There are two main types of nutritious algae you’ll find in greens supplements: chlorella and spirulina. Both are microalgae that are dried into a dark green powder and “offer a variety of key nutrients, including healthy fats and vegan vitamins.” protein“says BODi chief scientist Paul Falcone.
While both contain high levels of antioxidant-like compounds and are taken as health promoting supplementsIs one better than the other?
Falcone helped us take a closer look at chlorella vs. spirulina, so read on to see which green veggie reigns supreme as the best high-quality plant-based source of vitamins, protein, and antioxidants.
What is the difference between chlorella and spirulina?
There are two main differences between these microalgae: how they are processed and their nutritional profiles.
1. Processing
Spirulina It is harvested and dried, a simple commercial process used for millennia by native cultures in Africa and Mexico.
ChlorellaOn the other hand, Spirulina has a cell wall that needs to be broken down to make it digestible and to avoid rare cases of photosensitivity among consumers. But this adds a step to the packaging process, which explains why Spirulina was initially more popular. Chlorella was only discovered in the 19th century and began to be packaged with the necessary cell wall penetration from the 1970s onwards.
2. Nutritional profiles
Although spirulina has been on the market for longer, chlorella may be more nutritious. “Chlorella takes the cake in this regard because it contains higher amounts of important nutrients,” Falcone says.
Health benefits of spirulina
While chlorella has a nutritional advantage, spirulina also has many health benefits. Here are its main properties.
1. Vitamins and minerals
Spirulina provides more copper than chlorellawhich contains almost twice the Daily Value (DV) per ounce. It is also slightly higher in vitamin B1, also known as thiamine.
2. Protein
Spirulina contains 16 grams per ounce, making it a high-protein plant food. Not only is it high in protein, but it is also made up of a wide variety of amino acids (the building blocks of protein), which is key to protein quality.
Health benefits of chlorella
Spirulina beats chlorella in a couple of ways, but chlorella beats spirulina in many more. Below are some examples of its health benefits.
1. Vitamins and minerals
Compared to spirulina, chlorella contains more than seven times more phosphorus, which is a key mineral and a structural component of DNA, RNA and ATP (the energy molecule).
2. Protein
Like spirulina, chlorella is about 50% protein by weight, making it a good way to get protein from a plant source.
3. Chelation
Both microalgae are effective in helping the body get rid of heavy metalsHowever, when using chlorella, you also gain many additional benefits of chlorella over spirulina.
Falcone notes that while it was more complex to produce chlorella than spirulina in the past, things have changed. “Today, cracking the cell wall is part of the harvesting process for chlorella, so it can now be produced just as quickly and efficiently as spirulina. Because of chlorella’s superior nutritional profile, I expect it will become more common in the market.”
4. Healthy fats
In a study comparing several samples of spirulina and chlorella, both types of microalgae contained a variety of important fatty acids. But while the nine samples in total showed wide variability in fatty acid composition due to differences in growing and processing conditions, chlorella appeared to provide higher amounts of certain healthy fats.
What the studies say about heart health
Chlorella and spirulina have been studied for their usefulness in cardiovascular health. They have been shown to promote normal heart function. heart health.
The final result
Spirulina has many health benefits and is a great addition to any diet, but chlorella is the best choice for your overall health and well-being.
As Falcone says, many of chlorella’s benefits come from the proven action of key nutrients: protein is an essential building block of life, phosphorus is a necessary structural component of DNA and ATP, and healthy fats help maintain normal brain and cell function. Whatever your health goals, chlorella is a great tool to have in your kit.*
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
