The blue-green single-celled microalgae known as chlorella is gaining popularity in holistic health communities and finding its way into plant-based foods.Chlorella is packed with beneficial vitamins and minerals and, as a bonus, is known to lend a fish-like flavor to fake seafood dishes.Check below what you need to know to add it to your diet.Chlorella is a freshwater blue-green algae.Nutritionally, it has higher levels of zinc, iron, magnesium, vitamin B2, calories and omega-3 fatty acids than spirulina.In addition, it is considered a good source of plant-based protein and has other beneficial nutrients, including vitamin C and other B vitamins such as B6.Minerals in chlorella include zinc, magnesium and phosphorus.Studies indicate that chlorella can prevent cardiovascular disease and non-alcoholic fatty liver disease due to its carotenoid and plant sterol content.People at high risk of heart disease benefit from taking 5 to 10 mg of chlorella daily to help lower LDL cholesterol and keep blood lipids in check.“Improves cardiovascular risk factors by managing total cholesterol levels, low-density lipoprotein cholesterol levels, systolic blood pressure, and diastolic blood pressure,” says Dr.Rashmi Byakodi, a writer covering medicine and health and editor of bestfornutrition.com, a website focused on what they call “evidence-based” nutritional information.Dr.Rashmi explains that supplements can help protect against oxidative stress, cancer and chronic obstructive pulmonary disease.“Chlorella contains higher amounts of folate and iron than other plant-derived foods.It contains several nutrients and vitamins, including D, that are absent in plant-derived food sources,” says Dr.Byakodi.If you're looking for chlorophyll, you've come to the right plant.That's because, Chlorella has more chlorophyll (which can even reverse radiation damage) than kale, spirulina or wheatgrass.More vitamin K and lutein than kale too.It does not stop there.A serving of chlorella has more calcium than milk, more beta-carotene than carrots, and more iron than beef liver.“Chlorella contains B12, which is often absent in plant-derived food sources,” says Dr.Byakodi, pointing out yet another reason why this superfood is especially good for vegetarians and vegans.According to Dr.Byakodi, the plant can even help diabetics control blood sugar levels.“Chlorella supplementation improves glycemic control in obesity and diabetes because it decreases insulin resistance caused by increased glucose expression in skeletal muscle,” she says, adding that ingestion combined with aerobic training had the most pronounced effects.According to Dr.Byakodi, the right amount to get all these nutritional benefits will depend on the individual.“Chlorella is generally taken by adults in doses of three to 10 grams a day for two to three months.Discuss the dosage with your doctor,” she suggests.“There are no serious side effects seen with chlorella.However, nursing mothers and people with weak immune systems are advised to use it with caution.”Once you find out if chlorella is appropriate for you and in what amount, the easiest way to incorporate it into your routine is probably to add some of the powdered ingredient to your morning green juice.Add a small amount and taste;if you overdo it, your juice may taste more like fish soup.This sea flavor can, however, also be a culinary asset.Adding a dash of chlorella to vegan ceviche or 'tuna' salads adds a dash of seafood flavor.It can also be used to make an excellent vegan pesto sauce.Using a food processor, combine your preferred amount of garlic cloves, a cup of soaked cashews or sunflower seeds, ½ cup of extra virgin olive oil, a teaspoon of chlorella powder, two handfuls of basil, two tablespoons of lemon juice, a tablespoon of nutritional yeast and a teaspoon of apple cider vinegar.Mix until smooth and season with black pepper and sea salt to taste.Alternatively, adding chlorella to your diet can be as easy as taking it as a supplement.Pura Vida, for example, has an organic chlorella option in tablet form.Cultivated from alkaline spring water and mineral extracts from special rocks, it features 'Broken Cell' technology.Look for that word if you are going to buy the supplement.That's because brands that use the technology grind the algae to break down insoluble cell walls that the human gut can't break down naturally.That way, it becomes easier for your body to absorb all these health benefits.Developed by: Rocky Mountain Sports Content.Copyright ©.