Vital Habits: November 1, 2024 - V36

Hi Reader,

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I love nutrition and I am all about finding ways to supercharge my health. Throughout my health transformation, I have come across several powerful superfoods that can completely shift your health. In this newsletter, we’re diving into the incredible benefits of one of my favorites– Spirulina.

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What is Spirulina?

Spirulina is a tiny blue-green algae (cyanobacterium) that grows in fresh or salt water. These nutrient rich powerhouses help us enhance our health and prevent disease. But here is what's more wild, these Cyanobacteria are among the first organisms on Earth to produce oxygen through photosynthesis, contributing to the planet's oxygen supply!

Spirulina comes in powder, pill, gummy and tablet form, making it an easy addition to your daily routine.

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Nutrient Profile

Protein: Spirulina is about 60-70% protein by weight, containing all essential amino acids, making it a complete protein source.

Vitamins:

• B Vitamins: Rich in B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, and B12, which are important for energy metabolism, nervous system function, and mental health.
• Vitamin E: An antioxidant that helps protect cells.

Minerals:

• Iron: Important for oxygen transport in the blood.
• Magnesium, Potassium, and Calcium: Essential for various bodily functions.

Antioxidants: Contains phycocyanin, a potent antioxidant that can help reduce inflammation.

Omega-3 Fatty Acids: Contains essential fatty acids beneficial for heart and brain health, as well as overall inflammation.

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Health Benefits

Mental Health Support:

• Nutrients like B vitamins and antioxidants may enhance brain health and cognitive function
• Can help reduce symptoms of anxiety and depression by supporting neurotransmitter function

Methylation Processes:

• Contains B vitamins, particularly B12 and folate, which are crucial for DNA methylation and cellular function

Anxiety and Stress Reduction:

• Antioxidant properties may help alleviate anxiety and stress
• Reduces oxidative stress linked to mood disorders

Oxidative Stress and Antioxidant Activity:

• Rich in antioxidants like phycocyanin, which scavenges free radicals
• Reduces oxidative stress associated with various mental health issues, including depression

Neuroprotective Effects:

• Some studies suggest it may enhance cognitive function and reduce neuro-inflammation
• Supports overall brain health through its neuro-protective properties
• Spirulina’s nutrients, including omega-3 fatty acids and B vitamins, may positively influence mood and cognitive function

Immune System Support:

• May enhance immune response and reduce inflammation

Mitochrondria/Energy:

• The nutrients in spirulina, including B vitamins and minerals, support energy metabolism. These nutrients are essential for the biochemical processes that take place in mitochondria, where ATP (adenosine triphosphate), the primary energy currency of the cell, is produced.
• Provides sustained energy due to its nutrient density, making it popular among athletes

Weight Management:

• High protein content may promote satiety, aiding in weight management

Cholesterol Management:

• Some studies suggest that spirulina may help lower LDL (bad) cholesterol and increase HDL (good) cholesterol, contributing to improved cardiovascular health.
• Protects LDL cholesterol from oxidation, which is important for maintaining cardiovascular health.

Cancer Risk Reduction:

• Antioxidants in spirulina may help combat oxidative stress and inflammation, which are linked to cancer development
• Some studies indicate that spirulina may inhibit the growth of cancer cells

Cardiometabolic Health:

• Blood Pressure Regulation: Spirulina has been shown to help lower blood pressure, likely due to its antioxidant content and ability to improve blood vessel function.
• Blood Sugar Control: Some studies suggest that spirulina may improve insulin sensitivity and help regulate blood sugar levels.

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How to Incorporate in Your Diet

As mentioned, you can purchase spirulina in powder, pill, gummies or tablet. There are several brands I like, of course you can feel free to research others:

​Nutrex Hawaii​

​EarthRise​

​Sunfood​

​Lonestar (Blue Spirulina)

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My Green Smoothie Bowl Recipe

I like to mix my spirulina in a healthy protein smoothie or chomp down some tablets on the go.

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Here is my smoothie bowl recipe:

• 2-3 Scoops Goat Naked Whey​
• 1 tsp Spirulina
• 1-2 tbs of Raw Local Honey
• Coconut milk (no guar) or Raw A2 Milk if tolerated
• 1/2 avocado
• Handful of spinach or dark green (optional)
• 1/2c - 1c of ice or frozen blueberries
• Blend and serve
• Optional: top off with banana, blueberries, pumpkin seeds, bee pollen or gf granola!

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To the continued pursuit of optimal health, wealth and happiness,

Rich

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