace que no absorba vitamina B12 entonces voy a dejar de usarla”. Así que si alguna de estas dudas se te vienen a la cabeza, te recomiendo seguir leyendo este articulo. 

Empezamos aclarando que la spirulina como comenté arriba, es una microalga de color azul verdoso que solo crece en aguas muy alcalinas y para mantener todos sus nutrientes cada vez que compres spirulina esta debe ser orgánica y la marca debe darnos la información de que ha sido procesada a baja temperatura. ¿Por qué orgánica? Porque como ahora es común que se reproduzca, esta spirulina en gran parte está rodeada de agua con toxinas alrededor y es por eso que es más susceptible a que se contamine con metales pesados (1).

Ahora, vamos con la parte nutricional. La spirulina contiene gran cantidad de proteínas, vitaminas, aminoácidos esenciales, minerales ácidos grasos esenciales. Además de otros beneficios para la salud como ser antiinflamatoria, mejorar el sistema inmunológico, proteger nuestro hígado, disminuir alergias, disminuir infecciones, entre otros.

El nutriente que más puede predominar si es la proteína, ya que esta alga contiene entre 50% a 70% de proteína biodisponible y es fácil de digerir. 100g de spirulina tiene 57g de proteína. La mejor parte es que estos aminoácidos que confirman las proteínas que contiene son esenciales, así que sí… si leíste el post anterior sobre proteínas (si no lo hiciste, puedes tener una nueva oportunidad leyéndolo aquí), la spirulina es una proteína completa.

Sobre sus ácidos grasos esenciales, sobre todo predominan el Omega 3 y Omega 6.

Y, ¡¿sobre las vitaminas?!

Solo 20 gr de este alimento cubre los requerimientos diarios de vitamina b1 (tiamina), vitamina b2 (ribloflavina), vitamina b3 (niacina).

Contiene además un tipo de vitamina B12, llamada pseudovitamina B12, pero esta lamentablemente es inactiva en humanos, así que no se considera a la spirulina como fuente de vitamina B12. El problema está en que esta “falsa vitamina B12” ocupa el espacio de la vitamina B12 en exámenes de sangre. Así que si eres vegano y sueles consumir muchas algas, alimentos fermentados y no un suplemento de vitamina B12 te recomiendo mejor hacer un examen de Ácido Metil Malónico, en sangre u orina y también el de homocisteina (2). Yo te recomiendo en este caso si tienes baja la vitamina B12 entonces consume un suplemento de vitamina B12 autorizado por tu nutricionista y evalúen si sería conveniente o no el consumo de algas como el de la spirulina.

Por otro lado, contiene grandes cantidades de minerales, especialmente hierro, calcio, fósforo, potasio, por lo que es un excelente suplemento para vegetarianos. Es considerada un alimento alto en hierro, un contenido de hierro es 10 veces mayor al hierro encontrado con otros alimentos (3).

Otros beneficios para tu salud

Es anticancerígeno, antioxidante (4), antiinflamatorio (5), antibacterial, antiviral (5), efectos positivos en la malnutrición, hiperlipidemia, obesidad, diabetes, relaciones alérgicas.

Actividad antiviral de la spirulina y antiinflamatoria

  • Los componentes de la spirulina ejercen su efecto antiviral inhibiendo la replicación de herpes, sarampión, influenza A, paperas, etc.
  • La concentración de calcio en la spirulina que puede reducir la replicación viral en un 50% es de 11.4 – 2600 ug/ml.

¿Cómo la conservo?

Mejor en refrigeración, ya que queremos que esté lo más fresca posible y de preferencia en un frasco oscuro donde no pueda entrar la luz. (este último dato es muy importante)

Espero que esta información les sirva de mucho ya que quiero seguir compartiendo con ustedes.


  4.,  Lipoprotein is a predominant Toll-like receptor 2 ligand in Staphylococcus aureus cell wall components

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