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Spirulina is an organism that grows in both fresh and salt water.
It is a type of cyanobacteria, which is a family of single-celled microbes that are often referred to as blue-green algae.
就像植物一样，蓝细菌可以通过称为光合作用的过程从阳光中产生能量。
Spirulina was consumed by the ancient Aztecs but became popular again when NASA proposed that it could be grown in space for use by astronauts (1).
A standard daily dose of spirulina is 1–3 grams, but doses of最多10克per day have been used effectively.
这个微小的藻类充满了营养。一汤匙（7克）干螺旋藻粉包含（
- Protein:4grams
- 维生素B1（硫胺素）：11% of the RDA
- 维生素B2（核黄素）：15% of the RDA
- Vitamin B3 (niacin):4% of the RDA
- 铜：21% of the RDA
- 铁：11% of the RDA
- It also contains decent amounts of magnesium,
钾和锰以及几乎所有其他营养素
你需要。
In addition, the same amount holds only 20 calories and 1.7 grams of digestible carbs.
克，克，螺旋藻可能是单个最营养的食物on the planet.
A tablespoon (7 grams) of spirulina provides a small amount of fat — around 1 gram — including bothomega-6和omega-3脂肪酸in an approximately 1.5–1.0 ratio.
螺旋藻中蛋白质的质量被认为是极好的 - 与鸡蛋相当。它提供了您需要的所有必需氨基酸。
通常声称螺旋藻含有维生素B12，但这是错误的。它具有假硫胺B12，尚未证明对人类有效（
Summary
Spirulina is a type of blue-green algae that
grows in both salt and fresh water. It may be one of the most nutrient-dense
地球上的食物。
氧化损伤会损害您的DNA和细胞。
This damage can drive chronic inflammation, which contributes to cancer and other diseases (5).
Spirulina is a fantastic source of antioxidants, which can protect against oxidative damage.
Its main active component is called phycocyanin. This antioxidant substance also gives spirulina its unique blue-green color.
植物素可以与自由基作斗争并抑制炎症信号分子的产生，从而提供令人印象深刻的抗氧化剂和anti-inflammatoryeffects (
SummaryPhycocyanin is the main active compound in spirulina. It has
强大的抗氧化剂和抗炎特性。
Heart disease is the world’s leading cause of death.
Many risk factors are linked to an increased risk of heart disease.
事实证明，螺旋藻会积极影响许多这些因素。例如，它可以降低总胆固醇，“坏” LDL胆固醇和triglycerides，同时提出“好” HDL胆固醇。
在一项针对25种2型糖尿病患者的研究中，每天2克螺旋藻显着改善了这些标记（
Another study in people with high cholesterol determined that 1 gram of spirulina per day lowered triglycerides by 16.3% and “bad” LDL by 10.1% (
Several other studies have found favorable effects — though with higher doses of 4.5–8 grams per day (
Summary
Studies indicate that spirulina can lower
triglycerides and “bad” LDL cholesterol and may simultaneously raise “good” HDL
cholesterol.
Fatty structures in your body are susceptible to oxidative damage.
这被称为脂质过氧化，这是许多严重疾病的关键驱动力（
For example, one of the key steps in the development of heart disease is the oxidation of “bad” LDL cholesterol (
Interestingly, theantioxidantsin spirulina appear to be particularly effective at reducing lipid peroxidation in both humans and animals (
In a study in 37 people with type 2 diabetes, 8 grams of spirulina per day significantly reduced markers of oxidative damage. It also increased levels of antioxidant enzymes in the blood (
Summary
您体内的脂肪结构可能会变成
oxidized, driving the progression of many diseases. The antioxidants in
spirulina can help prevent this.
Some evidence suggests that spirulina has抗癌特性。
对动物的研究表明，它可以减少癌症的发生和肿瘤大小（
Spirulina’s effects on oral cancer — or cancer of the mouth — have been particularly well studied.
一项研究检查了来自印度的87人，患有癌前病变（称为口服粘膜纤维化（OSMF））。
在每天服用1克螺旋藻一年的人中，有45％的人看到其病变消失 - 而对照组只有7％
当这些人停止服用螺旋藻时，次年几乎有一半重新开发病变。
In another study of 40 individuals with OSMF lesions, 1 gram of spirulina per day led to greater improvement in OSMF symptoms than the drug Pentoxyfilline (
Summary
Spirulina may have anti-cancer properties and
appears especially effective against a type of precancerous lesion of the mouth
called OSMF.
高血压是许多严重疾病的主要驱动力，包括心脏病发作，中风和慢性肾脏疾病。
While 1 gram of spirulina is ineffective, a dose of 4.5 grams per day has been shown to reduce blood pressure in individuals with normal levels (
人们认为这种减少是由于增加的生产而驱动的nitric oxide，，，，a signaling molecule that helps your blood vessels relax and dilate (
Summary
A higher dose of spirulina may lead to lower
血压水平，许多疾病的主要危险因素。
Allergic rhinitis is characterized by inflammation in your nasal passageways.
It is triggered by environmental allergens, such as pollen, animal hair or even wheat dust.
Spirulina is a popular alternative treatment for symptoms of allergic rhinitis, and there is evidence that it can be effective (
在一项研究中，有127人患有过敏性鼻炎，每天2克大幅度降低症状，例如鼻腔排出，打喷嚏，鼻塞和瘙痒（
Summary
Spirulina supplements are very effective
against allergic rhinitis, reducing various symptoms.
There are many different forms of anemia.
最常见的特征是血红蛋白或血液中的红细胞减少。
Anemia is fairly common in older adults, leading to prolonged feelings of weakness andfatigue（（
在一项研究中老年人在40的历史emia, spirulina supplements increased the hemoglobin content of red blood cells and improved immune function (
Keep in mind that this is just one study. More research is needed before any recommendations can be made.
Summary
一项研究表明，螺旋藻可以减少
贫血in older adults, though more research is needed.
运动引起的氧化损伤是肌肉疲劳的主要因素。
Certain plant foods have antioxidant properties that can help athletes and身体活跃的人minimize this damage.
螺旋藻似乎是有益的，因为一些研究指出，肌肉力量和耐力得到了改善。
In two studies, spirulina enhanced endurance, significantly increasing the time it took for people to become fatigued (
Summary
Spirulina may provide multiple exercise
好处，包括增强的耐力和增加的肌肉力量。
动物研究将螺旋藻链接到显着lower blood sugar水平。
在某些情况下，它表现优于流行糖尿病药物，包括二甲双胍（
There is also some evidence that spirulina can be effective in humans.
In a two-month study in 25 people with type 2 diabetes, 2 grams of spirulina per day led to an impressive reduction in blood sugar levels (
HbA1c, a marker for long-term blood sugar levels, decreased from 9% to 8%, which is substantial. Studies estimate that a 1% reduction in this marker can lower the risk of diabetes-related death by 21% (
但是，这项研究的持续时间很小。需要更多的研究。
Summary
Some evidence suggests that spirulina may
受益于2型糖尿病的人，大大减少了空腹血糖
水平。
螺旋藻是一种蓝细菌，通常称为蓝绿色藻类 - 非常健康。
它可能会改善您的血脂水平，抑制氧化，降低血压和降低血糖。
While more research is needed before any strong claims can be made, spirulina may be one of the fewsuperfoodsworthy of the title.
如果您想尝试一下此补充剂，它将在商店中广泛使用，并且online。
