Healthy Hair – 3 Benefits of Vegan Diet!

December 13, 2021 By Katie Pierce (Guest Author) Leave a Comment

As you know veganism is a way of life that entails abstaining from meat, fish, and other animal products such as eggs and dairy. The diet is mostly composed of vegetables, fresh fruits, whole grains, along with legumes, nuts, and seeds.

A vegan diet is also known to minimize the risk of developing various health problems such as heart disease, hypertension, and obesity.

An intriguing question that pops into the minds of those who follow this diet could be how veganism would affect their hair—if there is any evidence of its benefits or if it’s a factor in hair loss.

Many individuals discover that going vegan improves their hair, making it shinier and thicker. Your hair may benefit significantly from the increased intake of antioxidants, minerals, vitamins, and other plant nutrients.

Hence we believe that you can say goodbye to bad hair days with a vegan diet packed with nutrients that will not only make your hair look great but will also make it healthier and stronger.

While veganism has many other health benefits, let’s not overlook on its benefits on healthy hair & hair growth!

Here’s a closer look at how a vegan diet can contribute towards healthy hair:

1) It Slows Down Hair Loss

A vegan diet could potentially reduce cholesterol and inflammation—both of which are associated with hair loss.

It Lowers Cholesterol

Though your body requires some cholesterol to function properly, high levels of cholesterol may contribute to hair loss.

According to research fatty foods may be another factor leading to hair loss. Apart from hair loss, a high-fat, high-cholesterol diet can result in hair whitening and inflammation.

Plant-based diets have been shown to decrease cholesterol levels more successfully than other diets. Vegan and vegetarian diets have been linked to lower levels of total and low-density lipoprotein (LDL) cholesterol, triglycerides, and blood pressure.

It Reduces Inflammation

When inflammation persists over an extended length of time, it may be indicative of a more serious problem.

The inflammation is most likely due to a sensitivity to dihydrotestosterone (DHT), a hormone associated with hair loss and other health problems [1] [2].

Hair follicles in men and women suffering from androgenetic alopecia (AGA), a common type of hair loss, are sensitive to the DHT hormone, resulting in excessive shedding and baldness.

The best approach to prevent AGA hair loss is to reduce inflammation, and there are several ways to do so.

Apart from inhibiting DHT and ridding the environment of allergens, plant-based diets such as vegan diets have been found to lower inflammation.

2) It Prevents Hair Breakage

Besides practicing good personal hygiene, avoiding heat damage, and over-processing, following a vegan diet rich in certain nutrients may also help prevent breakage. Here are some plant-based foods that can strengthen your strands and prevent hair breakage.

Almonds

Almonds are a fantastic source of protein and Vitamin E [3]. Protein aids in the development of collagen in the body, which is necessary for healthy hair growth and strength. Vitamin E promotes elasticity and retains moisture in the hair, making it more resistant to breakage and dryness.

Avocado

Avocados, one of the most nutritious treats for your brain and heart, also work wonders for people dealing with hair breakage [4]. The healthy unsaturated fats in avocados can boost the health of your hair. These healthy fats can help your hair retain moisture, which can minimize hair breakage and let your strands grow stronger and longer.

Sweet Potatoes

Sweet potatoes are rich in antioxidants, fiber, vitamins, and minerals [5]. Additionally, they contain biotin (Vitamin B7) [6], which strengthens your hair follicles and promotes the growth of thicker, stronger hair that is resistant to breaking. Finally, sweet potatoes have beta-carotene, which is good for the health of your scalp and hair.

3) It Promotes Hair Growth

Consuming more wholesome, plant-based foods can contribute to the growth of stronger, healthier hair from the follicles to the tips of hair strands. Incorporate more of these incredible foods into your diet, and you’ll see a significant improvement in your hair.

Beans and Lentils

Adding protein-rich foods, such as beans and lentils, to your daily meals can help you avoid hair damage and dryness and instead promote the growth of healthy, strong hair. Additionally, lentils contain biotin [7] and zinc [8]. Biotin is linked with keratin, a protein that promotes strong hair, and zinc stimulates hair tissue growth and repair, minimizing hair loss.

Cucumbers

Cucumbers are high in potassium and sulfur, essential minerals that inhibit hair loss and promote hair growth [9]. Cucumber juice also contains calcium and silicon which are vital for proper and faster hair growth.

Nuts

Nuts are heavy in protein and zinc, both of which aid in the growth of strong hair. Walnuts, which are high in omega-3 fatty acids [10] and biotin [11], and Brazil nuts, which are high in selenium and other nutrients, both support healthy hair development and are the best nuts to include in your diet.

Final Thoughts

A vegan diet provides several health benefits—one of which is healthy hair growth. Keep in mind, however, that treating and reversing hair loss may require a lifestyle overhaul.

If you want to see lasting, positive results, we encourage you to be committed to making healthier choices, including quitting smoking and drinking, not just to have stronger hair but better overall health!

Few things we hope you can do:

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References:

[1] https://pubmed.ncbi.nlm.nih.gov/12213548/

[2] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7667670/

[3] https://fdc.nal.usda.gov/fdc-app.html#/food-details/323294/nutrients

[4] https://fdc.nal.usda.gov/fdc-app.html#/food-details/171705/nutrients

[5] https://fdc.nal.usda.gov/fdc-app.html#/food-details/168483/nutrients

[6] https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/

[7] https://plaza.umin.ac.jp/~e-jabs/2/2.109.pdf

[8] https://fdc.nal.usda.gov/fdc-app.html#/food-details/172421/nutrients

[9] https://fdc.nal.usda.gov/fdc-app.html#/food-details/168409/nutrients

[10] https://fdc.nal.usda.gov/fdc-app.html#/food-details/170187/nutrients

[11] https://plaza.umin.ac.jp/~e-jabs/2/2.109.pdf

Additional Sources:

Plant-based Diets Lower Cholesterol

Image source: Unsplash

Disclaimer:

While every attempt has been made to verify the information provided here, the content in this post is for informational purposes only and not to be considered as professional advice. By providing the information contained herein we’re not diagnosing, or treating any type of disease or medical condition. Before beginning any regimen it is advisable to seek the advice of a licensed healthcare professional.

16 Health Benefits of Vegan Diet and Lifestyle!

September 13, 2021 By Dishan Mendis, Cat Robinson and Reviewed by Dr. Alessandra Glaser (primary care physician, US) 2 Comments

The great shift towards vegan diets has been growing for some time now, recognizing it as a diet with prolonged health benefits.

According to the Academy of Nutrition and Dietetics, “appropriately planned vegetarian, including vegan diets are healthful, nutritionally adequate and may provide health benefits for the prevention and treatment of certain diseases.”[1]

Youthful looks and long life are some of the claims from enthusiastic followers of vegan & plant-based diets. Reduced risk of heart disease (the biggest cause of death globally), cancer, diabetes, and premature death are other health benefits for more people to be attracted to a vegan diet.

Let’s have a deep understanding of 16 great health benefits the vegan diet & lifestyle could offer:

1. A Vegan Diet is Richer in Many Nutrients

Switching to veganism means the elimination of all animal products and reliance on vegetables, fruits, nuts, seeds, whole grains, and legumes. These foods are rich in fiber, antioxidants, including vitamins A, C, and E, potassium, magnesium, folate and other vitamins & minerals that help towards overall better health.

Contrary to the misconception, you get many plant-based options for protein (beans, pulses, nuts, seeds, grains), calcium (nuts, seeds, beans), vitamin D (sunlight, mushrooms, fortified plant milk), omega 3 (chia seeds, flaxseeds, walnuts), iron (green leafy vegetables), and vitamin B12 (with vegan fortified food or supplements).

If properly planned and balanced, a vegan diet can be enjoyed with many health benefits with no fuss!

2. Lower Risk of Heart Disease (Globally, the Biggest Killer)

According to the World Health Organization (WHO), heart attacks and strokes are the world’s biggest killers [2]. This is where a vegan diet can be a real blessing. Eating fresh vegetables, fruits, legumes, nuts, and seeds linked to lower risk of heart disease.

High blood pressure (hypertension) is also a contributing factor to heart disease. In observational studies, where vegans, vegetarians, and omnivores were compared, vegans seem to benefit the most from their diet because it lowers the risk of high blood pressure [3]. This, in turn, reduces their risk of heart disease.

Further, vegan diets lower the risk of heart disease by reducing LDL cholesterol (known as bad cholesterol) and total cholesterol levels as a result [3].

Not only vegan diet reduces the intake of animal saturated fats which are known to be unhealthy and contain excessive calories, it promotes the intake of HDL cholesterol (good cholesterol). Foods like olive oil, avocado, beans, and nuts can play an important role in this regard.

3. Weight Loss, Another Vegan Diet Health Benefit

Faster weight loss and weight control are other benefits of vegan diets. Many observational studies have shown, vegans generally tend to have a lower body mass index (BMI) than meat-eaters [4].

In one study done over 18 weeks in a corporate setting, the vegan group lost 9.5lb (4.3kg) compared to the non-vegan group who lost only 0.2lb (0.1kg) [5].

The reason why vegan diets are effective at weight loss is that they naturally reduce calorie intake. So a typical vegan doesn’t need to have a special focus on counting calories, which is quite convenient!

Vegan food is also high in fiber, which makes them feel fuller faster. This reduces overeating during meals and cut down on excessive calories. Soluble fiber especially will help in lowering cholesterol & glucose levels which further helps the course.

Maintaining normal weight (normal BMI) improves health in many other aspects as well!

4. Protects Against Certain Cancers

The World Health Organization declared that about one-third of all cancers are preventable through various ways, including diet. Scientists have confirmed that eating at least seven portions of vegetables and fresh fruits lower the risk of developing cancer [6].

According to another analysis, eating more legumes and fiber in plant foods reduce the risk of colorectal cancer [7] and avoiding animal products has been recognized as useful in overall cancer risk reduction [8].

5. Vegan Diet Lowers Blood Sugar Levels and Improves Kidney Function

Lower blood sugar levels, higher insulin sensitivity and up to 50-78% lower risk of developing type 2 diabetes are other privileges vegans enjoy. Studies even show that vegan diets lower blood sugar levels in diabetics better than the diets recommended by the American Diabetes Association (ADA) [9].

This was confirmed by a study on Type II diabetes sufferers. In the study, participants following a low-fat vegan diet were able to improve glycemia and plasma lipids more than the group following the ADA recommended diet.

Apparently, vegans may also have the capacity to lower their insulin intake due to increased insulin sensitivity.

Further, improved kidney function (especially for diabetics) may be another vegan health benefit. Scientific studies have shown that reducing meat (excess protein intake) and substituting with a complete protein like soy may put less stress on the kidney function [10].

6. Better Outlook Leads to Better Health

The World Health Organization defines health as a state of complete physical, mental and social well-being [11].

Doctors have confirmed for decades now that the state of mind accounts for a great number of deteriorated physical conditions.

Fear, guilt, worry, anger, resentment, and grudges may all affect physical health if they are allowed to stay for too long. Conversely, mental states like love, compassion, forgiveness, and generosity seem to have a positive impact on health.

By opting to leave animal products out of their diet & lifestyle (meat, dairy, cheese, eggs, silk, leather, honey, etc.), vegans practice kindness towards all species of sentient creatures and make a contribution towards environmental protection (animal factory farms cause pollution & depletion of natural resources), hence can enjoy a better conscience. This, in turn, contributes to overall wellness and happiness.

It seems to go well with the saying “you are what you eat” and something we should try and reflect upon.

7. Prolong Your Life

We all want to live happy and active lives for as long as we can and enjoy our golden years while watching our grandchildren grow up. Some people even aspire to travel the world in their old age. Unfortunately, various illnesses starting from their middle ages tend to hinder enjoying those aspirations.

A longevity study was conducted on approximately 73, 000 people. The study showed that mortality rate was lower for the vegetarian group (vegan and vegetarian) than for the non-vegetarian group [12].

It is not the only study to discover this either. A recent review of cohort studies found that people who ate the least amount of meat and adhered to that lifestyle enjoyed the greatest longevity.

8. Youthful Looks

Besides helping to prolong your life, you might be interested in knowing how a vegan diet helps in promoting youthful looks, and here’s how,

The high level of nutrients in vegetables, fruits, nuts, and seeds promote better skin and may make you look younger.
Antioxidants in plant-based diets, protect body cells from damage by free radicals, thus preventing early aging. It also aids the development of collagen and elastin which are required for a firm young-looking skin.
Beta-carotene defends against sun damage. The anti-inflammatory properties of plant foods reduce damage from UV light which reduces the risk of skin cancer.
Vitamin A, which helps in the development and maintenance of skin cells leads to supple skin.
Vitamin E slows down aging and diminishes the appearance of scars.
B vitamins and plant-based essential oils improve the complexion by soothing irritated, blotchy & red skin.
Dermatologists recommend the avoidance of dairy products to reduce acne. This is much easier with vegan diets.

This is not to say that a vegan diet is a fountain of youth. Of course, vegans will age with time eventually, but you may age slower if you’re following a balanced and well-planned vegan diet while taking care of other factors for a healthy life (e.g. exercise, better sleep, don’t smoke, etc.).

9. Healthy Digestion with Plant-Based Diets

When you eat more fiber-rich foods with higher water content like vegetables and fruits, you’re doing a favor to your digestion. Meat doesn’t deliver any fiber that adults need (25 grams a day for women, 38 grams per day for men) which you can get from a vegan diet.

The fiber in a plant-based diet will keep waste moving smoothly through your system, avoiding both constipation and even diarrhea (soluble fiber helps diarrhea by absorbing water and adding bulk to stools).

Since a vegan diet promotes healthy weight, it may also prevent unpleasant problems with digestion, such as acid reflux.

10. Arthritis Pain Relief

In one study, 40 arthritis patients were randomly assigned to either a group that followed a vegan diet or a group that continued to eat the omnivorous diet. Participants on the vegan diet reported higher energy levels and better body functioning than those on the omnivorous diet [13].

Another study investigated the effects of a raw food vegan diet on rheumatoid arthritis. The study concluded that there were changes in the fecal microbial flora in the group followed vegan diets, which is linked to improvement in rheumatoid arthritis, than the other group [14].

11. Better Bones

Improved bone health is a great benefit, considering that a lot of aged people suffer from osteoporosis and fractures.

A medical study in Sweden showed that women who consumed more milk had a higher risk of bone fractures [15]. Furthermore, instead of improving bone health, animal protein in dairy products can have a calcium-leaching effect.

Alternatively, consuming calcium from plant-based sources like chia seeds, almonds, etc. & vitamin D from fortified soy milk, hemp milk will cause no harm to bones.

12. Better Hydration with Vegan Diet

The body is composed of around 60% water, and water is lost through normal body functions like urination, sweating, bowel movement, and breathing.

Water helps to maintain normal body functions like digestion, circulation, saliva secretion, transportation of nutrients, and maintenance of body temperature.

While the rule of thumb is to drink around 8 glasses of water per day, you also can meet that level by eating fruits and vegetables. Whilst water content in beef & chicken is approximately 55% – 65%, many vegetables & fruits have a much higher water content of approximately 80% – 95% which will certainly help keep you hydrated.

13. Conserve Your Energy

Plant-based foods are very easy to digest and require little energy, hence after a vegan meal, you’re left with more energy. In contrast, animal products take a lot of energy to digest, which is why people will have a greater need to replenish the lost energy.

14. Sleep Better and Be More Refreshed

People who are overweight tend to suffer from poor sleep [22], and poor sleep can lead to increased weight gain. It’s a vicious cycle that may take a toll on any person who is overweight.

Weight is also a contributing factor in sleep apnea and frequent sleep disruptions increase the risk of high blood pressure, and heart disease.

Sleep disruptions also mean that a person may not get into the deep sleep state and wake up tired in the morning without feeling rejuvenated.

Besides reduced weight, many vegan foods like broccoli, bananas, sweet potatoes, peanut butter, avocados, kale, spinach, squash, almonds, and walnuts, all contain vitamin B6, tryptophan, and magnesium, which help you sleep better.

15. A Reason to be Health Conscious!

A recent article we came across from a person who was not a vegan accepts that vegetarians tend to be healthier in general because,

They are more health-conscious overall
Tend to eat more vegetables
May choose to avoid bad health habits
Engage in more health-oriented activities.

It seems like even non-vegans accept that vegetarians are generally more health-conscious. If vegetarians are health-oriented, there is every reason to believe that vegans would have the same attitude towards health in general.

This is something I can vouch for myself. Since becoming a vegetarian initially and then a vegan subsequently, I know how much I’ve learned about overall vegan health and have made many changes to lead a healthy lifestyle.

One reason for this extra attention is that planned vegan diets require you to know about nutrition and plant-based alternatives for animal products. In the process, vegans tend to learn many other aspects of health and fitness in general.

Another reason we can think, why vegans are generally perceived as healthy is due to the fact that, many vegans may want to set an example and convey the message, how going vegan has helped them in terms of health.

This is a great goal to have for all vegans, irrespective of their motive to go vegan.

All these reasons may prompt them to constantly be educated on health and practice what they learn.

16. Finally, By Avoiding Meat and Dairy You Avoid the Issues Listed Below

Reduce Antibiotic Resistance - health benefits of vegan diet, veganism health benefits. plant based diet health benefits — Antibiotic Resistance (by NIAID – NIH)

By going vegan, you avoid diseases that are carried by meat and dairy milk.

You also avoid the substances that are fed to animals. Here are some of the issues that you avoid when you stop eating animal products,

i. The routine use of antibiotics in farm animals, which are later consumed by people, may lead to antibiotic-resistance in humans. This, in turn, may make antibiotic treatments ineffective [17].

ii. Research has found that red meat contains a compound called carnitine which causes atherosclerosis, the hardening or clogging of arteries. The research findings were published in Nature Medicine. The study found that carnitine converts to trimethylamine-N-oxide (TMAO), a compound that damages the heart. Increased carnitine levels are related to increased risks of heart disease.

iii. Charring meat leads to the development of nitrosamines, a toxin that can cause cancer in the stomach.

iv. Supermarket ground beef contains lean finely textured beef (LFTB)/pink slime that is treated with ammonia gas. Ammonia treatment and the way this additive is produced have raised many concerns. Some countries have even banned the product.

v. Beef and dairy products may contain E.coli which can cause diarrhea, damage to the small intestines, abdominal cramps, dehydration, and kidney failure.

vi. Meat contains a lot of iron. A recent study has found that when meat is eaten in excess, may trigger excess iron levels in the brain which may increase the risk of developing Alzheimer’s disease.

vii. Hormones which are fed to animals and are found in red meat may have the potential to increase risks of cancer. Researchers believe the hormones or hormone-like compounds in red meat increase cancer risk by attaching to specific hormone receptors on the tumors. Hormones added to red meat can increase breast cancer risk as well.

viii. The WHO and the International Agency for Research on Cancer have classified processed meats (ham, bacon, and sausage) as cancer-causing. This has been backed up by scientific research which reported that 50g per day of processed meat increases the risk of colorectal cancer by 18%.

ix. Trichinosis or trichinellosis is a serious illness that humans get from eating under-cooked pork which contains larvae of the trichinella worm. Trichinosis may cause fatal inflammations. Other concerns about pork include:

Taenia solium tapeworm
Hepatitis E Virus (HEV)
Porcine reproductive and respiratory syndrome (blue-ear pig disease)
Nipah virus
Menangle virus

x. Approximately 97% of all chicken breasts have found to contain strains of salmonella. This could leave room for typhoid fever, paratyphoid fever, and food poisoning.

xi. Scientific studies have found that chicken may contain as much as 430 parts per billion of arsenic. According to the Environmental Protection Organization and John Hopkins School of Public Health, “Arsenic is a human carcinogen, and is also associated with increased risks of cardiovascular disease, diabetes, neuropathy, and neurocognitive deficits in children.”

xii. Fish is known to contain mercury which may cause brain damage. Fish can also contain other chemicals like DDT, PCBs, and dioxins which have been linked to cancers and problems of the nervous system. Mercury can damage the brain and nerves of a fetus or a young child. Other issues associated with mercury poisoning are profuse sweating, abnormally faster heartbeat, increased saliva production, and high blood pressure.

xiii. Cow milk doesn’t seem to be a natural food for “adult” humans. Apparently, 75% of the world’s population lose their ability to digest cow milk after infancy by losing lactase enzymes. If we were meant to drink dairy milk after infancy, we would not lose our ability to digest it, wouldn’t we? The 75% who cannot digest milk are no longer classified lactose intolerant but as normal. Those who retain the lactase enzymes are now classified as “lactase persistent.”

Personally, we wouldn’t want to consume something, that our body is not capable of digesting. Better alternatives for good calcium sources would be green leafy vegetables, beans, nuts, seeds, and oranges. These sources also have other advantages like no calcium leaching animal proteins, no cholesterol, providing phytochemicals, and antioxidants as well.

Conclusion

If anyone asks, can vegans be healthy, these 16 health benefits speak volumes! All these vegan health benefits are besides knowing your lifestyle is alleviating animal suffering and limiting environmental damage.

Thus, a vegan diet & lifestyle which include more vegetables, fruits, greens, nuts, and seeds that can improve your health is a great gift you can give to yourself!

Dr. Alessandra Glaser Bio:

Alessandra Glaser, is a primary care physician at Williamson Medical Group, Tennessee, USA. Dr. Glaser is board certified in family medicine. After majoring in biology at the University of Illinois at Urbana-Champaign and getting her medical degree from the University of Illinois College of Medicine at Chicago, she did her residency at Mayo Clinic in Rochester. She has a special interest in the benefits of plant-based eating and she enjoys learning from Dr. McDougall & Dr. Essylstein who are advocates of a plant-based diet.

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References

[1] http://www.eatrightpro.org/resource/practice/position-and-practice-papers/position-papers/vegetarian-diets
[2] http://www.who.int/mediacentre/factsheets/fs310/en/
[3] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4073139/
[4] https://www.ncbi.nlm.nih.gov/pubmed/12833118/
[5] https://www.ncbi.nlm.nih.gov/pubmed/23695207
[6] https://www.ncbi.nlm.nih.gov/pubmed/24687909
[7] https://www.ncbi.nlm.nih.gov/pubmed/25739376
[8] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3048091/
[9]https://www.ncbi.nlm.nih.gov/pubmed/16873779
[10]https://www.ncbi.nlm.nih.gov/pubmed/18296369
[11]http://www.who.int/about/mission/en/
[12]https://www.ncbi.nlm.nih.gov/pubmed/23836264
[13]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4359818/
[14]https://www.ncbi.nlm.nih.gov/pubmed/9117178
[15]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4212225/
[16]https://www.health.harvard.edu/blog/losing-weight-and-belly-fat-improves-sleep-201211145531
[17]https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3234384/

Disclaimer:

12 Vegan Blood Tests for Your Health That Matter!

September 13, 2021 By Dishan Mendis, Cat Robinson, Reviewed by Dr. Alessandra Glaser (primary care physician, US) and Reviewed by Dr. Heni Joshi (MBBS, DNB) 12 Comments

If you’re planning to adopt a new diet or have been following a new diet for some time, it seems sensible to know where you stand with regard to your health by means of a medical checkup/blood test.

You may ask, which tests? It turns out, the answer to this question lies with many variables.

Every person is different and what tests you should be interested in vary depending on things like your diet, lifestyle (how active you’re, stress levels, sleep, hydration, smoking & consumption of alcohol), age, gender, medical history, if you are planning to get pregnant, what medications you are on, etc.

All these variables can contribute to different potential deficiencies or areas of concern in a medical checkup. Because of this, your first step ideally is to form a relationship with a doctor who can get to know you, your lifestyle, medical and family history.

The vegan blood tests we’ve listed here may also be relevant to raw vegans, vegetarians, and plant-based diet followers as well.

Do note that certain results of medical tests could be misleading trying to interpret on your own as opposed to what it may actually indicate. For example, the levels of nutrients in your blood are not always indicative of the quantities obtained from your diet.

Calcium is a prime example, as normal levels of this in the blood may not actually indicate sufficient dietary intake. This is because calcium is so important to homeostasis and your body will maintain a sufficient level even when dietary intake is insufficient.

How does it replenish calcium in blood? When forced to, your body will draw calcium from your bones. This means that besides testing for adequate levels in the blood, your doctor may also need to take a look at other factors such as your dietary sources and other potential indicators.

This can also be true with other minerals such as zinc and magnesium, and these areas, therefore, require expert attention & input from a doctor.

Benefits of Having a Medical Checkup/Blood Test

1) If you have a blood test before embarking on a vegan diet, you will be able to track your health status after 6-12 months of following it. This comparison can enable you to appreciate the progress of your health while identifying any areas of concern to give more emphasis.

2) Medical checkups allow you to be proactive and help you to identify any health issues before they start. This could help in treating illnesses at an early stage where your chances of restoring your health can be much easier & faster.

3) Seeing the positive results of vegan blood tests and knowing that your health is in great shape can give you an added reason to appreciate the health impact of vegan diets. As an example, your blood lipid profile can improve significantly as a result of moving to a whole food vegan diet which can minimize the risks of heart disease and strokes which are the biggest causes of death.

4) Though medical checkups can cost you, it may still not exceed the higher medical costs of treating major illnesses in the long run as a result of not being proactive.

5) Ultimately regular medical checkups may help you in improving health, prolong your life and boost your self-confidence!

How Often Should You Consider Having a Vegan Blood Test

If you follow a vegan diet that is rich in whole foods such as vegetables, greens, grains, nuts/seeds, fruits, and a B12 supplement or B12 fortified food, your chance of having a deficiency is minimal. You’ll most probably feel great and be functioning at optimum in your daily routine, so it really isn’t necessary to have a test more than once a year at most.

If however, you are on chronic medications or have pre-existing conditions that may interfere with your body’s ability to absorb nutrients, your doctor may advise you to have more regular health tests.

This is especially true if you have previously been diagnosed with a B12 or iron deficiency, where your doctor will want to do follow-up medical exams to make sure that treatment is working.

Vegan Blood Tests

1. CBC – Complete Blood Count Test

This test is an excellent starting point as part of a general health examination and it indicates whether you have low red blood cell count (RBC), hemoglobin, and hematocrit which may help identify signs of anemia [1].

It can help detect underlying causes of anemia such as iron deficiency, B12 & folate deficiency, or blood loss.

In addition, this health screening can test for general immune deficiency, allergies, infections, and find the cause if you often feel weak, fatigued, or suspect an infection. If the results are normal, your general health status is quite good, and can consider it as a great relief!

2. CMP – Comprehensive Metabolic Panel Test

This medical checkup is especially useful because it consists of 14 separate tests. This particularly means combinations of results which are problematic and can all be useful in finding the exact cause of an issue.

This one test gives the physician information on your liver, kidneys, blood sugar, blood protein levels, calcium levels, electrolyte, acid/base balance, etc. all in one go [2] [3].

Though you should not have any worries about your protein levels, if you still need to make sure, then this test will once and for all clear that for you!

It tests total protein, albumin, and globulin levels, and you’ll have enough proof to indicate whether you should have any worries over your protein levels. Total protein under 6.5 and albumin under 3.9 are indications of protein deficiency!

While it’s relatively rare for a vegan to be diabetic, this panel will also check your blood glucose. Furthermore, it’s possible for blood sugar to be too low as well which is called hypoglycemia, and this test can indicate that too.

Here’s a Full List of Indicators from a CMP Panel:

Blood Urea Nitrogen (BUN)
Alanine Aminotransferase (ALT)
Alkaline Phosphatase (ALP)
Aspartate Aminotransferase (AST)
Potassium
Sodium
Calcium
Glucose
Carbon Dioxide (Bicarbonate)
Chloride
Creatinine
Total Protein
Total Bilirubin
Albumin

3. Vitamin B12 Test

If there’s one health checkup no vegan, vegetarian, or anyone over the age of 60 should miss, it’s this one.

This is because B12 is the only vitamin for which it is difficult to find reliable ‘whole food’ vegan sources, though there are other options such as plant milk, fortified foods, or supplements to obtain B12.

Although it is only needed in truly minuscule amounts, it’s incredibly important. Both B12 and folate are required for normal red blood cells production to maintain nerve health, tissue and cellular repair and synthesis of DNA.

Normal values are generally considered to be between 200 and 900 picograms per milliliter (pg/mL), and a value less than 200 is a possible indicator of deficiency [4]. This range is given only as a guide, but the normal range may differ from lab to lab and your doctor will determine what constitutes a normal range for you.

Do note that along with a B12 test, an MMA (methylmalonic acid serum test) and a homocysteine test which we discuss next would provide a more reliable evaluation of a B12 deficiency [4].

People with this deficiency are likely to have or develop symptoms such as general weakness, tiredness, loss of balance, heart palpitations, tingling in the arms & legs, numbness, pale skin, and mental issues.

If the results of this test are either low or borderline low, your doctor may also request what is called a holotranscobalamin, or ‘active’ B12 test. This shows how much of the biologically active form of the vitamin you have in your blood.

Love to know more about vitamin B12 health benefits? Check it here

4. MMA – Methylmalonic Acid, Serum Test

This test, along with the homocysteine test which we will discuss next, is often useful to diagnose the early stages of a vitamin B12 deficiency. If levels in both the MMA and homocysteine tests are elevated, it is a good indicator that less B12 is available to the cells and tissues.

It helps to differentiate where the problem may actually be. If it’s a folic acid issue rather than B12 itself, this would be indicated by a higher homocysteine level. That would indicate either folic acid being low or not being metabolized adequately. If both are normal, the likelihood of a B12 deficiency is unlikely.

5. Homocysteine Test

As described above, this test can indicate the B12 levels or a folate deficiency.

Higher levels of this test are also associated with atherosclerosis, where arteries are getting hardened due to the deposits of cholesterol, plaque, and other substances.

Narrowing of the arteries can pose a serious threat, as it is associated with an increased risk of strokes and Alzheimer’s disease, blood clots, and potential heart attacks.

Raised levels of homocysteine (above ten micromoles/liter) are of concern, so the levels should be at least lower than 9 micromoles/liter and ideally less than 6 micromoles/liter.

6. 25-Hydroxy Vitamin D Test

Vitamin D deficiency is associated with skeletal issues like weak bones, malformation, or abnormal calcium metabolism.

While we can, of course, obtain this vitamin from exposure to sunshine, vegans who spend most of the time indoors or in areas of extended winters should seek other sources of vitamin D. This is due to the fact that we as vegans, avoid oily fish, red meat, liver, and egg yolks which are food sources of vitamin D.

Thus if you’re not getting enough vitamin D from sunlight, it is advisable to consider other vegan sources of vitamin D such as fortified plant milk, other vitamin D fortified products, mushrooms pre-exposed to sun, or supplements.

Because vitamin D is fat-soluble, those on extremely low-fat diets may also be slightly more at risk. Other conditions which may cause deficiency include cystic fibrosis, Crohn’s disease, IBS (irritable bowel syndrome), and celiac disease, which may interfere with the intestine’s ability to absorb fat and as a result disrupt vitamin D absorption.

7. Iron – TIBC (Total Iron Binding Capacity) Test

While there are many options for vegans to get all the iron they need from dark leafy greens, legumes, and nuts, there could be situations in which having this medical screening can be a good idea.

Heavy physical activities like long-distance running can deplete iron levels as can heavy menstruation in women. People who are prone to depression, fatigue, or women of childbearing age should also find it useful to have their iron levels checked.

8. Ferritin Test

While the TIBC tests for iron levels in the blood, the ferritin test helps assess how good the iron stores in your body. When an iron deficiency is suspected, this test is often used in combination with the TIBC test to evaluate the severity of the deficiency.

9. Omega-3 Index Test

Omega-3 levels can be problematic in many people, not just where consumption of omega 3 itself is too low, but the consumption of omega 6 fatty acids is too high, as it interferes with the levels of omega 3.

According to observational findings, a significant number of American adults are not meeting recommendations for omega-3 fatty acid intake, so vegans and vegetarians should definitely be just as vigilant to avoid a deficiency.

There are three different types of omega 3 which are of particular importance – ALA, DHA, and EPA, (alpha-linolenic acid, docosahexaenoic acid, and eicosapentaenoic acid respectively).

While the body can produce EPA and DHA from ALA, it cannot make its own ALA, and this must therefore come from the food we eat. How efficiently the body has converted ALA to EPA & DHA can be gauged by taking this blood test (if you’re purely relying on ALA to obtain EPA & DHA without supplements, since EPA & DHA are mostly found in fish and other seafood)

From this test, the quantity of EPA and DHA present in the membranes of the red blood cells can be measured.

According to the general medical consensus on this test, a percentage score of 8% or greater is optimal, 4 – 8% being an intermediate risk and below 4% placing people at high risk.

To learn more about omega 3 and vegan food sources click here.

10. Folic Acid Test

While folic acid deficiency in vegans and vegetarians is highly unlikely due to the abundance of this nutrient from plant sources, an excessive amount of folic acid can mask a vitamin B12 deficiency to exacerbate the situation. The causes of such high levels of folic acid could be due to pernicious anemia, digestive disorders, intestinal surgery, or a high dosage from supplements.

The most important outcome of this test for vegans is to make sure their folic acid levels have not elevated to a level of concealing a B12 deficiency to go unnoticed and untreated.

11. Lipid Profile Test

This is the most common test used to determine the risk of heart disease and its associated risks. It measures four components in the blood – total cholesterol, LDL, HDL, and triglycerides.

Cholesterol tends to get a bad reputation in general, but it’s actually essential for life. It is used as the basic building block to produce hormones (such as testosterone & estrogen), cell membranes, and required for general health. The body produces it from raw materials found in our food, but levels which are too high because of excessive dietary intake can be hazardous.

While the majority of vegans and vegetarians fare much better on this test than those on a standard diet, vegetarians could be at risk for high cholesterol (above 200mg/dL) if they eat a lot of eggs and high-fat dairy products. The same risk can apply to vegans if they are consuming a lot of vegan processed food or oily foods.

However good our diet is, high cholesterol has a genetic component, hence this test can be recommended for everyone.

12. Urinary Iodine Test

Iodine is required for normal functioning of the thyroid and is of particular importance for pregnant and breastfeeding women. If you’re a vegan who does not use iodized salt or if you’re planning on having a baby, it’s a good idea to have this test done, since iodine content in plant-based food is lower compared to food of animal origin [5].

Conclusion

Tests Recommended for Vegans & Vegetarians

Vitamin B12 Test (highly recommended)
CBC – Complete Blood Count (for iron & B12 deficiency)
Iron – TIBC (Total Iron Binding Capacity) Test
25 Hydroxy Vitamin D Test
Omega-3 Index Test

Other Tests to Consider for Optimal Health

MMA – Methylmalonic Acid, Serum
Homocysteine Test
Lipid Panel Test
CMP – Comprehensive Chemistry/Metabolic Panel
Ferritin Test
Folic Acid Test
Urinary Iodine Test

As your doctor is the best person to interpret the results, make sure to take the time to discuss all the results of your vegan blood tests.

If you don’t have a family doctor, a great resource to find a doctor who understands your particular needs is plantbaseddoctors.org, or try an online search for doctors in your area.

Your doctor will be able to make recommendations based on any areas of concern or just congratulate you on your excellent results!

If something appears lacking, your doctor can give you expert advice about additional tests that might be required or what foods or supplements you should incorporate additionally.

But if you center your diet around whole foods and make sure to have vegan fortified foods and dietary supplements where required to supplement your nutrition, then there’s a good chance of you getting a clean bill of health!

References:

1 https://www.ncbi.nlm.nih.gov/pubmed/12710004

2 https://www.ncbi.nlm.nih.gov/pubmedhealth/PMHT0024503/

3 https://www.nhlbi.nih.gov/health-topics/blood-tests

4 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3142735/

5 https://pubmed.ncbi.nlm.nih.gov/12748410/

Disclaimer:

Dr. Alessandra Glaser Bio:

Dr. Heni Joshi MBBS, M.D. (internal medicine), DNB (nephrology) Bio:

Dr. Joshi has a broad command over health topics in the medical field. As a general physician, he has experience over 10 years and he is a specialist in nephrology. He is practicing at GMERS Medical College, Gujarat, India.

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A Vegan Keto Diet, is it Healthy?

April 5, 2019 By Jason Hughes (Guest Author) Leave a Comment

A vegan diet and a keto diet are two different things. Poles apart, in fact.

The former is plant-based, while the latter is fat-based, typically from animal sources. As you know this is something that goes against the values we hold so dearly as vegans.

Having said that, since there is such a thing called a ‘vegan keto diet’, let’s try and see from a health perspective whether common ground is possible.

The questions, though, are: is it recommended for vegans? Is it healthy? Is it approved by health nutritionists and doctors?

To be honest, the general consensus is quite negative. While many swear that a vegan keto diet works, experts have opposing positions about it.

First, let’s examine what a keto diet really is.

Simply put, it increases fat intake and reduces carbohydrates so that the body reaches a state of ketosis. This is when the body burns ketones for fuel instead of glucose.

Of course, when vegans go on a keto diet, their fat intake will come from plants that are much healthier compared to fat sources from animals such as butter, cheese, and eggs. Further, they may consider combining their diets with vegan supplements such as vegan multivitamins to complement their overall nutrition.

A vegan keto diet is likely to consist of the following:

Olive oil
Coconut oil
Avocado
Nutritional yeast
Very small portions of tempeh
Low-carb unsweetened plant-based protein powders (like hemp or pea protein)
Berries (strawberries, blueberries, raspberries, cherries)
Seeds (flaxseed, chia, pumpkin)
Nuts (macadamia, pecans, walnuts, peanuts, almonds, Brazil, pine)
Low-carb, non-starchy veggies & greens (lettuce, kale, spinach, celery, cauliflower, broccoli, cabbage, cucumber, mushrooms, asparagus, tomato, onion, peppers, and seaweed)
Dark chocolate with a high percentage of cocoa solids

Now let’s go back to the original concern: Is it healthy for vegans to switch to a low-carb, high-fat diet?

The experts weigh in with their opinions.

Lack of Protein Sources

According to registered dietitian Lisa Bunn, RD, CSCS, the lack of protein sources creates two problems.

“Not only the protein sources are not enough to meet daily needs, but there aren’t appropriate foods to create complete proteins, which are needed for recovery and growth,” she said. She further explained that a good example of a complete protein is made up of beans and rice–both of which a person on a keto diet cannot eat.

What’s worse, a lack of protein can result in an amino acid deficiency that can have dire side effects, such as inflammation, depression, weak immunity, aging hair and skin, and sexual health issues. Women may stop getting their periods, while the sperm quality in men may degrade.

Serious Challenges are Thrown into The Mix

While one needs to be informed and make a few adjustments to adopt a vegan diet, going on a vegan ketogenic diet can unnecessarily complicate your diet & health.

A registered dietitian with Fresh Communications, Stephanie Ferrari, MS, RDN, considers a vegan keto diet as adding a complicated layer of restriction to vegan diets.

The main problem is not finding enough fat sources for a vegan diet, but the fact that most of the plant-based protein sources “for vegans are high in carbohydrates: beans, rice, oats, etc., so getting adequate protein on a vegan keto diet would be incredibly difficult.”

Considering that a keto diet is low in carbs, most vegans will be in a pickle. If Lisa Bunn says vegans shouldn’t push the keto diet, Stephanie Ferrari doesn’t recommend it for people following a vegan diet.

Risk of Nutrient Deficiencies

Clinical nutritionist Dr. Josh Axe, DNM, DC, CNC is not completely opposed to the idea of a vegan ketogenic diet, but he doesn’t think it is ideal.

It may be good for a short period of time but, longer than this, and the meals a vegan enjoys can get pretty repetitive, resulting in deficiencies.

Remember the list above? There’s only so much you can eat based on it.

“If you are able to follow a vegan keto diet for more than a couple of weeks, you’ll likely be at risk for developing nutrient deficiencies,” he said.

Certified dietitian of Whole Health Nutrition Leslie Langevin, MS, RD, CD couldn’t agree more. A vegan would “have to eat a TON of nuts and seeds,” which will result in people eliminating healthy foods from their diet.

Although you can get omega-3 fatty acids from nuts and seeds, you may get it disproportionately. The body needs EPA and DHA omega-3s that can be converted from ALA coming from nuts & seeds provided your body has the appropriate omega 6:3 ratio.

Since eating lots of fat-rich plants to get as much fat as possible can be high in omega-6, it could disrupt this ratio and inhibit the conversion of EPA and DHA from ALA.

Based on these expert opinions, vegans who want to pursue a ketogenic diet should ideally consult a nutritionist, dietitian, or a doctor.

While there is a plant-based low-carb, high-fat ketogenic diet that is backed by 20 years of research according to Michigan-based top holistic cardiologist Dr. Joel Kahn, there’s still a need to do more research and find a balance between the vegan and keto diets.

So, what can vegans do in the meantime?

Langevin recommends sticking with eating lean proteins; clean, whole foods; and lots of complex carbs, veggies, and fruits. And if you’re trying to lose weight, eating whole foods at appropriate portions is the best way to go.

Dr. Axe recommends that you can go on a keto diet but only for a short term. While it’s a “medical diet breakthrough to overcome any plateaus,” following it should only be done for one-year maximum.

As always, we encourage you to stick to a healthy vegan diet for optimum overall health and you should be fine without the need to go on a keto diet, unless you have a medical condition and have been advised by a healthcare professional.

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10 Health Benefits of Spirulina, Nutrition Facts & Side Effects

January 5, 2019 By Dishan Mendis Leave a Comment

Spirulina which is part of the organisms blue-green algae has been known to be in use for centuries as a food source from Kanem Empire in 9th century and consumed by millions of people globally today.

The nutrition and health benefits of spirulina are even recognized by NASA and The European Space Agency where they’re researching to see the benefits of incorporating it into astronauts’ diets.

It’s often used as a vegan source of protein & iron, and a rich source of antioxidants, minerals, and many other nutrients.

Not only spirulina is a complete protein with all the essential amino acids, but one of the densest protein sources almost 60% being protein, beating some of the best-known animal proteins such as beef, chicken, pork, fish, and eggs.

Spirulina Nutrition Facts Per 100 Grams

- Energy: 290 kcal DV*= 14.5%
- Macronutrients
  - Carbohydrate: 23.90g DV*= 8.5%
  - Protein: 57.47g DV*= 100%
  - Nine essential amino acids
- 1. 1. Histidine : 1.085g
    2. Isoleucine : 3.209g
    3. Leucine : 4.947g
    4. Lysine : 3.025g
    5. Methionine : 1.149g
    6. Phenylalanine : 2.777g
    7. Threonine : 2.970g
    8. Tryptophan : 0.929g
    9. Valine : 3.512g
- Total lipid (fat): 7.72g DV*= 13%
  - Fatty acids, total monounsaturated (omega-7 & omega-9): 0.675g
  - Fatty acids, total polyunsaturated (omega-3 & omega-6): 2.080g
Fiber: 3.6g DV*= 9.4%
Calcium: 120mg DV*= 12%
Iron: 28.50mg DV*= 140%
Magnesium: 195mg DV*= 46%
Phosphorus: 118mg DV*= 17%
Potassium: 1363mg DV*= 29%
Zinc: 2mg DV*= 18%
Copper: 6.1mg DV*= 680%
Manganese: 1.9mg DV*= 82%
Selenium: 7.2µg/mcg DV*= 13%
Vitamin B-6: 0.364mg DV*= 28%
Thiamin (vitamin B1): 2.380mg DV*= 200%
Riboflavin (vitamin B2): 3.670 0.170 mg DV*= 281%
Niacin (vitamin B3): 12.820mg DV*= 80%
Folate: 94µg DV*= 23%
Vitamin A: 570IU DV*= 63%
Vitamin E : 5mg DV*= 30%
Vitamin C: 10.1mg DV*= 17%
Vitamin 1 (phylloquinone): 25.5µg DV*= 7%
Choline: 66mg DV*= 12%

* daily value

Source: USDA.gov

Ten Health Benefits of Spirulina

1) A Complete Protein with All The Essential Amino Acids

Amino acids being the building blocks of proteins play many roles in our body such as building proteins, form as part of the cellular structure, function as biological catalysts such as enzymes, synthesis of hormones, neurotransmitters & neuropeptides, building muscles, and regulating immune function.

Though our body needs about 20 different amino acids for healthy functioning only 9 are classified as essential since they cannot be produced by the body and should be supplied by our diet.

These essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.

Out of these nine amino acids leucine, isoleucine, and valine are branched-chain amino acids (BCAAs) which promote protein synthesis, energy production, and many other functions.

At least 50% of each serving of spirulina is protein which provides all these essential amino acids with BCAAs giving you all the benefits we discussed.

2) Boost Energy, Stamina and Muscle Function

The amino acid isoleucine which is admired by athletes and bodybuilders in spirulina is broken down to be used as energy within the muscle tissue while maintaining stable energy levels by assisting in regulating blood sugar.

Further other amino acids in spirulina such as leucine, lysine and valine are all useful in enhancing energy production, improve athletic performance, muscle metabolism and promote muscle growth.

3) Improve Brain Function & Mental Health

B vitamins such as riboflavin (vitamin B2) in spirulina has great importance in maintaining healthy brain function as its flavoproteins are co-factors for the metabolism of essential fatty acids in the brain and for regulation of thyroid hormones.

Spirulina also guards the brain against free-radical damage by enabling the increased activity of two enzymes called catalase and glutathione peroxidase which can negate free radicals and protect the brain making it more resistant to aging.

Thiamine (vitamin B1) in spirulina being a cofactor for many energetic reactions in the brain is known for maintaining a positive mental attitude, improve learning, and prevent memory loss.

4) Protect the Heart and Reduce the Risk of Strokes

Excessive cholesterol in your blood can clog your arteries which is a risk factor for heart disease and also blocks normal blood flow to the brain which can cause strokes.

A 2007 study showed that 4.5 grams of spirulina per day for 6 weeks considerably lowered triglycerides, LDL cholesterol, and total cholesterol, while increasing HDL cholesterol (good cholesterol).

In other studies consumption of blue green algae such as spirulina that has carotenoids, niacin (vitamin B3), lysine, phycocyanin (PC), omega-3 polyunsaturated fats, fibers, and plant sterols has shown to provide many heart friendly properties such as lowering plasma lipid concentrations and reducing the risk of clogged arteries.

5) Healthy Immune

Vitamin C and iron are important nutrients to keep your immune system healthy.

Spirulina is a good source of vitamin C which is involved in many aspects of the immune system helping in the production & effective functioning of white blood cells to boost immunity and skin’s defense system.

Iron is also abundant in spirulina that supports the immune system by immune cells proliferation and maturation, affecting the capacity to have a sufficient immune response.

6) Healthy Bones

Spirulina is a rich source of protein which is vital for the formation, strengthening, maintenance, and renewal of bones while numerous studies have shown the use and the benefits of protein in treating patients with hip fractures.

Calcium, as we all know, is a fundamental mineral for healthy bones which is available with spirulina that increases bone mass density, maintains strong bones and could reduce the risk of osteoporosis in postmenopausal women.

Further magnesium in spirulina assists in transporting calcium to your bones and maintain bone mineral density.

7) For Regulating Blood Sugar and Reduced Risk of Diabetes

Spirulina’s essential amino acid leucine aids in regulating blood sugar levels and according to another study the amino acid histidine in spirulina is related with reduced fasting blood glucose levels.

Fiber in spirulina can also be beneficial as it can help in slowing down the rise of blood sugar after a meal.

8) For Healthy Skin, Hair, and Nails

While you may find many luxury creams available in the market to protect and supplement skin being the largest organ of the body, it is best maintained & supported through diet which is why a protein dense food like spirulina can be handy.

Your skin, hair, and nails, are created with protein which supplies the structural foundation for the growth and maintaining the integrity of skin, hair, and nails.

Besides protein, vitamin E in spirulina can further maintain your skin which is a powerful antioxidant that can bring down the effects of free radicals and slow your aging process.

9) Healthy Digestion

Dietary fiber is well known to make your digestive tract healthy and avoid its usual issues. This is where fiber in spirulina can be so beneficial as it can add bulk to stools that can minimize constipation and decrease transit time.

Copper is also known to assist in warding off digestive issues. A single serving (3g) of spirulina gives you 20% (0.18mg) of daily copper requirement. The antibacterial properties in copper can help the good bacteria in your bowels to fight and resist bad bacteria, which is a valuable process for maintaining the appropriate floral balance in your digestive tract.

10) Rich in Antioxidants to Fight Free Radicals

Spirulina is an excellent source of antioxidants, which can guard against the damage done to cells caused by free radicals.

A major pigment protein called phycocyanin in spirulina has significant antioxidant effects that can fight free radicals and curb inflammation.

Another major antioxidant in spirulina is vitamin E which can protect your cells from free radical damage that may play a role in slowing down aging and reducing the risks of heart disease, cancer, and many other diseases.

Manganese is also abundant in spirulina which is part of the antioxidant enzyme superoxide dismutase (SOD), found in all living cells.

Spirulina Side Effects

Spirulina is generally considered safe for most people since it has been used as a food source for centuries and only a few side effects are known with some cases such as headaches, allergic reactions, nausea, muscle pain, sweating, difficulty of concentrating and insomnia.

However consuming contaminated spirulina can cause liver damage, upset stomach, vomit, rapid heartbeat, and even death.

Therefore make sure to purchase spirulina products that are free from contamination, ideally grown in laboratories, and tested by a third-party with legitimate quality certificates.

Further, if you have a thyroid condition, an autoimmune disorder (such as multiple sclerosis, lupus, rheumatoid arthritis, pemphigus vulgaris, etc.), gout, kidney stones, phenylketonuria (PKU), pregnant or nursing, consuming spirulina may not be safe.

As with any supplement, it’s advisable to consult your health care practitioner before you decide to use spirulina considering any medical conditions and medications/supplements you’re currently taking.

Available Forms of Spirulina

Spirulina is mostly available in powder form, but you can also get it as capsules, tablets, and juices. The powder can be useful if you’re having it with your smoothies.