One of the finest methods to increase energy levels and provide your body with nutritious plant chemicals that have excellent health benefits is by including a lot of greens in your diet.
However, there are green superfoods on the market that have many more advantages than the salad you had for supper. They are widely accessible in many items on the market right now, including protein powders, energy bars, greens powders, and others. They may be a great addition to a balanced diet, improving your lifestyle and overall health.
If you enjoy superfoods, you’ve probably heard of the well-known Spirulina and Moringa; if not, continue reading. We have made an effort to compare these two highly advantageous foods so that you may choose the one from which you would profit the most.
What are Superfoods?
Superfoods are considered to be nutrient-dense and hence beneficial for one’s health. They are mostly plant-based. However, some are also dairy and fish-based. Just a few examples of foods that have earned the “superfood” moniker are blueberries, salmon, kale, and acai.
To differentiate between foods that are superfoods and those that are not, there are no universal standards.
Superfoods are substances that are incredibly dense in nutrients. They, therefore, offer a significant amount of nutrients and relatively few calories. They are rich in antioxidants, vitamins, and minerals. Natural compounds called antioxidants can be found in some foods. They assist our bodies in scavenging free radicals.
The body can suffer damage from free radicals, which are unavoidable consequences of the energy generation process.
Best Vegan Sources Of Superfoods
Many superfoods are concentrated, making them the ideal meal to acquire online—shipping costs are typically minimal because there isn’t much weight involved. Despite breathless marketing promises, the following superfoods should be a part of your diet:
Blueberries are little but mighty and offer a variety of health advantages. The low-calorie berries are rich in fiber, manganese, vitamin K, vitamin C, and manganese. They are packed with antioxidants that may be able to fend against numerous illnesses and delay aging. Finally, they are advantageous for blood, muscle, and memory health. You can create a tasty blueberry smoothie with some nuts and get a whole stack of essential vitamins and minerals
- Chlorella and Spirulina
These cyanobacteria species are dehydrated and offered for sale as tablets or powder that is typically used to smoothies. A blue-green, freshwater cyanobacterium called spirulina is high in beta-carotene, protein, and a number of other vitamins and minerals. Spirulina and chlorella are similar. However chlorella is bright green rather than blue-green.
Almonds are among the healthiest nuts and are full of minerals. They are among the best-monounsaturated fat, protein, and high-fiber snack options available. Additionally, they are a wonderful source of antioxidants and can lower cholesterol.
Quinoa is a highly nutritious food recognized as a “superfood” due to its unique combination of nutrients and health benefits. It is a complete protein source, meaning it contains all of the essential amino acids that our bodies need to build and repair tissues.
One of the key benefits of quinoa is its neutral pH value of around 7, making it a highly nutritious and versatile food that can be included in various diets, including alkaline ones. In addition to this, quinoa is also rich in fiber, providing both soluble and insoluble fiber that can help regulate digestion and lower cholesterol levels.
- Chia Seeds
Despite their small size, chia seeds are incredibly high in fiber, calcium, manganese, magnesium, and phosphorus. They are a fantastic source of omega-3 fatty acids as well. This can keep your heart healthy by lowering cholesterol, controlling blood pressure, reducing inflammation, and other things.
- Sweet potatoes
When eaten with the skin on, sweet potatoes are very rich in fiber, protein, vitamins, and minerals. Sweet potatoes contain beta-carotene, which helps keep your eyes healthy, as shown by their vivid orange hue. Improved brain function has also been connected to sweet potatoes.
What Is Spirulina?
A blue-green alga known as spirulina has several health advantages. Almost 1,200 peer-reviewed scholarly studies assessing its health advantages are already available. Arthrospira platensis and Arthrospira maxima are the two species.
Arthrospira platensis and Arthrospira maxima are grown all over the world and utilized as whole foods, dietary supplements (in the form of tablets, flakes, and powder), and even as fish and cattle feed. Possibly one of the world’s foods with the highest nutritional content is spirulina.
While there are various ways to take it, experts suggest adding spirulina powder to your preferred smoothie or shake to obtain the full benefits without the somewhat bitter flavor.
Spirulina contains nine amino acids are present in spirulina, making it a “complete protein” source. Because they are utilized to digest food and turn it into energy, repair tissues, and support numerous other bodily processes, amino acids are regarded as essential building blocks for the body. Spirulina is a practical plant-based protein choice for vegetarians and vegans because of this.
Green Spirulina Vs Blue Spirulina
- Green Spirulina
Cyanobacteria, often known as blue-green algae or Arthrospira platensis in scientific circles, are the source of spirulina. The primary active component of spirulina is phycocyanin, a unique antioxidant substance. Due to its rich nutritional profile and tremendous health benefits, spirulina may be found in many superfood powder blends.
The most basic kind of algae is green spirulina. Algae is gathered by farmers from ponds or other controlled conditions, dried, and ground into the well-known blue-green powder.
- Blue Spirulina
Allo-phycocyanin and phycoerythrin are components of the pigment-protein complex known as blue spirulina, which is a member of the light-harvesting phycobiliprotein family. Spirulina’s striking blue hue is due to the pigment phycocyanin, potent anti-inflammatory, antioxidant, and free radical scavenging properties.
Due to these properties, blue spirulina has various benefits such as it improves digestion, boosts energy, aids weight loss, etc. Manufacturers take the phycocyanin from the algae and turn it into blue spirulina powder, which is then sold in that form.
This kind of spirulina powder contains a vivid blue pigment without any traces of green because it is nothing more than phycocyanin in its purest form. According to some, blue is one of the hardest colors to obtain in nature. Thus this particular spirulina type may be the greatest source of blue color.
Spirulina Health Benefits
Here are 5 possible health advantages of spirulina:
- Outstanding Nutritional Profile
Potassium, salt, and vitamin A are the three micronutrients that are present in spirulina in the highest concentrations. Both potassium and sodium play a role in controlling the equilibrium of bodily fluids, muscle contraction, and nerve impulses. Vital for sustaining the health of the organs is vitamin A. (heart, lungs, kidneys, liver, etc.). Furthermore, it is necessary for a healthy immune system, eyesight, and reproduction.
- Properties that Reduce Inflammation
The body is shielded against oxidative stress by antioxidants. Spirulina is rich in antioxidants, and frequent use of it may help to lessen the effects of oxidative stress, hence lowering inflammation and the chance of contracting a chronic illness like cancer. The component that gives spirulina its greenish-blue color is phycocyanin, which is considered to be the principal antioxidant in this food. It has been discovered that phycocyanin is particularly good at reducing inflammatory reactions.
- Muscular Power
Spirulina may assist increase muscular strength, endurance, and performance when it comes to the health advantages of exercise and fitness. In one research, males who took a 6-gram spirulina pill daily for four weeks were able to exercise for longer lengths of time without becoming fatigued.
- Performance Boosting
Supplementing with spirulina may also benefit physical exercise. Exercise causes oxidative stress, thus, ingesting a lot of antioxidants may help to lessen the stress that is brought on by exercise.
- Supports Anemia
Having insufficient healthy red blood cells or anemia results in excessive weariness. In some circumstances, spirulina has been demonstrated to assist in preventing anemia.
How To Use Spirulina?
Powder and pills are the two most popular types of spirulina that are sold commercially. Additionally, it’s a component of a few proteins and energy-boosting powder blends. Spirulina powder can be added to a smoothie or mixed with a small amount of water or juice to be consumed straight.
Spirulina is occasionally used for raw chocolate brownies or truffle-style energy balls, which are frequently created with puréed dates, almonds, coconut, and other organic ingredients. Spirulina may also be found in certain dessert options at health food restaurants.
The mildly salty, sea vegetable flavor of spirulina might turn off some individuals, but its potent earthiness can help balance a sweet smoothie or drink.
What Is Moringa?
The moringa plant is indigenous to India and other nations. It is helpful in the battle against malnutrition since it is rich in proteins, vitamins, and minerals. In various places of the world, the moringa plant provides a significant food source.
It is simple and inexpensive to cultivate, and drying it keeps a large portion of its nutritious content. It appears to work as an antioxidant to help shield cells from harm. Moringa may also aid in reducing pain and inflammation.
Moringa Health Benefits
The plant moringa is used for a variety of purposes, from health and beauty to illness prevention and treatment. Here are the top 5 advantages of moringa:
- Keeping skin and hair healthy and protected
Moringa seed oil helps maintain hair clean and healthy while defending it against free radical damage. Additionally, because moringa includes protein, it aids in shielding skin cells from harm. Additionally, it has detoxifying and moisturizing components that are good for the skin and hair.
- Handling Edema
Edema is a painful disease when fluid accumulates in particular bodily parts. Moringa’s anti-inflammatory qualities may be useful in avoiding the onset of edema.
- Keeping the liver safe
Moringa can speed up the liver’s healing process and appears to protect it from harm from antitubercular medications.
- Cancer prevention and treatment
Moringa extracts include qualities that may help prevent the development of cancer. Niazimicin, a substance that inhibits the growth of cancer cells, is also present.
- Strengthening the bones
Moringa also includes calcium and phosphorus, which help maintain bones healthy and strong. Moringa extract’s ability to reduce inflammation may also aid in repairing fractured bones and cure illnesses like arthritis.
How To Use Moringa
Use it just like any other green herb or spice; the simplest way to think of it is as superfood seasoning.
Here are five:
- SPRINKLE over salads, eggs, roasted vegetables, spaghetti, and risotto
- BAKE into cookies, brownies, muffins, and savory bread.
- STIRRED into stews, casseroles, dips, and soups
- SHAKE into salad dressings, apple juice, and coconut water
- BLEND ingredients to create sauces, green juices, smoothies, and ice creams.
Moringa Vs Spirulina | What Are The Differences
All of the necessary amino acids—which must be obtained from food since the body cannot produce them—as well as a large number of non-essential amino acids, are present in both spirulina and moringa.
Spirulina has 2.4 times more proteins than Moringa in terms of quantity: 65% vs. 27% of its dry weight.
Vitamin & Mineral Content
Numerous vitamins and minerals are present in both spirulina and moringa. While Moringa is higher in calcium, Spirulina is richer in iron, phosphorus, and vitamin A.
Superoxide dismutase (SOD), a potent antioxidant that shields cells from free radicals, is abundant in spirulina. Flavonoids (69.3–125 mgQE/g extract) and other phenolic chemicals may be found in moringa. The anti-allergic, anti-inflammatory, antioxidant, anti-microbial, anti-cancer, and anti-diarrheal properties of flavonoids have been proved.
Although moringa is thought to be completely safe, the roots can be quite deadly. For this reason, it is important to remember that only moringa fruit, leaves, or seeds should be consumed by people. On the other hand, although they appear to be uncommon, there are some potential negative effects with spirulina. The different adverse effects include nausea, diarrhea, and dizziness—basically the expected suspects.
Because moringa has been demonstrated to help animals lose weight, many humans use it as a weight-loss supplement in the form of tea. On the other hand, spirulina has demonstrated benefits for people. In terms of weight reduction, we may claim that spirulina would be more successful.
Spirulina & Moringa Nutritional Value Chart
|Protein||2.7 g||5.75 g|
|Calcium||174 mg||12 mg|
|Iron||15.8 mg||2.85 mg|
|Fiber||3.3 g||0.36 g|
|Vitamin A||910 iu||57 iu|
|Vitamin C||0.99 mg||1.01 mg|
|Potassium||140 mg||136.3 mg|
|Carbohydrate||5.1 g||2.39 g|
|Sodium||2 mg||105 mg|
Moringa Vs Spirulina | Which Is Better?
Spirulina and moringa both offer a lot of health advantages. These two superfoods deserve their title since they combine and include 14 vitamins, antihistamines, antioxidants, antiviral capabilities, fiber, minerals, and even the capacity to boost the immune system.
When examining each element’s unique qualities, whether they be vitamin, mineral, or other attributes, the conflict between spirulina and moringa may be better understood.Spirulina could be a better option if you’re seeking a plant-based protein source. On the other hand, moringa is the undisputed victor if you’re seeking for a nourishing superfood with a tonne of health advantages.
Final Thoughts | Moringa Vs Spirulina
After comparing the two superfoods, we can state that while they both provide advantages for people, they also both have certain disadvantages.
You can consume spirulina if you’re seeking a high-protein supplement to help with weight loss. Moringa has significant levels of antioxidants and minerals, but Spirulina also has an antihistamine function that is not present in Moringa.
It’s crucial to note that moringa is reputed to be safer than spirulina since spirulina that has been tainted can be fatal. If you are considering choosing one of them, it is best to conduct an in-depth study, consult with professionals, and choose which option seems best for you before proceeding.
Frequently Asked Questions
Is Spirulina The Same As Chlorophyll?
The algae chlorella and spirulina are commonly consumed as powders. Both are nutrient-rich, and spirulina is particularly beneficial for cardiovascular health. The green pigment used by plants to absorb energy from light is called chlorophyll. Chlorella, spirulina, various types of algae, and leafy green vegetables all naturally contain it.
Can I Take Spirulina And Moringa Together?
It makes sense to combine these two potent plant superfoods for a detox regimen. While the body is being cleansed and toxins are being released, it’s crucial to maintain excellent health. The body requires a good source of minerals during a detox to offset the effects of mineral loss via colemas and liver flushes, which is another crucial concept to comprehend. Taking Spirulina and Moringa combined will guarantee that you obtain enough minerals while detoxing.
Should I take Spirulina At Night Or In The Morning?
You may take spirulina at any time of day because it appears to have no meaningful difference in the nutrients it gives your body, whether taken in the night or the evening.
Can Moringa cause blood clots?
No, it heals and prevents it. Blood clotting abilities are present in moringa leaves. Regular use shortens the time it takes for blood to coagulate, guarantees bleeding stops quickly, and improves healing.
How long does it take for moringa to start working?
According to preliminary studies, giving malnourished youngsters moringa powder for two months while eating helps them gain weight. According to preliminary studies, postmenopausal women in good health can reduce menopausal symptoms, including hot flashes and sleep issues, by consuming fresh moringa leaves for three months. You’ll need to exercise patience if you’re utilizing moringa to support your weight reduction regimen because it takes around eight weeks to see effects. This changes depending on your objectives.