Chlorella is a microalgae that is rich in fiber, protein, omega 3, B-vitamins, vitamin A and C, as well minerals such as phosphorus and potassium. Chlorella is also rich in chlorophyll, a green plant pigment that has antioxidant action and can help to prevent diseases such as cancer and diabetes.

Chlorella is normally used as a supplement and can be used to strengthen the immune system, reduce cholesterol and blood sugar levels and manage high blood pressure. Chlorella is also recommended for people who adhere to a vegetarian or vegan diet, as it is rich in protein. Because it has strong antioxidant action, and can also be indicated for liver detox diets.

Chlorella can be purchased in health food stores, in some pharmacies or online.

Health benefits

Chlorella can offer several health benefits such as:

1. Maintaining muscle mass

Chlorella is high in high-quality protein, meaning it has all the essential amino acids necessary to form proteins in the body. It is recommended for people who exercise regularly and are wanting to build muscles.

2. Preventing anemia

Chlorella is a great source of iron, which is a mineral that forms part of red blood cells and is important for transporting oxygen throughout the body. Good iron levels can help to prevent iron deficiency anemia. Learn more about that symptoms of iron deficiency anemia and how it can present.

Chlorella can be beneficial for those who are more prone to anemia, such as women with heavy periods, vegetarians or anyone with a health history of a condition that can lead to nutrient deficits.

3. Reducing high blood pressure

Chlorella contains antioxidant compounds, arginine, potassium, magnesium and omega-3, which can help relax arterial walls and prevent inflammation in blood vessels. These factors can help to manage and reduce blood pressure, and can be taken as a supplement for hypertension.

4. Preventing cardiovascular diseases

Chlorella contains niacin, fiber, antioxidants and essential fatty acids, which are nutrients that help reduce LDL cholesterol and triglycerides in the blood. This can prevent the formation of fatty plaques in the arteries, which is associated with cardiovascular diseases like atherosclerosis and myocardial infarction.

5. Managing diabetes

Because it is high in fiber, antioxidant and anti-inflammatory components, chlorella can reduce how sugar is absorbed from the food and improve insulin resistance. It can improve the functioning of insulin, which is beneficial for those managing diabetes. However, to enhance the hypoglycemic effects of chlorella, it is recommended to combine it with aerobic physical activity and a balanced diet.

Furthermore, due to its antioxidant properties, chlorella can help prevent diabetes complications like cataracts.

6. Protecting the liver

Chlorella is rich in antioxidant compounds, and can help improve liver function in people who have liver fibrosis, cirrhosis or cancer. It can also promote optimal cholesterol and blood sugar levels in people who have fatty liver. Learn about the symptoms of fatty liver and how it presents.

This microalgae promotes recovery in people with hepatitis C and helps detoxify the body of mercury, which can accumulate when foods contaminated with this metal (like fish) are ingested.

7. Improving the appearance of skin and hair

Chlorella is rich in beta-carotene, omega-3 and vitamin C, which hydrate the skin and stimulate collagen production. It can prevent the appearance of wrinkles and strengthen hair fibers.

8. Boosting immunity

Because it is rich in omega-3, vitamin C, beta-carotene and a type of fiber called beta-glucan, chlorella has anti-inflammatory and immunological properties. It stimulates the body's defense cells, and prevent infectious diseases and the flu, as well as promote optimal recovery from these conditions.

9. Preventing cancer

This microalgae has anti-cancer activity that prevents the growth and spread of malignant cells. It is rich in antioxidant pigments, such as the carotenoids antheraxanthin, zeaxanthin and lutein, which can inhibit the formation of tumors, and also prevent other neurodegenerative diseases, like Alzheimer's.

10. Helping to treat depression

Because it is high in antioxidants and nutrients, chlorella can help to treat depression.

11. Preventing nutritional deficiencies in vegetarians

Chlorella is a powerful superfood for vegetarians or vegans who do not consume meat or animal-based products. It is rich in high-quality, natural proteins, B vitamins, folates, fatty acids, omega-3 and minerals.

This supplement contains excellent amounts of vitamin B12, a vitamin that can be more difficult to ingest when maintaining a vegan diet. Read about other vitamin B12 foods vegans can incorporate into their diet.

Difference between chlorella and spirulina

Like chlorella, spirulina is also a microalgae and can be used as a supplement in the form of capsules, tablets or powder, or fortified foods, like pasta, cookies and bread.

However, there is a difference in nutritional composition between the two microalgae. Spirulina is lower in carbohydrates and higher in fat and protein than chlorella. Read more about spirulina and the health benefits it can offer.

Nutritional information

Chlorella's nutritional information varies from one supplement to another, as it depends on the type of microalgae used to make the supple,ent. However, in general the values are as follows:

Components	Quantity in 100 g of chlorella
Energy	403 calories
Carbohydrates	2.1 g
Fat	12 g
Fiber	11 g
Protein	61 g
Vitamin A	10000 mcg
Carotenoid	613 mg
Vitamin E	26,9 mg
Vitamin K	735 mcg
Vitamin B2	6.02 mg
Vitamin B3	53,3 mg
Folic acid	2400 mcg
Vitamin B12	37 mcg
Potassium	804 mg
Calcium	225 mg
Magnesium	276 mg
Iron	132 mg
Iodine	113 mcg
Chlorophyll	3300 mg

It is important to remember that, to obtain the health benefits of chlorella, it is necessary to maintain a balanced diet as guided by a registered dietitian (RD), and to exercise regularly.

How to consume

Chlorella can be consumed in the form of tablets, capsules or powder, or you can consume products fortified with microalgae, such as pasta, cookies, bread and yogurt. The recommended supplementation is 6 to 10 g per day and can be used for between 4 and 18 weeks, depending on your health goals and your doctor or RD's assessment.

You can add chlorella powder to smoothies , salads, water, yogurt and fruits. Capsules or tablets should be taken with water and with meals. It is important to follow the manufacturer's instructions and the recommendations as advised by your doctor or RD.

Side effects

Taking chlorella can cause changes to stool color and turn them green, due to the high amount of chlorophyll that the microalgae has. However, this effect is not harmful to health.

When consumed in excess, chlorella can cause diarrhea, nausea, vomiting, itching and rashes.

Contraindications for use

Chlorella should be avoided by people who are allergic to seafood.

Children, pregnant and breastfeeding women should also avoid using chlorella due to the lack of scientific studies confirming its safety.

People with thyroid problems should also consult an endocrinologist before starting to consume chlorella, as it contains iodine.

Healthy recipes

Chlorella can be used in salads, sorbets, dips, pancakes and even sauce.s

1. Banana sorbet with chlorella

Ingredients

4 frozen bananas
2 kiwis
1 vanilla pod
1 teaspoon of chlorella powder
1 teaspoon of cinnamon powder

Directions

Peel and cut the bananas into slices and place in the freezer for at least 4 hours or until frozen. Then remove the bananas from the freezer and leave at room temperature for 10 minutes. Place all ingredients, except the kiwi, in a blender or processor and blend for approximately 5 minutes, until you obtain an ice cream consistency. Peel the kiwis and cut them into slices or cubes to decorate the banana ice cream. The sorbet should only be blended when ready to consume and, to maintain its consistency, it cannot be frozen after it is ready.

2. Guacamole with chlorella

Ingredients

4 ripe avocados
1 jalapeño pepper
1 tomato
1/2 red or white onion
1 lemon
2 garlic cloves
2 cups of fresh coriander
2 teaspoons of chlorella
½ teaspoon of salt
1 ⁄ 2 teaspoon black pepper

Directions

Remove the puts from the avocados, then cut them into small pieces and place them in a bowl. Chop the jalapeño pepper very finely. Cut the tomatoes and onions into large cubes. Chop the garlic cloves into very small pieces. Chop the coriander. Place all the ingredients in the bowl along with the avocado and squeeze the lemon juice over it. Mash the avocado lightly, so that some pieces are a little larger, with a fork and mix all the ingredients well.