Celebrity nutrition expert Zoe Bingley-Pullin explains how munching on super foods can change your life, as they fight disease, help with weight loss, increase energy levels and improve overall health.
Spirulina – What is it?
Spirulina is a blue-green algae, which are a group of microorganisms with a similar cellular structure to bacteria, but unlike bacteria, they carry out photosynthesis in a similar fashion to algae and plants.
Spirulina is naturally grown and contain no synthetic vitamins so it is easier for the body to absorb and process.
What is in it?
Spirulina is high in chlorophyll, which is most useful in detoxifying the liver and digestive system.
It’s high in protein, 60%, and essential amino acids, which is easily digestible making it perfect for people with poor digestive systems or convalescents.
Spirulina has a higher nutrient content than any other food, vegetable or plant. It contains beta-carotene, vitamin B1, B2, B3, B6 and B12, vitamin E, iron, folic acid, minerals and essential fatty acids.
Why is it good for you?
Spirulina has amazing health benefits. It helps detoxify the liver and kidneys. It has a high supply of vitamin B12, which is brilliant for energy levels.
Other benefits:
- it helps stimulate the immune system
- reduces psoriasis and eczema
- helps treat PMT and arthritis
- provides the body with iron
- has a natural appetite suppressing effect of the body
- helps decrease cellulite
- is helpful with chronic fatigue syndrome
How can you add it to your diet?
Spirulina comes in either powder or tablet form. The powder can be whisked into water, juice or a very interesting looking smoothie. You can even sprinkle it over food just as long as you can handle the green colour.
Dosage:
The standard dosage of Spirulina for therapeutic purposes is 2,000 – 8,000 mg (2 – 8 grams) per day.
If the same dose of Spirulina as used in animal studies were applied to humans, the daily dose would be approximately 34,000 mg per day (34 grams).
Chlorella: What is it?
Chlorella is also a blue-green algae grown in freshwater ponds in South East Asia and Australia. It’s gathered, dried into a paste and then crushed into a powder.
What’s in it?
Chlorella is packed full of protein, 58% highly digestible complete vegetarian protein, it has 38 times more protein than soybeans and 55 times more than rice.
It contains essential amino acids, vitamins and minerals. It is rich in vitamins A, C, E, and K, and is one of the few whole food sources of vitamin D.
Chlorella has the complete vitamin B complex with more B12 than liver by weight. Beta carotene and lutein, two carotenoids with a wealth of disease fighting benefits, are found in abundance.
Zinc, iron, calcium, potassium, rare trace minerals, essential fatty acids including gamma linolenic acid (GLA), and polysaccharides are found in chlorella.
One of the ways chlorella eases digestion is through its broad spectrum of enzymes that includes pepsin. Chlorella has high magnesium content, which is brilliant for sleep and stress as it helps calm the nervous system.
Why is it good for you?
Chlorella is effective in fighting against many lifestyle diseases. It has been shown to reduce body-fat percentage and blood glucose levels, which is brilliant for people with Type 2 diabetes, obesity and heart diseases.
Other benefits:
- It is also helpful in boosting energy levels, and fighting depression.
- It provides natural detoxification, inflammation control, cholesterol regulation, immune system strength and oestrogen balance.
- It is loaded with antioxidants to keep you looking and feeling young.
- It’s full of fibre, therefore helping aid digestion and rids cholesterol from the digestive system before reaching the bloodstream
How can you add it to your diet?
Chlorella can be taken in liquid form and is best added to your daily intake of 2L of water or can even be added to juice.
Dosage:
Standard dosage is 3,000 – 6,000 mg per day.
Green tea – what is it?
Green tea has been widely used for centuries. Green tea is the unoxidized form of black tea and unlike black tea, it contains countless amounts of boosters for your health.
What’s in it?
Green tea contains antioxidant called Polyphenols. It is the polyphenol content in Green Tea that helps to protect the Cell Membranes of Red Blood Cells from the oxidative damage caused by Free Radicals. Free radical damage can cause premature ageing.
Why is it good for you?
Green Tea suppresses appetite (due to the Epigallo-Catechin-Gallate (EGCG) content of Green Tea). Try drinking a cup of green tea 30 minutes before eating.
Green tea is a fantastic caffeine-free alternative. The optimal dosage of Tea Polyphenols for therapeutic purposes is 240 – 320 mg per day.
To get the most out of Green Tea, drink approximately three cups of Green Tea per day (approximately 3 grams of Green Tea leaves).
Green Tea reduces the absorption of dietary fats by up to approximately 40%. It does this by blocking the production of digestive enzymes that facilitate the absorption of dietary fats. Green tea has also been proven to help in the fight against obesity.
Green Tea is extremely beneficial at repelling the damages of Ultra-violet radiation. This indicates that green tea compounds would be useful additives to sunscreens. Green tea applied topically is particularly smoothing for sensitive skin.
How can you add it to you diet?
Green tea can be found in the leaf or the powdered form and can be used added to food or as a tea.
Don’t miss Zoe Bingley-Pullin’s Cooking Classes: held at About Life in Rozelle. For bookings, email zoe@nutritionaledge.com.au