The Worlds Most Nutritious Plants: Spirulina, Moringa, and Chlorella
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Time to read 12 min
Table of Contents:
Author: Pard Bharaj
I am a dedicated researcher with nearly a decade of experience in investigating health best practices.
Disclaimer: The information provided in this article is for informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition or before making any changes to your diet or lifestyle, especially if you have existing health conditions.
"You can trace every sickness, every disease and every ailment to a mineral deficiency" Dr. Linus Pauling
Introduction To The Worlds Most Nutritious Plants!
There are some plants that are so nutrient dense they can provide us with a lot of important vitamins, minerals, amino acids and other essential nutrients for good health in just a teaspoon or less. This can reduce the requirement for synthetic multivitamins, which are not as easily recognised by the human body.
The Harvard T.H. Chan School of Public Health states, "Eating enough nutrients as part of a varied diet is required for the health and function of all cells, including immune cells." This statement emphasises the importance of a nutrient-rich diet for maintaining a healthy immune system. This article is about three of the world's most nutrient dense plants, including information about the nutrients they contain and how they heal our bodies.
Disclaimer: Please note that this article will mention and discuss related organic products at the end of the article.
Article Key Takeaways:
- Spirulina: A blue-green cyanobacteria rich in vitamins, minerals, and amino acids, offering benefits such as boosting immunity, improving digestion, and reducing inflammation. It's also researched by NASA as a potential food for astronauts.
- Moringa Oleifera: Known as the "miracle tree," it's rich in over 90 nutrients and 46 antioxidants, making it a powerful source of vitamins and minerals for boosting immunity and energy, with strong anti-inflammatory properties.
- Chlorella: A type of freshwater algae with a high chlorophyll content, known for its detoxifying properties and ability to improve cholesterol levels and gut health.
- Nutrient Decline in Modern Food: Modern farming techniques have led to a decrease in the nutrient quality of crops, highlighting the importance of incorporating nutrient-dense supplements like Spirulina, Moringa, and Chlorella into diets.
- Organic vs. Conventional: Organic foods tend to have higher levels of certain nutrients and are better for the environment, though the choice between organic and conventional should be based on personal health beliefs and budget considerations.
Is Food Less Nutritious Today?
Modern farming techniques, which emphasise quantity and rapid growth over the nutrient quality of crops, have led to a decline in the value of what we consume. Soil exhaustion, the application of artificial fertilisers and pesticides have resulted in produce that, whilst plentiful, are markedly less nutritious than those of yesteryears. This downturn in food quality has led to a notable rise in nutrient deficiencies. Fortunately, there are a number of organic food supplements we can incorporate easily into our diets that can make up for any lack from our diets.
Spirulina V Moringa V Chlorella Nutritional Comparison Table:
Spirulina
Spirulina is often called blue-green algae. However, in terms of biology, it is not truly an algae but cyanobacteria. It is considered one of the most nutrient-dense foods because it contains many vitamins and minerals. Spirulina grows in freshwater environments like rivers and lakes.
Nutrients in Spirulina
Spirulina is a highly nutrient-dense food with many amino acids, vitamins, and minerals. NASA has researched Spirulina as a potential food for astronauts due to its high nutrient content and easy cultivation in space.
You can get the following nutrients from Spirulina per 100g:
Protein: 57.4g
Vitamin B1 (Thiamin): 2.38 mg
Vitamin B2 (Riboflavin): 3.67 mg
Vitamin B3 (Niacin): 12.82 mg
B5 (Pantothenic acid): 2 mg
Vitamin B6 (Pyridoxine): 1.1 mg
Vitamin B9 (Folate): 100 μg
Vitamin C: 10.1 mg
- Vitamin E: 7.5 mg
- Calcium: 144 mg
- Iron: 35.5 mg
- Magnesium: 250 mg
- Phosphorus: 175 mg
- Potassium: 1363 mg
- Sodium: 500 mg
- Zinc: 2 mg
It is important to note that spirulina is much more nutritious than the everyday fruits most of us have in our diets. For example, spirulina has four times the amount of iron as apples and oranges and ten times the amount of calcium. Moreover, vitamins B1, B2, B3, and B6 are present in significant quantities in spirulina, while they have a tiny amount in oranges and apples.
Key benefits of Spirulina:
Following are some of the significant benefits that you can get by adding spirulina to your diet:
This study finds spirulina to have significant health benefits, especially in terms of terms of antioxidant, immunomodulating, and microbial-modulating activities.
Boosts immunity through the presence of antioxidants and anti-inflammatory compounds.
Improves digestion and gut health by building a suitable environment for good bacteria to grow.
Natural energy booster due to the abundant number of nutrients it contains.
Reduces inflammation that can minimise a lot of medical issues.
Lowers cholesterol and promotes cardiovascular health.
Improve muscle endurance and minimise muscle damage. It is highly beneficial for athletes and physically active individuals.
This joint study indicate's that Spirulina has anti-cancer properties as well as being effective as a heavy metal cleanse.
Detoxification with Spirulina:
In this study conducted on 41 patients suffering from chronic arsenic poisoning. They were divided into two groups: one received spirulina extract (250 mg) plus zinc (2 mg) twice daily, and the other group received a placebo. After 16 weeks of intervention, the spirulina plus zinc group showed a 47% reduction in arsenic levels in their hair and a 43% reduction in arsenic levels in their nails compared to the placebo group.
Spirulina has a lot of antioxidants, due to which it has an alkalising effect on the human body. In addition, it contains chlorophyll, which promotes natural detoxification from heavy metals, pesticides, alcohol, and other toxins. Readers maybe interested in reading our article about natural toxin removal.
Moringa Oleifera
Moringa Oleifera is a tree mostly found in Nepal, Pakistan, and India. Other than South Asia, it is also found in other regions of South America and Africa. Moringa Oleifera is known as the "miracle tree" because its leaves, pods, and seeds are rich in nutrients and it provides many health benefits. It's estimated to contain more than 90 nutrients and 46 different antioxidants! It is easily among the worlds most nutritious plants, and an essential energy boosting superfood and probably the most nutritious plant in the world.
Nutrients in Moringa Oleifera:
Here are some of the main nutrients in moringa powder per 100 grams:
Vitamin A: 0.378 mg
Vitamin B1 (Thiamin): 0.6 mg
Vitamin B2 (Riboflavin): 0.9 mg
Vitamin B3 (Niacin): 2 MG
Vitamin B6 (Pyridoxine): 1.5 mg
Vitamin C: 150 mg
Vitamin E: 20 mg
Calcium:1440 mg
Iron: 55 mg
Magnesium: 120 mg
Phosphorus: 300 mg
Potassium: 450 mg
Zinc: 3 mg
Omega-3 fatty acids: 0.259 g
Omega-6 fatty acids: 0.042 g
Protein: 27.1g
If we compare the nutrient value of moringa to spirulina, moringa has seven times more vitamin C, four times more calcium, and two times more iron than spirulina. On the other hand, spirulina has about 14 times more vitamin B12 and four times more protein than moringa.
The Following Are The key Benefits of Moringa Oleifera:
The high number of vitamins, minerals, and amino acids obtained from moringa (Ref) is helpful in several ways, including boosting immunity, skin health and energy. One of the worlds most nutrient dense plants, and probably the healthiest plant in the world.
Moringa oleifera has strong anti-inflammatory properties that can be used to minimise the symptoms of conditions like arthritis.
You can obtain essential antioxidants from moringa to get rid of free radicals and toxins. It also minimises the risk of chronic diseases like cancer and heart conditions.
Moringa has traditionally been used to treat wounds and promote healing, especially in South Asia.
This study (published in the National Library of Medicine), concluded Moringa to be a prominent source of nutrients, as well as being a significant anti-inflammatory, antimicrobial, anti-cancer and anti-tumor, good for blood pressure and fantastic for immune resilience support.
Detoxification with Moringa:
Moringa is considered one of the best natural detoxifiers because it has some of the highest levels of chlorophyll. Since it also has high levels of antioxidants and anti-inflammatory compounds, it supports the natural detoxification process of the human body. It can help build immunity against harmful free radicals.
This study concluded that Moringa oleifera, was effective in decreasing cadmium concentration, suggesting its potential use in diets for heavy metal detoxification. Further research was recommended to explore the effects of these plants on other heavy metals like lead, mercury, and arsenic.
Chlorella
Chlorella is a kind of freshwater algae. It is mainly found in Taiwan and Japan. Regarding biology, chlorella is a unicellular organism with a significant number of nutrients, which is why it is commonly added to many health supplements.
Nutrients in Chlorella
Chlorella is highly rich in vitamins, minerals, and amino acids. It also contains the highest amount of chlorophyll of any known plant, which is why it's incredibly efficient at converting sunlight into energy (around 28.9g/kg). A 100g quantity of chlorella powder contains some of the following nutrients:
Vitamin A (Beta-Carotene): 0.45 mg
Vitamin B1 (Thiamin): 1.29 mg
Vitamin B2 (Riboflavin): 3.1 mg
Vitamin B3 (Niacin): 14.8 mg
Vitamin B6 (Pyridoxine): 1.37 mg
Vitamin B9 (Folate): 100 μg
Vitamin B12: 0.050 mg
Vitamin C:15 mg
Vitamin E: 2 mg
Calcium: 100 mg
Iron: 150 mg
Magnesium: 300 mg
Zinc: 2 mg
Phosphorus: 1060 mg
Potassium: 700 mg
Protein: 60 g
Key Benefits of Chlorella
The following are the significant benefits of adding chlorella to your diet:
- It boosts immunity and helps your body in fighting different infections.
- Improve gut health by promoting the growth of beneficial gut bacteria.
- Increases oxygen intake, which is especially good for energy and aerobic endurance capacity.
- It's nutrients are great for good skin.
- Helps improve cholesterol levels.
- This very reputable study, found Chlorella to have very significant anti-cancer properties. The study also noted that Chlorella contains all the vitamins necessary for human health
Detoxifying Properties of Chlorella
Chlorella is one of the most potent superfoods that can help improve liver health and help the body remove heavy metals and toxins:
- Chlorella can effectively bind to and remove mercury from the body and minimise mercury toxicity.
- This study conducted over 90 consecutive days led to a decrease in the levels of certain heavy metals, specifically Mercury, Lead and Tin, when compared to baseline levels. Additionally, mercury levels at the 90-day mark were lower than those in the untreated control group.
- Chlorella is known to reduce cadmium levels and protect against damage to the kidneys.
- Chlorella can also be helpful in supporting the removal of toxic chemicals called polychlorinated biphenyls (PCBs) that can accumulate in the body and cause various health conditions. Source.
Is Organic Food More Nutritious?
- Organically grown produce tends to be free or much lower in synthetic pesticides, fertilisers and nitrates, which can be beneficial for those concerned about chemical exposure.
- Organic farming practices are often considered better for the environment.
- Organically grown foods can have higher levels of certain antioxidant phytochemicals such as anthocyanins, flavonoids, and carotenoids. However, more research needs to be done into this subject.
- The choice of organic should be based on personal health beliefs, environmental concerns, and budget considerations.
Health Considerations and Side Effects of These Ingredients:
Spirulina:
- Health Concerns: Risk of contamination with microcystins if not properly cultivated.
- Side Effects: Can cause allergic reactions, fever, and liver damage in rare cases.
- Limitations: Not recommended for those with autoimmune diseases, as it can stimulate the immune system.
Moringa:
- Health Concerns: High doses may affect liver function.
- Side Effects: Possible laxative effects and stomach upset at high doses.
- Limitations: Limited research on its efficacy and safety in pregnant or breastfeeding women.
Chlorella:
- Health Concerns: May contain contaminants if not sourced properly.
- Side Effects: Can cause digestive discomfort, nausea, gas, green discoloration of stools.
- Limitations: Limited research on long-term effects; not recommended for people allergic to iodine.
Conclusion to The World's Most Nutritious Plants:
Overall, spirulina, chlorella, and moringa oleifera are all nutrient-dense foods with great nutritional value. In addition, they are fantastic as a natural energy booster, and they have evidence to show they can be effective at removing heavy metals, pesticides, and toxins from your body. There are certainly many others that can also provide a nutrient boost - Natural Energy Booster: The Top 9 Plants.
Readers maybe interested in checking out our organic Vitality Green Blend supplement (capsules or powder), which contains 3 of the ingredients listed above plus 3 other nutrient-dense organic energy greens - A nutrient rich health formula.
Our ingredients are sourced from the best organic producers and certified by the Soil Association. It's always best to go for an organic source, as organically grown plants have a higher nutritional value than conventional supplements due to the absence of pesticides and fertilisers. This restores the plant's natural structure and boosts the production of phytochemicals (vitamins and antioxidants). They are also much better for the environment, including animals and insects.
Frequently Asked Questions:
What is the most nutritious plant in the world?
Moringa oleifera, often called the "miracle tree," is considered the most nutritious plant in the world, boasting high levels of vitamins (A, C, and E), minerals (calcium, potassium, and iron), protein, and antioxidants, which provide numerous health benefits.
What is the meaning of nutrient dense?
"Nutrient dense" refers to foods that are high in nutrients but relatively low in calories. These foods contain vitamins, minerals, complex carbohydrates, lean protein, and healthy fats. Essentially, nutrient-dense foods provide a significant amount of nutrients for the calories they contain. This concept is often used in discussions about healthy eating and balanced diets, emphasising the importance of choosing foods that offer the most nutritional benefits without excessive calorie intake. Examples of nutrient-dense foods include fruits and vegetables, whole grains, lean proteins, and nuts and seeds. Eating nutrient-dense foods is beneficial for maintaining overall health, supporting body functions, and reducing the risk of chronic diseases.
What would you say is in the top 11 nutrient dense foods list?
Liver: High in Vitamin B12, Copper, Vitamin A, and other nutrients. Eggs: Rich in Choline, Selenium, Riboflavin, Vitamin B12, and more. Wild Sockeye Salmon: Contains Omega-3, Vitamin D, B12, Selenium, and other vitamins and minerals. Oysters: High in Zinc, Copper, Vitamin B12, Selenium, and Iron. Red Meat (Beef/Lamb): Good source of Zinc, Vitamin B12, Selenium, Niacin, and more. Seaweed (Dried): Rich in Iodine, Vitamin B2, Manganese, Vitamin A, Iron, and other nutrients. Algae: Chlorella and Spirulina are rich in chlorophyll, protein, iron, copper, magnesium, potassium, and manganese vitamins B12, B1, B2, B3, and C. Sardines: High in Vitamin B12, Selenium, Phosphorus, Vitamin D, Calcium, and more. Shiitake Mushrooms (Dried): Rich in Copper, Pantothenic Acid, Riboflavin, Niacin, Selenium, and other nutrients. Almonds: Good source of Vitamin E, Manganese, Magnesium, Riboflavin, Copper, and other vitamins and minerals.
What are the most nutrient dense fruits?
The top 10 most nutrient-dense fruits, based on their vitamin, mineral, and antioxidant content, typically include: Blueberries: High in antioxidants and vitamins C and K. Guava: Rich in vitamin C, fiber, and smaller amounts of numerous vitamins. Raspberries: High in fiber, vitamins C and K, and manganese. Strawberries: Rich in vitamin C, manganese, and various antioxidants. Blackberries: High in vitamin C, K, and fiber. Pomegranates: Packed with antioxidants, fiber, vitamins C and K. Oranges: High in vitamin C, potassium, and several B vitamins. Kiwifruit: Excellent source of vitamin C, vitamin K, vitamin E, fiber, and potassium. Cherries: Rich in vitamins, minerals, and antioxidants. Papaya: Good source of vitamin C, vitamin A, and folate. These fruits are not only delicious but also offer a variety of health benefits due to their high nutrient content.
Can you take moringa and chlorella together?
Yes, you can generally take moringa and chlorella together. Both moringa and chlorella are popular as dietary supplements due to their rich nutrient profiles, which include vitamins, minerals, and antioxidants. Taking them together can help enhance your intake of these nutrients and support detoxification. It's best to start with low doses to give your body time to adjust.
If you have any pre-existing medical conditions or are taking other medications, it's advisable to consult with a healthcare provider to ensure there are no potential interactions or contraindications.
Which is better moringa or chlorella?
Both Moringa and Chlorella offer fantastic health benefits, and very rich in several nutrients.
- Moringa is often chosen for its ability to support overall wellness, improve energy levels, and aid in digestion due to its natural plant compounds. It’s especially useful for those looking to enhance their general health and vitality.
- Chlorella is prized for its detoxifying properties, particularly in removing toxins and heavy metals from the body. It is also known for boosting the immune system, making it ideal for those looking to strengthen their body’s defenses against illness.
