Have you tried these superfood staples?

Article

05 May 2023

3 min read

Wellness Health

2023 is the year of moss and mushrooms. If you’ve never tried these before, you might want to add these to your shopping list – your body will thank you later.

Superfoods are great for our bodies – they're packed full of vitamins and minerals and are usually available in a variety of forms, like capsules, powders or tablets.

In here, we’re taking a look at four different superfoods – spirulina, lion’s mane, duckweed and sea moss – and exploring their benefits here. Best of all, they’re all renewable and a sustainable source of food. Some superfoods may not be available to everyone, so it’s important to remember that many of their benefits can also be achieved through a healthy, balanced diet.

Ready to take your nutrition to the next level? Let’s dive in.

Spirulina

What is it?

Spirulina is a type of bluish-green algae that’s been around for a while – it's been a food source for several centuries in Mexico and some African countries¹. Today, you can commonly find it as a capsule or powder supplement at your local chemist or supermarket, or even as an ingredient in smoothies and energy bars.

What are its health benefits?

Studies on spirulina supplements have been shown to lower levels of total cholesterol, which help contribute to improved heart health². The little green wonder is also great for reducing blood pressure³, regulating blood glucose levels (particularly effective for diabetes control)⁴ and can even improve or decrease your hay fever (allergic rhinitis) symptoms⁵.

Are there any risks?

Spirulina is rich in amino acids, including phenylalanine, so people who have phenylketonuria (PKU) – a rare disease preventing phenylalanine from being metabolised – should avoid it. People with other autoimmune diseases like rheumatoid arthritis and multiple sclerosis should also avoid spirulina⁶.

And just like any other health supplement or vitamin, only take spirulina as directed on the label, rather than whenever you feel like it.

Lion’s mane

What is it?

Lion’s mane is a white stringy mushroom that vaguely resembles – yep, you guessed it – a lion’s regal mane. Their use in medicine dates back to 450 BCE, when Greek physician Hippocrates discovered their use as an anti-inflammatory agent, which was especially useful in cauterising wounds⁷. Lion’s mane also has a long history in traditional Chinese medicine, and offers a variety of health benefits when consumed. Today, lion’s mane is commonly found as a versatile powder and can be used in savoury cooking or even added to hot drinks like tea or hot chocolate.

What are its health benefits?

Lion’s mane has plenty of physical and mental health benefits, thanks to its abundance of natural bioactive compounds. These chemicals exhibit disease-fighting properties and also assist in cognitive functions⁸. The mushroom also helps regulate blood sugar, high blood pressure, promotes healthy energy levels and more⁹.

Are there any risks?

Side effects from taking lion’s mane aren’t common, but if you have a medical condition or have a history of asthma or allergies, speak to your doctor first.

Duckweed

What is it?

You may have heard of duckweed by its other name: mankai. Duckweed has been a mainstay of southeast Asian cuisine – Laos, Burma and Thailand in particular – and can often be seen coating the surface of ponds and lakes with its green sheen. While duckweed is still mainly considered to be a prop for your aquarium, its prevalence as a powdered superfood is taking the United States by storm. It’s even been proposed to be a renewable food source for astronauts in space too¹⁰.

What are its health benefits?

While the duckweed plant is physically tiny, it certainly doesn’t lack in nutrients. It rounds out a variety of nutritional needs simultaneously; it’s high in protein, iron and vitamin B12, which is rare in plants¹¹. The iron found in duckweed is also highly bioavailable, which means it can be better absorbed by our body¹². This could be highly beneficial for those on a vegetarian diet, or others with iron deficiency.

Are there any risks?

So far, there have been no adverse effects recorded from consuming duckweed – studies involving potent, repeated doses of duckweed have even been conducted in the past¹³.

Sea moss

What is it?

Sea moss or Irish moss is an edible red seaweed or algae. It’s traditionally harvested to be used as a thickener in desserts and dairy products, but its health benefits as a supplement have become more popular in recent years. Today, sea moss is most readily available in capsules, but you can also find it in powdered or gel forms.

What are its health benefits?

Sea moss is incredibly nutrient-dense and is a rich source of vitamins, minerals and anti-inflammatory compounds. It’s also low in calories and sugar, and even has a small amount of protein. Plus, it’s chock-full of iron and magnesium too. Just 28.3 grams of sea moss contains 14 and 10 per cent of your daily iron and magnesium requirements, respectively¹⁴. Last but not least, sea moss can promote the growth of healthy gut microbiota too¹⁵.

Are there any risks?

Sea moss could potentially contain heavy metals and an excess of iodine, depending on the ecology of its harvesting location. While heavy metal contamination has generally been studied to be below toxic levels, excessive iodine intake could lead to thyroid and gastrointestinal issues¹⁶. As always, follow the instructions on the product’s label and see a medical doctor if you have any questions or concerns.

Check out AIA Vitality’s Eat Well guide

Hungry for more? Check out AIA Vitality’s Eat Well guide written by AIA Vitality Ambassador and Accredited Practising Dietitian, Marika Day. Download the guide for free here, and you’ll also get a month free subscription to fuelled, a nutrition and wellbeing app by Marika Day!

Footnotes:
^{1 https://www.forbes.com/health/body/health-benefits-of-spirulina/

2 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6241722/

3 https://www.ahajournals.org/doi/10.1161/HYPERTENSIONAHA.118.11801

4 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6241722/

5 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7416373/

6 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7123989/

7 https://restorativemedicine.org/journal/neurological-activity-lions-mane-8hericium-erinaceus/?utm_source=ojs&utm_medium=web&utm_campaign=journal

8 https://www.researchgate.net/publication/352735583_Prospecting_medicinal_properties_of_Lion's_mane_mushroom

9 https://www.forbes.com/health/body/health-benefits-of-lions-mane/

10 https://theconversation.com/duckweed-is-an-incredible-radiation-fighting-astronaut-food-and-by-changing-how-it-is-grown-we-made-it-better-140535

11 https://www.sciencedaily.com/releases/2019/08/190805134034.htm

12 https://pubmed.ncbi.nlm.nih.gov/30915471/

13 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7505750/

14 https://www.forbes.com/health/body/sea-moss-benefits/

15 https://www.mdpi.com/1660-3397/19/7/358

16 https://www.forbes.com/health/body/sea-moss-benefits/}

Staff writers come from a range of backgrounds including health, wellbeing, music, tech, culture and the arts. They spend their time researching the latest data and trends in the health market to deliver up-to-date information, helping everyday Australians live healthier lives. This is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances. The information in this article is general information only and is not intended as medical, health, nutritional or other advice. You should obtain professional advice from a medical or health practitioner in relation to your own personal circumstances.

Disclaimer:
Copyright © 2023 AIA Australia Limited (ABN 79 004 837 861 AFSL 230043). This is general information only, without taking into account factors like the objectives, financial situation, needs or personal circumstances of any individual and is not intended to be financial, legal, tax, medical, nutritional, health, fitness or other advice. The source information of the articles is current as at 14 March 2023 and may be subject to change. While the information contained herein is believed to be accurate, AIA Australia expressly disclaims any and all liability for representations or warranties, expressed or implied, contained in, or for omissions from, the information.

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