So, what does this algae stuff taste like? And should you be eating it on the reg? We read up and reached out to experts for the answers. Here’s everything you need to know about eating algae in its three biggest health-food forms. Spirulina The Nutrition: Spirulina is a species of freshwater blue-green algae that’s sold in dried-and-powdered form. It’s got protein, B vitamins, calcium, copper, iron, magnesium, potassium, selenium, omega-3 fatty acids—basically, it contains a little bit of almost every nutrient humans need, says Gina Hassick, RD, a Pennsylvania-based nutritionist. It’s also a whopping 60% protein by weight. Still, that doesn’t mean it should replace your chicken breast: You’d have to eat almost 15 tablespoons of spirulina powder to get the same amount of protein you’d find in one breast. Some sources claim that spirulina is a vegan source of vitamin B12 (an essential nutrient found only in animal foods), but just about every nutrition authority says that algae is not a reliable source of the vitamin. There are other benefits, though: “Spirulina is an excellent source of the antioxidant phycocyanin, which can help protect against oxidative damage and inflammation, and chlorophyll, which is a potent detoxifier, helping to remove toxins from the blood,” Hassick says. The Science: Studies show spirulina is safe even in very large doses. Plus, there’s test-tube research showing that it may have a slew of health benefits: It increases production of antibodies (cells that fight disease), stops release of histamines (the inflammatory proteins behind allergy woes), promotes “good” bacteria growth, and fights viruses like herpes and the flu. There’s one huge caveat to all this, though: None of this research has occurred in actual humans, and it’s impossible to say whether test tube results will play out in the body. Bottom line: Don’t eat it and expect miracles. Still, spirulina is worth a try for its high nutrient content. (It even got a thumbs-up from the U.N. for its potential to fight malnutrition.) The Dangers: People with autoimmune diseases and phenylketonuria should avoid spirulina, and it may interact with certain drugs (see here for more info). For otherwise healthy people, there’s just one major concern: Contamination. The algae can absorb heavy metals and toxic compounds called microcystins, which damage the liver. One sobering study detected these toxins in 85 out of 87 samples. This means pregnant and nursing women and young children should steer clear, too. Minimize risk by buying organic and checking the packaging to ensure the product was tested for contaminants. Try It: On its own, spirulina powder has a potent seaweed-and-mushroom kind of flavor, so it’s best to ease in by adding it to sweeter smoothies or trying a spirulina-laced packaged food or drink, like Go Raw’s spirulina energy bar or Suja green juices. Start with small doses to see how your body responds, Hassick says, then increase gradually if you like. The recommended daily dose is 3 to 5 g (about 2 teaspoons). MORE: 4 Simple Rules for Picking a Green Juice That’s Actually Good for You Chlorella Powder The Nutrition: Chlorella is a green algae that grows in freshwater. Dozens of online sources say it’s rich in omega-3s, vitamin C, carotenoid antioxidants, B-complex vitamins, iron, magnesium, potassium, and chlorophyll, but the USDA has no nutrition data on the algae. Different brands have varying levels of all these nutrients, so it’s hard to say what’s what. The Science: There’s some preliminary research showing that chlorella might prevent liver disease in mice and slow the growth of cancer cells in test tubes. But there’s still no evidence that it can combat cancer in humans. It’s also failed to boost the immune system and lower blood pressure. As with spirulina, don’t hope for a health overhaul. The Dangers: Supplement-size doses of chlorella can cause some unpleasant side effects (diarrhea, nausea, green poop, flatulence, cramping, and sun sensitivity) and it can cause allergic reactions. But experts say chlorella doesn’t have the same toxins sometimes found in spirulina, so it most likely won’t hurt the average person in any way. Try It: Chlorella is available as a supplement and in powdered form; people often use it for smoothies, just like spirulina. Expect a strong, grassy taste (“like a lawn” is how one of our sources put it). Lately, it’s also popping up as an additive in some packaged foods. Solazyme (manufacturer of the algae oil below) has developed chlorella-based protein and fat powders to replace traditional fat sources in packaged products. You can find them right now in Enjoy Life baking mixes and Califia Farms coffee creamers. Algae OilMedia Platforms Design Team The Nutrition: This oil is made inside a fermentation tank filled with algae and a broth of simple sugars. As time passes, the algae convert sugar into oil, which is pressed out of the tanks. Right now, there’s only one algae oil on the market, sold under the brand name Thrive. Why buy it? “The oil is packed with monounsaturated fats, essential fatty acids that help support a healthy heart, but also something that people don’t get enough of in their diet,” says Keri Gans, RD, author of The Small Change Diet. The manufacturer says that the oil is more than 90% MUFA (olive oil has about 75%, for comparison). Not only are MUFAs super healthy, they’re also better at resisting heat-related breakdown and loss of nutrients during cooking.MORE: We Researched and Ranked 14 Cooking Oils. Which One Should You Buy? The Science: Since this is a totally new product, there’s really no research on health benefits or detriments—we definitely don’t blame you if you’d rather stick to your rigorously researched olive oil. But, since it’s rich in MUFAs, we know that it’s heart-healthy. Study after study shows that MUFAs can lower cholesterol and slash risk for diabetes, stroke, and heart disease. The Dangers: Again, there’s not much research on health and algae oil. But for what it’s worth, the product has received the green light from the FDA. Try It: Surprisingly, this stuff doesn’t taste like the ocean or like seaweed. In a survey conducted by the manufacturer (go ahead and take that with a grain of salt), 98% of buyers reported “pleasant or no aftertaste.” Use it as you would any other cooking oil—even at high heat.
