Chlorella and spirulina are the most popular algae supplements on the market.
While both have an impressive nutritional profile and similar health benefits, there are a few differences. What is Chlorella vs. Spirulina?
Chlorella is higher in fat and calories
Chlorella and spirulina provide many nutritional benefits. While their protein, carbohydrate, and fat compositions are very similar, their most significant nutritional differences are their calories, vitamins, and mineral content. Chlorella is higher in calories as well as omega-3 fatty acids, provitamin A, riboflavin, magnesium, iron, and zinc. Spirulina is higher in calories. It is lower, but still contains high amounts of riboflavin, thiamine, iron, and copper.
Chlorella contains higher levels of omega-3 fatty acids. Chlorella and spirulina contain similar amounts of fat, but the type of fat differs greatly. .Both algae are rich in polyunsaturated fats, especially omega-3 fatty acids. Omega-3 and omega-6 fatty acids are polyunsaturated fats that are important for proper cell growth and brain function.
Considered essential because your body can't produce them. Therefore, you should eliminate them from your diet. Intake of polyunsaturated fats has been associated with a lower risk of heart disease, especially when replaced with saturated fats.
Specifically, Omega-3 fatty acids are associated with lower inflammation, improved bone health, and reduced heart disease. It is associated with numerous health benefits, including lower risk and certain cancers. However, you need to consume large amounts of this algae to meet your daily omega-3 needs. People usually consume only a small portion.
Although both types of algae contain different types of polyunsaturated fats, a study analyzing the fatty acid content of these algae found that chlorella contains more omega-3 fatty acids and found that spirulina was higher in omega-6 fatty acids. Although chlorella offers some omega-3 fats, concentrated algae oil supplements are a better option for those looking for an alternative to animal-based omega-3 supplements.
Chlorella is high in antioxidants
In addition to high levels of polyunsaturated fats Chlorella is very high in antioxidants. These are compounds that bind with free radicals in your body to prevent damage to cells and tissues. In a 6-week study, smokers supplemented with chlorella. Participants taking the supplement experienced a 44% increase in vitamin C blood levels and a 16% increase in vitamin E levels. Both of these vitamins have antioxidant properties. Additionally, people taking a chlorella supplement also showed a significant reduction in DNA damage.
Spirulina may be higher in protein
Even civilizations as distant as the Aztecs They used spirulina as food. Because of its high protein content, NASA used spirulina as a nutritional supplement for its astronauts on space missions. It is also a rich source of iron, folate, and beta carotene.
While chlorella and spirulina both contain high amounts of protein, studies have shown that some strains of spirulina may contain 10% more protein than chlorella. Found in spirulina Protein is also very well absorbed by your body.
Both may improve heart health
Studies show that chlorella and spirulina have the potential to improve heart health by affecting your blood fat composition, blood pressure, and cholesterol profile.
In a controlled 4-week study, 63 participants given 5 grams of chlorella per day were found to have a 10% reduction in total triglycerides compared to the placebo group. Additionally, these participants also had an 11% reduction in LDL (bad) cholesterol and HDL They experienced a 4% reduction in (good) cholesterol.
Which is healthier?
Both forms of algae contain high amounts of nutrients. However, chlorella is higher in omega-3 fatty acids, vitamin A, riboflavin, iron, magnesium, and zinc.
Although spirulina is higher in protein, some studies show that the protein content in chlorella is comparable. The high amount of unsaturated fat, antioxidants, and other vitamins found in chlorella provide a slight nutritional advantage over spirulina.
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