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Welcome back to the What Supp Blog! In today’s post we will be returning to a fave topic; natural supplements. This post will specifically be about that superfood pond scum algae extraordinaire; Chlorella 

Chlorella is a freshwater single-celled algae that is found native to Taiwan and Japan. It is also one of the oldest known species on the planet and that has the unique ability to reproduce multiple times a day, making it a genuine sustainable nutrient source.

Chlorella’s rich green color comes from a high concentration of chlorophyll. Chlorella contains up to 7% natural chlorophyll, the highest percentage of any known plant on earth. Plant chlorophyll is one of nature’s most powerful cleansing agents.

Additionally, this superfood is rich with phytonutrients, vitamins, minerals, enzymes and antioxidants. These include all 8 essential amino acids, lipoic acid, beta-carotene, potassium, zinc, iron , phosphorous, magnesium and the other B-complex vitamins such as B1, B2, B6 and B7. 

In fact a 1-ounce (3 tbsp) serving of chlorella contains the following of your Recommend Daily Allowance, (RDA):

Protein—16g

Vitamin A—287% RDA

Vitamin B2—71% RDA

Vitamin B3—33% RDA

Iron—202% RDA

Magnesium—22% RDA

Zinc—133% RDA

To put into perspective the nutrient content of this superfood, a 30 gram serving of Chlorella has 5 times the chlorophyll content of kale and more iron than liver, boom! 

Growth, Repair & CGF

The nutrition stats go on – 60% of Chlorella is high quality protein that is easy to assimilate. It supports the body’s tissues, metabolism and immune system with nucleic acids and key RNA and DNA factors that help protect every cell.  

Chlorella is abundant in Chlorella Growth Factor (CGF) – Chlorella Growth Factor is produced during photosynthesis, and is the reason why chlorella can multiply by 4 every 20-24 hours. This famous key factor can help speed your body’s rejuvenation and restoration naturally, making Chlorella ideal post workout. Of course, the tissue repair CGF promotes is also required to reduce inflammation in the body and wound healing. 

 Growth Factor contains nucleic acids DNA and RNA, which are responsible for cellular regeneration. As we get older, the body produces less DNA and RNA, which is said to be a key factor in rapid aging and leaves us more prone to illness and disease. When we receive RNA and DNA from our diets, we are providing health to our body for cellular repair and regeneration
 
Ageing is linked to the decline in nucleic acid production by our bodies. By receiving nucleic acid from Chlorella Growth Factor, the body is able to utilize the RNA and DNA to work against the aging process by promoting cellular regeneration.

CGF has the ability to increase energy levels because of its nucleic acid content, which is absorbed in the body’s cells. This promotes an increase in energy because receiving and absorbing nucleic acid from an external food source reduces the amount of work your body must do internally to synthesize RNA and DNA. This mechanism works to conserve your body’s energy, making CGF a highly effective energy boosting supplement.

CGF contains a group of polysaccharides, or sugar molecules, called beta-glucans, which have been studied for their positive impact on the immune system. Although beta-glucans are still being researched for the role they play in the body, it’s suggested they are most efficient in boosting the immune system to protect against harmful pathogens.

Immune System Builder

Chlorella is an oxygen based algae. Oxygen is known to kill bacteria and viruses so when taking chlorella, it goes to work killing bacteria in your body. This is simultaneously while its high concentration of antioxidants fight free radicals and high concentration of chlorophyll sweeps through your immune system to give it a boost. 

A study published in the journal Clinical Laboratory revealed that chlorella greatly reduces oxidative stress, that can be caused from pollution, stress and a poor diet. 

The reason chlorella is so effective at giving you younger looking skin for example, is because it naturally increases levels of vitamin A, vitamin C and glutathione in your body. This I turn eliminates free-radicals (your body’s waste byproduct) and protects your cells.

Chlorella further benefits you by helping to regulate hormones, helping with metabolism, improving circulation, and promoting higher levels of energy. 
Chlorella’s impact on the functioning of the immune system to attack and destroy cancer promoting cells, as well as the detoxification that will be detailed, demonstrate its significance in both cancer prevention and treatment. 

Detox

One of chlorella’s most significant health benefits is its capacity to detoxify the body of heavy metals and waste. It works by wrapping itself around even the most stubborn toxins residing in our bodies, such as lead, cadmium, mercury and uranium, and keeps them from being reabsorbed. Regular consumption of chlorella can even help keep heavy metals from accumulating in our bodies’ soft tissues and organs in the first place. 

Chlorella is comprised of a fibrous, indigestible outer shell (20%) and its inner nutrients (80%). It is the fibrous material which has been proven to actually bind with the heavy metals and pesticides which can accumulate in our bodies. 

Furthermore, Chlorella, with its high content of chlorophyll, helps keep the main detoxification system of the body, the cytochrome P-450 detoxification enzyme of the liver, working efficiently. With this system working efficiently, the liver is able to neutralize incoming toxins from the gut. 

This has particular significance for those who are undertaking radiation or chemotherapy as Chlorella’s high levels of chlorophyll have been shown to protect the body against ultraviolet radiation treatments while removing radioactive particles from the body.

Gut health

A clean bloodstream, with an abundance of red blood cells to carry oxygen, is necessary for a strong natural defense system. Chlorella’s cleansing action on the bowel and other elimination channels, as well as its protection of the liver, helps keep the blood clean. Clean blood insures that metabolic wastes are efficiently carried away from the tissues. 

Chlorella also stimulates the growth of friendly aerobic bacteria which has a profound, beneficial effect on overall bowel health. Furthermore, chlorella’s cell walls act to absorb toxic compounds within the intestines and help promote normal peristalsis – a series of wave-like muscle contractions that moves food to different processing stations in the digestive tract. 

Weight Loss 

 An interesting effect of Chlorella is its impact on weight loss. In a study published in the Journal of Medicinal Food, researchers state, “Chlorella intake resulted in noticeable reductions in body fat percentage, serum total cholesterol, and fasting blood glucose levels.” 

In a study published the Journal of Medicinal Food, researchers found that doses of 8,000 mg of chlorella per day (divided into 2 doses), helps lower cholesterol and blood glucose levels.

Researchers observed first a decline in cholesterol levels, and then the improvement in blood glucose. They believe that chlorella activates a number of genes at the cellular level that improve insulin sensitivity, encouraging a healthy balance. 

Chlorella has more to offer in the completion of this cycle. As our bodies lose weight, toxins are released, and can be reabsorbed. It is important to flush these toxins out of our system as quickly as possible. Chlorella’s ability to surround the toxins and heavy metals resident in our bodies helps facilitate elimination and prevent reabsorption.

Buyer Beware

There are two kinds of Chlorella on the market; Vulgaris and Pyrenoidosa. There is also Yaeyama, a Vulgaris subspecies from Japan. Vulgaris which is easier to digest, and Pyrenoidosa which binds heavy metals more effectively and thus, superior detoxifying properties. The higher digestibility, the lower binding capacity and vice versa. If a brand doesn’t state which kind it is, they are hiding something.

When selecting your Chlorella to buy, there are some key points to keep in mind. Firstly, as Chlorella has a very hard outer shell, making it almost completely indigestible to humans, supplemental forms undergo a special process that cracks this outer shell for enhanced digestibility. So when purchasing a chlorella supplement make sure to buy “cracked cell wall chlorella” because they are completely absorbable.

This process of cracking Chlorella is all important when deciding which brand you are going to choose as it all hinges on the bioavailability of the nutrient content and exactly what nutrient content is left intact by the time these little greeny morsels hit your tongue. 

 So when doing your research for brands to try of Chlorella, ask sellers to provide information about what process they use. You’ll find the methods to crack the cell wall below but never buy “broken cell wall” chlorella because it means it´s been ground up cheaply meaning the Chlorella oxidises and moulds.

Ok, so these are the best methods for making chlorella digestible. If we don´t count chemical and extreme heat methods, we would have to choose between:

Dyno-Mill

Dyno-Mill process uses small glass beads spun together with the chlorella to ground it down. Unfortunately, chlorella can get contaminated from lead from the glass beads, especially if the glass breaks. This process destroys the cells membrane, chloroplast, mitochondria and nucleus. Chlorella´s shell life is also decreased by this method.

On a side note, the most popular method for cracking the cell wall is milling or grinding. This pulverises the chlorella cell and makes it easy to digest, but it smashes the cell open and exposes the unprotected nutrients (so they start to oxidise).

Pressure-Release

Pressure-Release processing is a chamber with sudden and extreme changes in pressure where nothing gets in contact with the chlorella. Proponents of this method claim that this process reduces significantly oxidation and nutrient degradation.

Spray Drying 

Spray dried resulted in spherical particles of thousands of chlorella cells with a hole in the center. They explain spray drying is done with hot gas (130-135ºC). If the heat or the time heated increased, the spherical form would collapse.

Sound Vibration

As suggested, the cell walls are cracked open by high frequency sound waves to vibrate the chlorella cells. This intense vibration causes the cell wall to crack without collapsing them. Like an egg shell with cracks. This way, the nutrients remain intact inside the cell walls. 

 I would stay with either Pressure Release or Sound Vibration. I prefer chlorella not to oxidise or be heated at high temperatures as this could well impact on its nutrient content. 

Country of origin

So from where is also important as Chlorella is so super absorbent, meaning if it’s grown in polluted surroundings, it will absorb these toxins. Chlorella from China appears to be the most contaminated. Certified Organic doesn´t mean “free from contamination”. Taiwan has the cleanest, but also most expensive. Japan has had some mixed reviews but it seems that government policy is in place to ensure quality control.

Korean and German Chlorella are two other options. Many of these though are fermented in tanks and never see the light of day. The producers and promoters of these kinds say this is the only way to ensure purity. But, if chlorella never sees the sun, it doesn´t develop chlorophyll and reportedly has no binding capacity. 

Chlorella Side Effects and Precautions

And just finally! Chlorella can cause side effects in some individuals. Some of the symptoms include swelling of the face or tongue sensitivity to sunlight, digestive upset, acne, fatigue, lethargy, headaches, vertigo, and shaking.

The majority of these chlorella side effects and symptoms however are typical to any detoxification program.

However, individuals that are allergic to iodine and those that have been prescribed Coumadin or Warfarin should consult with their physician prior to using chlorella.

Wowzers, well that has been a pretty detailed account. Who would think pond scum could be so in-depth. Till next time people! 

Welcome back to the vitamin breakdown series! In these short posts, the plan is to work our way through the vitamin alphabet, breaking down why you need what in your diet, and where you can get it. Today’s post is the start of the B vitamins, with vitamin B 1 coming up for closer inspection.

B – vitamins

Initially lets explore what B vitamins are, prior to breaking down B 1. B vitamins are a class of water-soluble vitamins . Water-soluble vitamins (as oppose to fat-soluble vitamins) are not stored in the body. The body absorbs what it needs and then it usually excretes the excess in your urine.

Due to the fact that they cannot be stored, the body needs a continuous supply of water-soluble vitamins through a steady daily intake. This can be through the foods we eat, the supplements we take, or from a combination of both.

The What

B vitamins are a crucial to your body and play an important role in cell metabolism. Cellular metabolism refers to the chemical reactions that occur in cells that capture and release energy in order to sustain life.

Though B vitamins share similar names, research shows that they are chemically distinct vitamins that often coexist in the same foods. In general, dietary supplements containing all eight are referred to as a vitamin B complex. Each B vitamin is either a cofactor (generally a coenzyme) for key metabolic processes, or is a precursor needed to make one, basically meaning they play a supporting role in the body’s repair and growth.

Vitamin B 1

Vitamin B1, also know as thiamine, also known as thiamin, is a vitamin found in food and used as a dietary supplement. As people are unable to make it, thiamine is termed an essential nutrient. This is because it’s needed for all tissues in the body to function properly.

B1 acts as a Coenzyme. The body needs thiamine specifically to make adenosine triphosphate (ATP). This is a molecule that transports energy within cells. The heart also relies on thiamine to function properly.

Thiamine works with other B-group vitamins to help break down and metabolise ,(or basically release what needed from), food, such carbohydrates for energy and amino acids for repair. It also serves to break down alcohol and plays a vital role in the transmission of nerve impulses by keeping nerves healthy.

As a supplement, thiamine is used to treat and prevent thiamine deficiency and the disorders that result from it. A thiamine deficiency can impact many different functions of your body, including those of the nervous system, heart and brain.

The most common deficiency symptoms include:

Chronic fatigue

Gut issues

Muscle wasting

Neurological degeneration

Thiamine also plays a role in healthy liver function and is needed for healthy skin, eyes, hair, and nails. Lack of thiamine can cause confusion in those battling dementia and may help reduce the risk of cataracts by working together with omega-3 and omega-6 fats to improve eye health.

Thankfully deficiency is rare but can be seen in conditions such as alcoholism, Crohn’s disease and anorexia.

Vitamin B1 supplements can help people who have an actual deficiency. Low levels can cause tingling in the fingers and toes, fatigue, poor concentration, memory problems, mental confusion, poor or lack of appetite and balance problems.

There is some evidence that thiamine supplementation might help prevent kidney disease in those with type 2 diabetes, however more research is needed.

Where to get it

The NHS says that the adult recommended daily intake of vitamin B1 is 1mg a day for men and 0.8mg a day for women. As vitamin B1 cannot be stored in the body, it should be provided daily through a varied and balanced healthy diet.

Most people can get all the thiamine they need from food. There are no real risk factors associated with thiamine consumption so in light of their importance to energy production, crack on and stock up!

You can find thiamine in:

– Fresh vegetables, especially Asparagus, Brussel sprouts and Spinach

– Crimini mushrooms

– Legumes such as beans, peas, lentils and peanuts

– Nuts and seeds, especially Sesame and Sunflower Seeds and Pistachios

– Fresh and dried fruit

– Eggs

– Wholegrain breads, rice and fortified breakfast cereals

– Ground flaxseed

– Liver and meat such as pork and poultry

– Fish such as Herring

– Yeast and yeast products

Vitamin B1 supplements  usually comes in capsules or tablets. It is usually available in combination with other types of vitamin B or in vitamin B complex supplements as well as multivitamin products.

Be Aware

Certain foods and dietary practices can cancel out the body’s usage of thiamine and lead to deficiency.

These include:

– Drinking lots of coffee or tea, even decaffeinated

– Chewing tea leaves and betel nuts

– Regularly eating raw fish and shellfish

When it comes to cooking, be aware that water-soluble vitamins such as B1 are unlike fat-soluble vitamins.
Water soluble vitamins can be destroyed by heat or by being exposed to the air. They can also be lost in water used for cooking, this means that by cooking foods, especially by boiling them, we lose many of the vitamins. The best way to keep as many of the water-soluble vitamins as possible is to steam or grill foods.

Alrighty, well thanks for sticking through to the end. We’ll continue with the B vitamins in the next post. If you liked the post, please comment and share! Till next time.

Welcome back to the cheap eat recipe series! It’s been a little while since I posted a new recipe and that may have something to do with me going pretty strict Ketogenic through January. Not that there isn’t many a flavourful keto recipe to follow, but more as my trial and errors have meant most meals have centred around cheese and fatty meat, which isn’t the most inspiring!

Anyways, back to the important stuff! So I do love a good pancake recipe and these ones are especially good. The keto pancakes take a few ingredients but once they’re in your cupboard, I guarantee you’ll be heading back to make them again and again. 

Ingredients 

(Serves 2)

– 1/2 cup almond flour

– 2 tsp coconut flour 

– 2/16 tsp stevia (If not watching the carbs to closely this could be substituted with honey, maple syrup or coconut palm sugar)

– 1/2 tsp of cinnamon 

– 1/2 tsp of baking powder 

– 1 pinch salt 

– 2 eggs

– 1 tbsp coconut oil 

– 2 tbsp almond milk (can be substituted for cream/full fat cows milk/coconut milk)

Instructions 

– Sift the almond, coconut, cinnamon, salt and backing powder together in a bowel

– Crack the eggs and whisk up. Melt the coconut oil and pour into the egg and whisk again.

– Combine mixtures and add milk. You may wish to add more depending on texture of mixture. Don’t let the mixture be too runny.

– Melt some half a tsp of coconut oil in a pan on a low to medium heat. Place a palm sized amount of the mixture into the pan. 

– Leave to cook for 2 minutes or until bubbles can be seen coming through, then turn and cook for around 2 minutes on the other side. 

– Try mixing it up and adding blueberries to the mix next time! 

Welcome to the vitamin breakdown! These are going to be a short sharp breakdowns of vitamins that are essential to our health and well being. I’ll summarise what they are, what they can do and where best to get ’em. 

So as it sits so nice and squarely atop of the vitamin alphabet, i thought we’d start with Vitamin A. Vitamin A is a fat soluble vitamin that is also a powerful antioxidant. Vitamin A, like all antioxidants, is involved in reducing inflammation through fighting free radical damage. Free radicals are the nasty bi products our bodies produce from everyday functions as simple as breathing and eating. 

Vitamins are classified as either fat soluble or water soluble. This difference between the two groups is very important as it determines how each vitamin acts within the body.  

Vitamin A is a fat soluble nutrient, meaning it’s able to be dissolved and stored in fat within the body. 80-90% of vitamin A is stored in liver. Fat soluble vitamins are usually absorbed in fat globules (called chylomicrons) that travel through the lymphatic system of the small intestines and into the general blood circulation within the body.

The body can be deficient in fat soluble vitamins if fat intake is too low or if fat absorption is compromised. The best way to take any kind of fat soluble supplement is with food, as your body will not be able to dissolve or absorb the vitamin otherwise. Importantly, unlike water-soluble vitamins, fat-soluble vitamins are not destroyed by the cooking process.

What it can do

Vitamin A has several important functions including strengthening immunity against infections; developing neurological function; improving vision; increasing bone density; lower cholesterol levels; repairs body tissue and helps in keeping skin healthy. 

The major deficiency symptoms of vitamin A include keratinization of the skin, night blindness, a burning sensation or itching in the eyes, inflammation of the eyelids, xerophthalmia (dryness of the conjunctiva), dull lusterless hair, dandruff, brittle nails that break easily, sexual disorders, and precancerous changes in the body tissues. A deficiency may also result in fatigue, insomnia, and depression.

Where to find it

Vitamin A is found in two primary forms: active Vitamin A and beta carotene. Active Vitamin A comes from animal-derived foods and is called retinol. This “pre-formed” Vitamin A can be used directly by the body; it does not need to first convert the Vitamin.

The other type of Vitamin A, which is obtained from colorful fruits and vegetables, is in the form of “pro Vitamin A” carotenoids, which are converted to retinol by the body after the food is ingested. It is converted in the body from dietary beta-carotene and 3 other carotenoids. Beta carotene, a type of carotenoid which is found primarily in plants, needs to first be converted to active Vitamin A in order to be utilised by the body. 

Preformed Vitamin A sources; Cod liver oil, oily fish such as salmon and sardines, cream, egg yolk, liver and liver products such pate, cheddar cheese, fortified milk, and butter products are rich sources of Vitamin A. 

Pro Vitamin A – carotenoids – sources; Yellow or orange-colored fruits and vegetables that contain the pigment carotene are great sources. Be sure to include food items such as sweet potato, carrots, broccoli, spinach, mango, pumpkin, tomato, oatmeal, apricot, peach, peas, papaya, and collard greens.

Beware

 It is of note that preformed  vitamin A is efficiently absorbed and utilized by humans at absorption rates of 70–90%. However, up to 70–90% of someone’s average vitamin A is obtained from provitamin A carotenoids in plant foods. These are absorbed much less efficiently, at rates of 20–50%, depending on each person’s vitamin A status and other dietary and nondietary factors. This highlights the need to prioritise having animal products that are often demonised as high fat. As can be seen, there might be an issue should you follow a vegan diet and you’re predisposed to not symphasise  provitamin A so well. 

All is not simple though and this is why you should not supplement with vitamin A additional to getting it from natural sources unless instructed to from a doctor. Vitamin A toxicity is a potential concern. 

Hypervitaminosis A refers to the toxic effects of ingesting too much preformed vitamin A. Symptoms arise as a result of altered bone metabolism and altered metabolism of other fat-soluble vitamins. Toxicity results from ingesting too much preformed vitamin A from foods (such as fish or animal liver), supplements, or prescription medications and can be prevented by ingesting no more than the recommended daily amount.

The British NHS recommend amount of vitamin A for adults (19-64 years) is:
– 0.7mg a day for men
– 0.6mg a day for women

 High intake of provitamin carotenoids (such as beta carotene) from vegetables and fruits does not cause hypervitaminosis A, as conversion from carotenoids to the active form of vitamin A is regulated by the body to maintain an optimum level of the vitamin. Carotenoids themselves cannot produce toxicity.

Pregnancy, liver disease, high alcohol consumption, and smoking are indications for close monitoring and limitation of vitamin A administration.

In conclusion you should be able to get all the vitamin A you need from your diet. Any vitamin A your body doesn’t need immediately is stored for future use in your fat reserves. This means you don’t need it every day.

Ok, well thanks for reading through. Please leave a comment and share if you found this interesting! Till next time.