Transform Your Oral Health with Coconut Oil Pulling.

If you’re reading this article, you’re probably a health-conscious person. Or you’re working on becoming one. So let me ask you something: what do you do to reduce your exposure to nasty chemicals?

Do you buy organic produce, read labels on food, cosmetics and personal hygiene products? That’s great. And I’m sure you’re also concerned about the quality of your air and water. Heck, you might even be checking out the ingredients in the detergents you use at home! But what about the toothpaste use? Yep, most dental hygiene products contain stuffs you would never tolerate in your food. A safer alternative would be oil pulling (swishing oil around in your mouth) and that’s what this article is all about. Enjoy the read!

Should you stop using toothpaste?

Definitely! And mouthwash too.

I’m pretty sure you’re thinking ‘Ugh, this RD is a hippie!’ But, bear with me, and go check out the ingredients on the packaging of your toothpaste and mouthwash. Here’s what you’re probably putting in your mouth:

• Sodium saccharin and sodium benzoate
• Hydrated aluminum oxides
• Tartrazine
• Phosphate salts and silicates
• Triclosan
• Domiphen bromide
• Cetylpyridinium chloride
• Alcohol
• Polysorbate 80
• FD&C yellow 5 and/or blue 1
• Glycerin
• Carbomer

And get this: many of these chemicals don’t even possess the advertised ‘benefits’!

Let’s consider mouthwash for instance. You use this kind of product to get rid of bacteria and have a fresh breath, right?

Well, I hate being the party-pooper here but mouthwash that contains alcohol can actually dry out your mouth while working against your oral defense mechanisms. What this implies is that the more you use a mouthwash, the less effective your innate oral defense squad becomes. Guess who’s happy? Yep, the harmful bacteria that are ‘offered’ the perfect medium to multiply. End result: worsening breath that compels you to utilize more mouthwash. And the vicious cycle goes on.

How does oil pulling work?

Our mouths are naturally jam-packed with bacteria – some good guys and some villains. The pathogenic bacteria produce plaque on our teeth. This plaque is actually a thin layer known as a ‘biofilm’ which the bacteria produce to help them adhere to the tooth’s surface. These biofilms are composed of polysaccharide and protein meshworks that act as ‘fortresses’ for the bacteria: these meshworks protect the bacteria against our immune system, antibiotics and other bacterial species. They also help the bacteria tolerate stress while providing easier access to nutrients.

Although you can’t get rid of all this plaque, you want to prevent an excess of plaque which causes all kinds of nasty issues such as gingivitis, cavities, bad breath, yellow teeth and inflammation.

And that’s where oil pulling can come in handy. You see, when you swish oil around in your mouth, the fats in the oil mix with the biofilm and other substances in your mouth to form a ‘soap’. This soap cleanses the oral cavity and traps the bacteria which are eliminated when you spit out the oil after you’ve swished it in your mouth.

Health benefits of oil pulling

Did you know that ancient Ayurvedic medicine recommends oil pulling? In fact, the Ayurvedic text Charaka Samhita which is more than 2000 years old claims that carrying out this practice regularly can cure about 30 systemic ailments ranging from headaches and tooth decay to diabetes and asthma. True, this doesn’t automatically make oil pulling legit, so let’s have a look at the evidence-based benefits of this practice.

1. Oil pulling can reduce the risks of dental cavities.

Pop quiz: What’s the main bacteria in the mouth?
The award goes to Streptococcus Mutans, one of the bad guys behind plaque buildup and tooth decay and the primary cause of cavities. In fact, research has shown a relative increase of Streptococcus Mutans counts in plaque samples from tooth surfaces that become carious at a later stage. Oil pulling may help kill these bacteria.

The research
In 2008, researchers investigated the effects of sesame oil on Streptococcus Mutans bacterial count in saliva and plaque. The 20 adolescents (aged 16-18 years) involved in this triple-blind random control trial were divided into two groups: oil pulling was practiced in one group whereas participants in the other group used a regular mouthwash containing chlorhexidine (the gold standard mouthwash with antibacterial properties) in the morning for 10 minutes every day.

Samples from both groups were collected after (i) 24 hours, (ii) 48 hours, (iii) one week and (iv) two weeks. The researchers found that both the chlorhexidine and oil were highly effective in eradicating the bacteria. However, these effects were only seen after one and two weeks in the oil pulling group: reduced bacterial count was observed at all the four time points in the control group.

Despite these observations, oil pulling has certain advantages over chlorhexidine:

• It is less likely to cause allergic reactions.
• Research suggests that chlorhexidine could increase blood pressure by up to 3.5 millimeters of mercury (mmHg) thereby increasing your risk of heart attack.
• It works at relatively low concentrations.
• Long term utilization of chlorhexidine alters taste sensation and produces hard to remove brown stains on the teeth. Oil pulling may be gross at first but it is in no way as nasty as chlorhexidine.

In another oil pulling study also involving sesame oil, researchers reported a ‘remarkable’ decline (20% on average) in the total oral bacterial count after 40 days. That’s not all; the participants’ susceptibility for dental cavities also decreased significantly. The authors explained that oil pulling therapy was effective in preventing bacterial growth and adhesion to the teeth.

Bottom Line: Oil pulling is almost as effective, but much safer to use, compared to mouthwashes that contain chlorhexidine.

2. Oil pulling can alleviate plaque-induced gingivitis.

Gingivitis refers to a mild form of periodontal disease that involves inflammation of the gingiva (or gum) which is part of the soft tissue that lines the mouth and acts as a seal around the teeth. Plaque-induced gingivitis occurs when plaque spreads underneath the gum line – this triggers an inflammatory response. If left unchecked, gingivitis can lead to a more serious infection known as periodontitis. Oil pulling may be a solution to this problem.

The Research
In a study published this year, researchers found that coconut oil pulling considerably decreased plaque buildup as well as plaque-induced gingivitis. The study involved 60 teenagers aged 16 to 18 and lasted for 30 days.

Bottom Line: Oil pulling can prevent plaque building, thus protecting your gums against bacterial infection.

3. Oil pulling can kick bad breath to the curb.

Bad breath, or halitosis, can be caused by the following factors (just to name a few):

• Imbalanced mouth biome
• Imbalanced gut flora
• Gingivitis or periodontis

Pop quiz: What do the conditions above have in common?
Interestingly (well, kind of), all of them usually involve an excess of pathogenic bacteria that produce volatile sulfur compounds as waste products – high bacterial emission of sulfur in the oral cavity has been associated with bad breath.That’s not all; a coated (or furred) tongue is almost always associated with halitosis.

You see, with all its taste buds, the tongue has an uneven surface and provides a terrific dance floor for pathogens to have a party. What I mean is that lots of bacteria can easily adhere to your tongue’s surface where they degrade organic substrates (such as glucose, mucins, peptides, and proteins present in oral fluids, oral soft tissues, and retained food debris) and produce odorous compounds.

One of the questions I often get is: ‘I don’t have gum disease, cavities or tongue coat. But I occasionally suffer from halitosis…’If that’s your case as well, you may want to check your tongue for bacterial retention.

To do that, simply brush your teeth and tongue as you normally do then take a metal spoon and drag it on your tongue. This should remove the biofilm. Once you’ve done this, brush your tongue again – the bristles of your toothbrush will now have access to your tongue’s entire surface. This should help diminish part of the bacterial population living on your tongue. Now, if you don’t feel like brushing your tongue twice, simply oil pull before brushing your teeth. Since oil pulling can help tone down bacterial overgrowth in the mouth while reducing inflammation, it makes sense that this practice can reduce bad breath.

The Research
To evaluate the effect of oil pulling on halitosis, researchers selected 20 teenagers and assigned them to two groups. Group I was the oil pulling group – the participants oil pulled with sesame oil for 10 to 15 minutes every day in the morning before brushing. Group II, which acted as the control group, was given a 0.2% chlorhexidine mouthwash which they used for one minute daily in the morning. The study lasted for 14 days. The scientists reported that oil pulling therapy was as effective as chlorhexidine against halitosis and organisms which are associated with halitosis.

Candida overgrowth is often involved in halitosis: if you have a coated tongue, chances are you might have a Candida issue. Research also indicates that coconut oil is effective against Candida Albicans in an in vitro oral biofilm model.

Bottom Line: Oil pulling is a natural and effective remedy against bad breath caused by various factors.

Possible (but not yet proven) benefits of oil pulling.

1. Whiter teeth
Many people who have tried oil pulling for a few weeks have reported that oil pulling whitened their teeth. However, this is only anecdotal and no studies are available to back this fact. This being said, if you’re looking for whiter teeth, oil pulling is a much better option than bleaching which has been associated with damaged enamel, tooth nerves and gum.

2. Protection against heart disease
Individuals with periodontal diseases tend to have higher blood levels of C-reactive protein and thicker carotid arteries, two strong predictors of stroke and heart disease. And research suggests that the oral pathogen Porphyromonas gingivalis could play a role in heart disease. Although more research is needed, one theory is that bacteria from chronic gum infections may enter the bloodstream and possibly contribute to heart disease. Again, there is no evidence proving that oil pulling can help with any of these conditions.

3. Improved Sjögren’s syndrome symptoms
A Canadian dentist asked 12 of her patients with Sjögren’s syndrome to oil pull daily for three weeks. Her patients reported a vast improvement in speaking and swallowing. They also reported that their gums no longer bled after flossing.

So, how is coconut oil pulling carried out?

The best time to oil pull is on an empty stomach right after you get out of bed in the morning. You can repeat oil pulling two to three times a day if you have a mouth infection. The following steps will guide you through oil pulling:

Step 1: Put 1 to 2 teaspoons of coconut oil in your mouth – don’t swallow it. If your oil is solid, you may need to melt it in a pan of warm water. I prefer to let it melt in my mouth or chew on it.

Step 2: Swish for 20 minutes. This simply involves gently ‘pushing’ and ‘pulling’ the oil around and between your teeth. Oil pulling should be relatively relaxing and there’s no need to vigorously swish the oil – if your facial muscles start hurting, just ease the pace.

20 minutes may sound like a long time to oil pull but that’s just long enough for the oil to break through the plaque and form the ‘soap’ which will trap the bacteria. To make things less boring, oil pull while doing something else – you could shower or tidy up your room for instance.

Step 3: Spit the oil into the trash or toilet. You really don’t want to spit in your sink as the oil will clog up your pipes and leave you with a hefty plumbing bill. When you’re done swishing, the oil will be thick and creamy- or yellowish-white as it is now mixed with saliva.

Whatever you do, don’t swallow the oil once you’re done swishing! After oil pulling, the oil will be loaded with bacteria and toxins. Not to mention pus and mucous if you have a mouth infection.

Step 4: Immediately rinse your mouth. For added antimicrobial properties, use salt water to cleanse your teeth, gums, palate and tongue. I personally prefer using warm salt water but that’s up to you.

Step 5: Brush your teeth with a natural toothpaste. And you are done!

Notes:

• If mucous builds up in the back of your throat, you can spit out the oil. Clear the mucous from your throat before repeating the process with some fresh coconut oil.

• I strongly advise that you use raw (unheated and unrefined) organic coconut oil for oil pulling – this way, you’ll only be getting the oil extracted from the first pressing of fresh, raw coconut without the not-so-nice dose of chemicals that tag along in the refined brands. Plus, unlike expeller pressed (or refined) coconut oil, the raw version is usually rich in various micronutrients and other substances that are beneficial for oral health.

• The difference between ‘virgin’ and ‘extra virgin’ coconut oils is the cost; nothing else. Some cunning manufacturers will try to make you pay more by labeling their coconut oil as ‘extra virgin’.

Caution: If you have receding gums, you may want to perform oil pulling not more than twice or thrice a week.

How can you reap the most benefits from oil pulling?

To enhance the anti-fungal and antiseptic effects of oil pulling, mix your coconut oil with one or two drops of essential oil. You may want to consult your health care professional first.

I personally prefer:

• Cinnamon essential oil – Medically utilized for thousands of years by Egyptians, cinnamon contains various compounds that can prevent the growth of bacteria, fungi and other nasty bugs.In a 2009 study, researchers found that the essential oil of cinnamon was highly effective against Streptococcus Mutans and Lactobacillus plantarum – these bacteria play an important role in tooth decay and gum disease respectively. As such, adding cinnamon essential oil to your oil pulling regimen can help prevent cavity formation. Bonus: the cinnamon oil adds a nice warming tone to the coconut oil. Note: Adding cinnamon powder to your oil blend may irritate your gums – I advise you stick to the oil.

• Clove essential oil –  Cloves have been extensively utilized for hundreds of years in traditional Chinese medicine to relieve tooth pain and clinical trials indicate that clove oil can prevent the growth of numerous mutant and wild strains of pathogenic bacteria.Researchers explain that the whole clove essential oil is able to inhibit quorum sensing, a process through which bacteria can communicate and influence each other’s behavior. By preventing quorum sensing from occurring, clove essential oil can hinder the growth of biofilms, thus depriving the bacteria of their fortresses as explained earlier in this article.

  You may have noticed that ‘eugenol’ is on the ingredient list of numerous mouthwashes. Although this compound is the active ingredient in clove, research has shown that, unlike whole clove essential oil, eugenol is unable to hinder quorum sensing. This indicates that the various compounds present in clove oil act synergistically to confer the observed oral health benefits.

But you can also use:

• Manuka essential oil – The Maori, the indigenous people of New Zealand, have traditionally boiled the inner bark of the manuka tree and used the liquid as a mouthwash.Research has confirmed that manuka oil could prevent pathogens from adhering to the surface of the teeth. The scientists also found that manuka oil was more effective than eucalyptus, lavandula and romarinus oils at eliminating oral bacteria including Porphyromonas gingivalis, Actinobacillus actinomycetemcomitans, Fusobacterium nucleatum, Streptococcus mutans, and Streptococcus sobrinus. These bacteria are known to cause periodontal diseases and increase cavity formation.

• Peppermint essential oil – Anaerobic bacteria, such as those that live below the gum line and cause gum disease, are able to thrive in environments that are low in oxygen. And that’s where peppermint essential oil comes in: research shows that the oil is able to eradicate these bad bugs. So if you have any sign of gum disease, adding one or two drops of peppermint essential oil to your oil pulling regimen could do wonders for your gum.

• Tea tree essential oil – Also known as melaleuca oil, tea tree oil can help reduce the risk of cavity formation by preventing pathogens from adhering to the teeth. Research also suggests that this essential oil is able to kill bacteria such as Candida Albicans by disrupting the bacteria’s cell membrane and inhibiting respiration.

Besides coconut oil, can other oils be used?

Yes – traditionally, sesame oil and ghee have been used for oil pulling. Nowadays, sunflower oil and olive oils are used as substitutes as well.

So, why do I recommend coconut oil?
Well, research suggests that coconut oil is more effective than vegetable oil and olive oil. Irish scientists from the Athlone Institute of Technology investigated the effects of these three oils on dental health. They reported that only coconut oil was effective at preventing Streptococcus Mutans from binding to the enamel and damaging it.

That’s not all; coconut oil comes with A-MAZING health benefits. Plus it is structurally different from most other dietary oils which are almost entirely long chain fatty acids – coconut oil is a medium chain fatty acid. This different structure influences both the physical and chemical properties of the oil which is why coconut oil possesses numerous health properties. Studies have shown that coconut oil is antibacterial, antifungal, antiviral, anti-parasitic and anti-inflammatory thanks to the lauric acid it contains.

Is oil pulling for you?

I agree that existing studies investigating oil pulling are small and have numerous limitations. But it wouldn’t hurt you to try oil pulling. After all, the therapy is relatively cheap and does not require you to undergo restrictive diets, pop pills, or consume unpleasant herb mixes. Plus, it’s harmless (unless you swallow it): you’re putting something edible in your mouth and you’re not even swallowing it. Sometimes, you can get highly effective ‘solutions’ at your grocery store for a fraction of the cost.

And if you’re really into improving your oral health, make sure to get enough vitamin K2 in your diet.

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15 Health Foods That Taste Better Than Junk Foods

Some people believe that healthy foods are tasteless and boring. However, nothing could be further from the truth. Here are 15 health foods that taste even better than the most commonly consumed junk foods: 1. Strawberries Strawberries are exceptionally juicy and have a sweet, delicious flavor. Strawberries are an excellent source of vitamin C, manganese, […] The post 15 Health Foods That Taste Better Than Junk Foods appeared first on http://ift.tt/1aS7CX7

[ This is only a summary. Click the link above to read the full article. ]

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Penne alla Vodka with Fresh Tomatoes

Food of the Week: Corn

Perhaps no other food has been more closely identified with the Americas than corn. Both the Mayan and the Olmec civilizations that date back to 2000-1500 BC in what is now Mexico and Central America (commonly called Mesoamerica) had not only ...

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Recipe of the Week: 5-Minute "Quick Steamed" Corn

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I'm concerned about the little plastic pods used to make the quick coffee, I still use the coffee pot, but my children are using the individual quick pods.

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Weekly Plant-Based Meal Plan, June 29 – July 3, 2015

As June segues into July, enjoy some easy seasonal meals that don’t require much cooking, Start the week with Chickpea and Kale Sandwich Spread or Salad.This combination makes a great spread for bread, a filling for pita bread or a wrap. For a nice warm weather meal, serve with any sort of potato salad and a simple fruit medley. Leftovers make an excellent lunch for the next day.

Hoisin-Flavored Cold Asian Noodles with Crisp Veggies is filled with ingredients that need only a little prep but no cooking (other than the noodles, of course). Serve with your favorite tofu or tempeh dish for an appealing, light meal. Like the recipe above, leftovers make an amazing portable lunch for the following day.

Quinoa, Corn, and Bean Salad features these three compatible ingredients plus avocado and It’s a perfect main-dish salad, paired with a simple soup or Easy Vegan Quesadillas or Soft Tacos.

Cool as a Cucumber Soup requires no cooking at all. No matter what else you serve for summer meals, this soup is a refreshing addition. Keep it simple and serve with fresh pita bread, hummus,  olives, and some sliced tomatoes and peppers. If you have any of the quinoa salad left over from last night’s dinner, that goes well with this, too.

On Friday July 3, the eve of Independence Day, explore our array of easy, tasty vegan barbecue recipes for grilling vegetables, tofu, tempeh and seitan. Fire up the grill tonight, or use our Vegan Barbecue guide to plan for the weekend.

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How Intermittent Fasting Can Help You Lose Weight

There are many different ways to lose weight. One that has become popular in recent years is called intermittent fasting (1). This is a way of eating that involves regular short-term fasts. Fasting for short periods helps people eat fewer calories, and also helps optimize some hormones related to weight control. There are several different […] The post How Intermittent Fasting Can Help You Lose Weight appeared first on http://ift.tt/1aS7CX7

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How to Make Vegan Parmesan-Style Cheez

Commercially prepared vegan Parmesan topping is OK, but homemade is better! Here’s a delicious, nutritious nut-based dairy-free topping you can make in minutes.

All you need is a cup of raw cashews (or substitute raw blanched almonds), and 1/3 cup each nutritional yeast and hemp seeds or sesame seeds.

Combine in a food processor with 1/2 teaspoon salt and process until the mixture resembles fine crumbs.

Sprinkle on pastas, veggie dishes, and salads. The photo at top shows it used to top raw zucchini “noodles” with fresh tomato sauce. Store any unused portion in a tightly lidded container in the refrigerator, where it will keep for weeks.

• See lots more tips on our Healthy Living page.

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Whey protein is among the best studied supplements in the world, and for good reason. It has a very high nutritional value, and scientific studies have revealed numerous health benefits. Here are 10 health benefits of whey protein that are supported by human studies. 1. Whey is an Excellent Source of High-Quality Protein Whey protein […] The post 10 Evidence-Based Health Benefits of Whey Protein appeared first on http://ift.tt/1aS7CX7

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Recipes to Keep You Cool as a Cucumber

Do cucumbers really cool you down? As a veggie that’s more than 90% water (and with practically no calories), at the very least, they’ll keep you well hydrated. Here are some of our favorite recipes for enjoying them this summer. When temperatures hit tropical levels, turn Cool as a Cucumber Soup — an easy, no-cook soup featuring cucumbers and lots of fresh herbs in a refreshing base.

Hummus, Cucumber, and Avocado Wrap is as good for dinner as it is for lunch (or even breakfast, for that matter …). You can use homemade hummus or store-bought; either way, it’s made in minutes.

In Cold Soba and Cucumber Salad, earthy buckwheat noodles mingle with refreshing cucumber, and as an added bonus, these noodles are naturally gluten-free.

Spiralized Cucumber Salad is a fun salad to make with a spiral slicer. Cucumbers become practically calorie-free “noodles,” gently embellished with lime, agave, and sesame seeds.

From Oh My Veggies, Cucumber Mango Salsa is a sweet and refreshing as well as bracing. And easy on the eyes, as well!

Here’s a formula for Quick Refrigerator Pickles that I really enjoy. I like to have these in the fridge as often as possible, as a crunchy, nearly calorie-free snack.

Finely diced cucumbers, tomatoes, and bell peppers are central to Israeli Salad; other vegetables are sometimes added as well. Delicious served with hummus and fresh pita bread!

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How to Make Homemade Hemp Milk

I’m a big fan of hemp seeds — they’re my go-to source of omega fatty acids and a fantastic source of plant-based protein.They have a distinctive though gentle flavor, and what’s surprising is, given their color, what a creamy white milk results. Truth be told, commercial hemp milk isn’t that great. Making it at home is economical and tastes far better. And it couldn’t be easier to make. Unlike other nut or seed milks; there’s no soaking; and if you use a high-speed blender, no straining, either. Use as a cold beverage, in coffee or tea, in cereal, or wherever nondairy milk is called for. Photos by Evan Atlas.

Here’s how:

In a high-speed blender: Combine 1/2 cup hemp seeds with 2 cups filtered water. If you’d like a bit of added sweetness, add a couple of pitted dates or 1 to 2 teaspoons maple syrup, rice syrup, or agave nectar. A teaspoon of vanilla adds nice flavor as well.

Blend on high for about 45 seconds, or until smooth and creamy.

Transfer to a quart container and stir in 1 to 2 cups additional water, depending on how thick you’d like it to be. Refrigerate any unused portion.

In a regular blender: Follow the instructions above, but you’ll need to blend for a bit longer — somewhere around 2 minutes or a bit longer, depending on your machine.

Strain through cheesecloth or a very fine strainer. You can use the solids in baking, or add to hot or cold cereal.

Transfer to a quart container and stir in 1 to 2 cups additional water, depending on how thick you’d like it to be. Refrigerate any unused portion.

With either kind of blender, this will make between 3 and 4 cups of hemp milk, depending on how much water is used.

You may also enjoy:

• How to Make Almond Milk
• Homemade Chocolate Almond Milk
• Golden Turmeric Milk

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Do Alli Diet Pills (Orlistat) Work? An Evidence-Based Review

Losing weight can be very difficult. Some studies show that 85% of people fail using conventional weight loss methods (1). This causes many people to seek alternative methods, such as diet pills, for help. Alli is one such diet pill, but is a pharmaceutical drug rather than a plant-based supplement. This drug limits the amount […] The post Do Alli Diet Pills (Orlistat) Work? An Evidence-Based Review appeared first on http://ift.tt/1aS7CX7

[ This is only a summary. Click the link above to read the full article. ]

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13 Reviewed Benefits Of Spirulina For Amazing Health

You might have heard of spirulina. This blue-green cyanobacteria became famous after being successfully used by NASA as a dietary supplement for astronauts on space missions. Nowadays, it’s being touted as one of nature’s near perfect foods. But is it really? Read on to find out the bottom line regarding the health benefits associated with spirulina.

Spiru…what?

Spirulina is a cyanobacteria that grows naturally in oceans and salty lakes located in subtropical climates.

What’s special about spirulina is that its genetic material resembles that of bacteria, but unlike bacteria, it is able to generate energy from the sun through using chlorophyl in the same way plants and algae do.

Spirulina is said to be first discovered by Spanish conquistadors during their visit to Mexico back in 1519, when they observed that spirulina was served and eaten by Aztecs during their meals.

This supplement’s first health benefits are said to have first been discovered by explorer Pierre Dangeard, who observed that flamingos were able to survive by consuming what seemed to be a blue-green algae.

Botanist Jean Leonard later supported Dangeard’s findings and spirulina started being commercialized soon thereafter!

Since then, multiple studies have investigated the efficacy and potential health benefits of spirulina in treating various conditions, including chronic fatigue, the HIV virus, allergic reactions and even cancer.

So, does spirulina actually live up to the hype?

Read on to find the bottom line on it’s full health benefits.

1. The Best Superfood Available In Nature

A Great Source Of Protein

Yes, spirulina is packed with nutrients, but is it really the miracle powder it’s cracked up to be?

Let’s start with its protein content. By dry weight, spirulina contains 60-70% protein and is often touted as an amazing source of protein for vegetarians, vegans and pregnant women alike. Sure, this sounds like a lot of protein, but in terms of amount that you’re ingesting from a supplement, one teaspoon (about 2 grams of spirulina) provides you with only 1.2 grams of protein.

Although this is a good amount considering the volume ingested, it remains pretty negligible, taking into account you need about 0.8 – 1.0 grams of protein per kilogram body weight per day. So you’d have to ingest a lot of spirulina to really add a significant amount of protein to your diet. What’s more, other source of non-animal protein like nuts, legumes and whole grains can provide you with higher quantities of protein per portion, for far less money.

Amazingly High In Iron

Same goes for its iron content. Spirulina does contain a significant amount of iron per weight – 28g iron per 100g powder to be precise – but what does this mean in terms of tablespoons or capsules?

Well, to reach about 50% of the recommended daily allowance of iron, women under 50 years of age must consume the equivalent of 5 tablespoons of spirulina per day whereas women over 50 years old and men must consume about 3 tablespoons per day. Is this a realistic amount to consume on the daily? This depends on you! Keep in mind that spirulina, especially in powdered form, has a pretty potent taste, to say the least!

Sure, you could opt for the capsulated form, but to reach this intake, you’d be looking at about thirty 1g capsules or sixty 500mg capsules per day!

However, if your iron levels are already depleted, you might actually get a benefit by consuming smaller amounts. Indeed, a recent study of 40 older individuals with a history of anemia showed that supplementation with 3g per day (about half a tablespoon or six 500mg tablets per day) for 12 weeks increased both hemoglobin and red blood cell count.

Great Non-Animal Source Of Vitamin B12

The word on the street is that spirulina is also an excellent (non-animal) source of vitamin B12. But before you go out and stack up on this nifty little supplement, be aware that spirulina might not be able to supply you with as much B12 as you believe since the form it’s found in algae isn’t easily absorbable by the human body.

If you don’t consume any meat or animal products, try turning to other sources of B12 such as nutritional yeast or take a vegan B12 supplement.

The Bottom Line:

Yes, spirulina does have a high content of many nutrients including protein, iron, B12, calcium, niacin, potassium, magnesium, beta-carotene and several B-vitamins when looking at it’s content per gram. But don’t be fooled. Since spirulina doesn’t weight much, you’ll need to consume loads of this supplement (in comparison with other nutrient-rich foods such as whole grains, fruits and vegetables) for it to even get close to having an impact on your daily nutrient needs!

2. Lowers Chronic Fatigue

Have you heard that spirulina can help you fight off fatigue? Many say its high content of polysaccharides, B-vitamins and essential fatty acids is what helps keep you energized. Another mechanism rumored to help increase your energy levels has to do with it’s prebiotic effect on healthy gut bacteria, thereby stimulating production of vitamin B6, well-known to help release energy.

So does this mean you can fight off the mid-afternoon energy dips by adding this little supplement to your diet? Not necessarily…

So far, the only available placebo-controlled randomized study performed in humans showed that scores of fatigue were not significantly different between spirulina and placebo, despite daily intake of 3g per day for 4 weeks. There were also no effect on chronic fatigue.

The Bottom Line:

Despite the hype, there is currently no high-level evidence linking spirulina to positive effects on chronic fatigue.

3. Beats Allergies

Do you suffer from seasonal allergies? You’ll be happy to hear that daily intake of 2g spirulina, taken for at least 6 months, was shown to help diminish symptoms of allergic rhinitis, including nasal discharge, sneezing, congestion and itching.

This can be attributed to spirulina’s anti-inflammatory properties. Although further studies are required to confirm these effects, spirulina can be an exciting way to bid goodbye to hay fever!

The Bottom Line:

Spirulina may have positive effects on allergic rhinitis but larger trials are required to add strength to current findings.

4. Antiviral Properties

Cell and animal studies seem to indicate that spirulina can help inhibit the replication of several viruses including the herpes simplex type I virus, measles and mumps viruses, the influenza A virus and even the human immunodeficiency virus (HIV).

In fact, a recent study evaluating the effect of spirulina supplementation on HIV positive individuals showed that supplementation with 5g per day per day was not only safe, but also improved quality of life in this immunocompromised population.

The Bottom Line:

More studies are needed before any strong conclusions may be made, but results from current research are promising.

5. Lowers Cholesterol

Spirulina could help you fight heart disease. Several studies looking into this supplement’s blood lipid lowering effects have found that daily doses varying from 2 – 4g taken for as little as 3 months were able to significantly reduce cholesterol, triglycerides and LDL (a.k.a. bad cholesterol) in addition to increasing HDL (a.k.a. good cholesterol).

What’s more, a recent study replicated spirulina’s blood lipid lowering effects, reporting a 16.3% decrease in triglycerides and a 10.1% decrease in LDL following 12 week supplementation with 1g spirulina per day.

Of note, so far, most human trials investigating these effects have been limited to studies of fewer than 100 people, which, in the research world, makes them small studies. What’s more, not all studies included a placebo control group which further reduces the strength of the results. So, as is the case with most benefits we’ve seen so far, more studies are…you’ve guessed it… needed!

The Bottom Line:

Studies seem to positively link spirulina to cholesterol-lowering effects but larger and stronger studies are required before any definitive conclusions can be made.

6. Reduces Blood Pressure

When it comes to blood pressure lowering effects, a higher dosage might be needed. Indeed, while a 1 gram dosage of spirulina was ineffective, a dose of 4.5 grams per day for 6 weeks was shown to reduce blood pressure in individuals with normal blood pressure levels.

The Bottom Line:

Spirulina may have beneficial blood pressure lowering effects, but only in high dosages. Further research in people with high blood pressure (rather than healthy individuals) is needed before any conclusions can be drawn!

7. Helps With Diabetes

Yes, spirulina may also help keep your blood sugar levels in check! So far, several animal studies showed significantly lower blood sugar levels following spirulina intake, in some cases, even outperforming other popular diabetes drugs such as Metformin.

Spirulina’s blood sugar regulating activity is most likely due to positive effects on insulin sensitivity. This supplement contains both manganese and the amino acid cysteine, both of which are known to play a role in insulin production.

Interestingly, some evidence of this effect also exists in humans. Indeed, a clinical study found significantly lower blood sugar levels and glycated serum protein levels (an indicator of average blood sugar levels) following supplementation with 2 grams of spirulina for 2 months. The only caveat is that this was a small study, performed in 15 diabetic patients.

The Bottom Line:

Spirulina could be helpful in keeping your blood sugar levels within normal limits, but research on more participants would further strengthen current evidence.

8. Anti-Cancer

Phycocyanin, spirulina’s main active component and also the one that gives it its characteristic blue-green color, is a potent antioxidant that can prevent cell death. In fact, it’s antioxidant activity is as effective as vitamins C and E, which are, by the way, also contained in this supplement.

Antioxidants are molecules known to prevent cell damage. As such, could spirulina also prevent or help treat cancer? Many supporters seem to think so. Let’s take a look at what the scientific community has to say about this.

Research in animals does show that spirulina can reduce cancer occurrence and tumor size. But, although many animal and cell studies have corroborated this, to date, not many human studies can be identified.

One, looking at the effect of spirulina supplementation on oral cancerous lesions, found that 45% of patients showed complete regression of cancerous lesions after intake of 1 gram of Spriulina per day for 12 months. One thing to keep in mind is that, although the results appear promising, this study was unblinded and non-randomized which means that it has to be taken with a grain of salt.

A more recent study looking at 40 subjects with oral precancerous lesions showed that supplementation with 1 gram of spirulina per day over a period of 4 months led to greater improvements in symptoms than the drug Pentoxyfilline.

The Bottom Line:

Although animal studies seem promising, the link between this nutrient and cancer in humans cannot be strongly established at this moment.

9. Chronic Arsenic Poisoning

If you’re thinking of traveling or moving to countries which have high arsenic levels in their drinking water (think Bangladesh, India, Taiwan or Chile), it might be worth noting that intake of 250mg Spirulina in combination with 2mg zinc twice daily for 16 weeks was shown to help reduce arsenic levels in patients suffering from arsenic poisoning. Talk about a detox!

The Bottom Line:

If you’re thinking of traveling to countries whose water supply might be contaminated by arsenic, spirulina could help. Then again, so would sticking to bottled water!

10. Sport Performance

It seems spirulina may also help you get the most out of your workout. Researchers found that moderately trained males taking a daily 6 gram dose of spirulina for 4 weeks benefited from significantly longer times to fatigue while running in addition to increased fat oxidation rates.

What’s more, intake of 7.5 grams of spirulina per day for three weeks diminished exercise-induced muscle damage, thereby increasing endurance and, once again, prolonging the time it took for people to become fatigued during exercise.

Finally, spirulina may also help you gain some muscle mass! A study looking at both trained and untrained individuals showed that supplementation with 2 grams per day for 8 weeks was effective in increasing muscle strength.

The Bottom Line:

Studies so far seem to point towards beneficial effects of spirulina when it comes to physical performance. So why not give it a try and see for yourself?

11. Makes Your Insides Happy

Another health benefit of spirulina is its prebiotic effect, through which it stimulates beneficial gut flora such as lactobacillus and bifidobacteria that help maintain the proper function of your digestive system.

But on top of keeping you regular, the more beneficial bacteria you have, the less space there is for more harmful bacteria such as e-coli and candida yeast. Now we’re talking!

The Bottom Line:

Yes, it does seem spirulina can help your digestive health!

12. Weight Loss

Despite widespread rumours regarding Spirulina’s appetite suppressing effects, there is, in fact, little evidence to show spirulina can boost weight loss.

It’s possible that it’s protein and fiber content may help you feel satiated for longer. However, these effects are not specific to spirulina, so a balanced diet might be an easier (and cheaper) way to boost protein and fibre intake.

The Bottom Line:

Don’t ditch your running shoes just yet – as good as this sounds, there’s unfortunately no evidence for this claim!

13. Improves Your Skin

Spirulina is often marketed as able to help prevent candida bacteria overgrowth, a potential cause of acne breakouts. It’s high GLA content is also said to provide it with beneficial anti-inflammatory effects, particularly useful for inflamed dry skin conditions such as eczema, psoriasis, rosacea and acne.

Unfortunately, there is no scientific evidence for this. But, on the bright side, there’s also no scientific evidence against it.

The Bottom Line:

Although there is no little scientific evidence for this, why not give a superfood mask a try and test it for yourself?

For a DYI mask, version, combine 1/4 teaspoon spirulina powder with a splash of filtered water and mix together. Apply to your skin and remember not to open the door for the mail carrier without wiping it off first!

Precautions and Contraindications

Although spirulina is generally considered as safe, it’s good to know it has the potential to be contaminated with toxic metals, harmful bacteria and microcystins depending on where it’s harvested. For this reason, it’s best to research the source of spirulina in supplements before buying them to ensure they’re grown in safe conditions and tested for toxins.

Contaminated spirulina can actually cause liver damage, nausea, vomiting, thirst, weakness, rapid heartbeat, shock and even death. So if you’re an avid user, keep an eye out for these symptoms.

Also, since spirulina can enhance your immune system, consuming it may worsen symptoms of conditions associated with overactive immune systems such as multiple sclerosis, lupus, rheumatoid arthritis. Since spirulina can also interfere with certain drugs, it’s best to check with your doctor before taking it if you’re on any medications.

Finally, people with the inherited metabolic disorder phenylketonuria should not consume spirulina, as it contains the amino acid phenylalanine, which they cannot metabolize.

How To Choose It

• Buy it from a reputable source to reduce the risk of contamination with toxic substances.
• Spirulina has a strong taste, so if you’re sensitive to that, it’s perhaps best to chose a capsulated form.

How To Consume It

• If you’re new to spirulina, start small and build your dose up gradually over a few days.
• If you opt for pill form, consume it with cold or warm water.
• If you opt for powdered, blend it in fruit or vegetable juices or smoothies, or, if you’re particularly adventurous, add to foods such as guacamole, yogurt, or oven roasted potatoes.

How To Store It

• Keep in a dry place away from direct heat and strong light.

FYI

Beyond nutrition, spirulina offers multiple advantages to the environment and those who cultivate it. For example, producing Spirulina requires 10 times less water than any other vegetable. Also, harvests occur year-round. What’s more, spirulina has the lowest land use per unit of protein and unit of human digestible energy. Basically, it offers the potential to improve food security in countries where malnutrition is a common occurrence.

Spirulina doesn’t need fertile land for cultivation and requires less energy input per kilo than soy, corn or bovine protein. Finally, spirulina is a big oxygen producer and is even more efficient than trees and forests to absorb carbon dioxide and release oxygen.

Now that’s what we call an environmentally sound supplement!

from Bembu http://ift.tt/1H90LiK