Spirulina and chlorella are two superfoods that are becoming increasingly popular due to their numerous health benefits. Although both algae are rich in nutrients, they have distinct characteristics that make them suitable for different health goals. In this article, we will explore the differences between spirulina and chlorella, their benefits, drawbacks, and how to incorporate them into your diet.
Introduction
What is Spirulina?
Spirulina is a blue-green microalga belonging to the family of cyanobacteria. It naturally grows in alkaline waters, mainly in Africa, Asia, and Central America. Historically, spirulina was consumed by the Aztecs, who harvested it from Lake Texcoco in Mexico. It was also used by the Kanembu tribes of Chad, who harvested it from lakes in the region and turned it into dried cakes called "dihé". Due to its rich nutritional content, spirulina is also used as a supplement in malnutrition programs around the world.
What is Chlorella?
Chlorella is a green freshwater microalga belonging to the family of chlorophyta. It was discovered in the late 19th century and is named after the Greek word "chloros," meaning green. Chlorella naturally grows in freshwater in Asia, especially in Japan and Taiwan. After World War II, chlorella became a popular food source for a growing world population. The Japanese integrated chlorella into their diet due to its many health benefits. Today, chlorella is grown in controlled environments to ensure its purity and quality.
Benefits
Benefits of Spirulina
Spirulina is rich in antioxidants, including chlorophyll, phycocyanin, and beta-carotene, making it particularly interesting for athletes and those looking to boost their energy or reduce stress. For example, 4 g of spirulina contains as much beta-carotene as 100 g of brightly colored vegetables, and 1 kg of spirulina contains as many antioxidants as a ton of fruit.
A 5 g serving of spirulina provides about 5% of the daily protein requirement. Additionally, spirulina has hypoglycemic properties and can help regulate blood sugar levels.
It is also known to improve tone, promote satiety, and stimulate the immune system.
Benefits of Chlorella
Chlorella is exceptionally rich in chlorophyll, with levels two to three times higher than spirulina. It also contains lutein, which is beneficial for eye health. Both of these molecules are antioxidants that protect the body from "rust" (premature aging).
In addition to being alkalizing, chlorella is rich in minerals and trace elements such as potassium, calcium, magnesium, iron, zinc, and selenium, as well as vitamins (A, B, E).
Like spirulina, chlorella is also very protein-rich and has hypoglycemic properties.
It promotes cell regeneration, detoxifies the liver, and strengthens the immune system. It is also high in fiber.
Drawbacks
Drawbacks of Spirulina
Spirulina is rich in nucleic acids, which can increase uric acid levels and may cause kidney problems or gout attacks in some people.
Contrary to popular belief, it is not a good source of vitamin B12, as it contains an inactive form of B12 for humans.
Moreover, to obtain a significant amount of iron, spirulina must be cultivated in an iron-rich environment, as the 5 g recommended are not sufficient.
Drawbacks of Chlorella
Chlorella has an average digestibility, although this issue was partially addressed in the 1970s by a process that breaks down the cell wall. This method, however, remains controversial.
Additionally, because chlorella has a chelating effect, it should be taken away from medication (at least one hour) to avoid interactions.
Differences
These two superfoods are not identical:
- Chlorella is richer in omega-3, iron, zinc, vitamin B2, and A, and contains bioavailable vitamin B12. It is also higher in calories and contains more chlorophyll than spirulina.
- On the other hand, spirulina is richer in vitamin B1 and K1 and can contain up to 10% more protein. Spirulina is also easier to digest.
What is the key takeaway?
Overall, spirulina offers a higher concentration of micronutrients, while chlorella is mainly used for its detoxifying properties and liver support.
Buying Guide
Spirulina
When buying spirulina, make sure it is grown in controlled conditions to avoid contamination by heavy metals and cyanotoxins. Choose spirulina grown in France in artificial environments for guaranteed purity.
Chlorella
For chlorella, choose chlorella that is grown in glass tubes in closed environments with natural light for maximum purity. Avoid chlorella grown outdoors to prevent toxic substances. European chlorella is generally of better quality than chlorella produced in Asia.
Usage Guide
Spirulina
Spirulina can be consumed in tablet, powder, or flake form. It is recommended to take between 1 and 6 g per day, ideally 4-5 g. Do a one- to two-month course, one to two times a year. Combine spirulina with vitamin C to enhance iron absorption.
Chlorella
Chlorella is often consumed in tablet or powder form. Start with 1 g per day and gradually increase to 5 g. Do a one- to three-month course, one to two times a year. Combine chlorella with vitamin C to strengthen the immune system.
What About Children?
Spirulina and chlorella can be consumed by children, but the dosage must be adjusted based on their weight. For example, a child weighing 20 kg can start with 1 g of spirulina or chlorella per day, and for a child weighing 30 kg, the dose can be increased to 2 g per day.
Conclusion
Both spirulina and chlorella are excellent superfoods, but their benefits differ depending on the person's needs. Spirulina is ideal for boosting energy, improving digestion, and strengthening the immune system, while chlorella is better suited for detoxification and liver support. By alternating or using them together, you can maximize the benefits of both.
FAQ: Spirulina and Chlorella
What are the main differences between spirulina and chlorella?
Spirulina is richer in proteins, vitamins B1 and K1, and antioxidants like phycocyanin. It is also better digested than chlorella. On the other hand, chlorella contains more chlorophyll, lutein, iron, zinc, vitamins B2 and A, and bioavailable vitamin B12. It is particularly useful for detoxification and liver support.
What are the benefits of spirulina?
Spirulina is known for its high-quality protein content, antioxidants, and energizing properties. It promotes satiety, helps regulate blood glucose levels, strengthens the immune system, and improves tone and vitality.
What are the benefits of chlorella?
Chlorella is exceptional for its high chlorophyll and lutein content. It detoxifies the body, supports the liver, improves digestion due to its fiber content, and strengthens the immune system. It is also beneficial for cell regeneration and the functioning of the kidneys and gallbladder.
Can spirulina and chlorella be consumed together?
It is generally recommended to consume spirulina and chlorella separately to fully benefit from each algae’s specific advantages. For example, chlorella is a better source of bioavailable vitamin B12, which can be better absorbed when taken alone.
What is the recommended dose for spirulina and chlorella?
For spirulina, it is recommended to consume between 1 and 6 g per day, ideally 4 to 5 g. For chlorella, start with 1 g per day and gradually increase up to 5 g. Take 1- to 2-month courses of spirulina, one to two times a year, and 1- to 3-month courses of chlorella.
What are the possible side effects of spirulina?
Spirulina can cause digestive discomfort in some people. It is rich in nucleic acids, which can raise uric acid levels and cause kidney problems or gout attacks. It is not recommended for people on anticoagulants due to its vitamin K content.
What are the possible side effects of chlorella?
Chlorella can cause digestive discomfort due to its average digestibility. As a chelating agent, it should be taken away from medications to avoid interactions. It is not recommended for people with hemochromatosis or those on anticoagulant treatment.
Can spirulina and chlorella be given to children?
Yes, spirulina and chlorella can be consumed by children, but the dosage should be adjusted based on their weight. For example, a 20 kg child can take 1 g per day. It is always best to consult a healthcare professional before starting a supplement for children.
What are the quality criteria for purchasing spirulina?
Ensure that spirulina is grown in controlled conditions to avoid contamination by heavy metals and cyanotoxins. Prefer spirulina grown in France and in artificial environments for guaranteed purity.
What are the quality criteria for purchasing chlorella?
Prefer chlorella grown in glass tubes in closed environments with natural light to guarantee maximum purity. Avoid chlorella grown outdoors and opt for European products for better quality.
