7 Surprising Health Benefits Of Chlorella: A Nutrient-Rich Sea Vegetable

One of these underrated sea vegetables is chlorella. Found in freshwater, this ingredient is a variation of green algae that is packed with antioxidants and an array of benefits for the body. "Chlorella contains 10% chlorophyll, 50% protein, minerals (like calcium and iron), and essential fatty acids," explains Megan Fahey, M.S., R.D., IFNCP.

Here's everything you need to know about this nutrient-dense sea vegetable, down to the wide-ranging benefits and best way to add it to your diet.

But that's just the beginning. Chlorella is also loaded with B vitamins, which can often be difficult to get on a plant-based diet. "It also has high mineral content in iron, calcium, potassium, and magnesium, and low levels of copper and zinc," adds Leah Johansen, M.D., staff physician at Lifeforce.

"For our bodies, [chlorella] works via modulation of TNF-alpha, IL-1 beta, and COX-2," explains Johansen. In layman's terms, this vegetable has anti-inflammatory properties that can help balance our inflammatory response, which is critical for things like immune resilience, cardiometabolic health, and more.*

"Chlorella is frequently promoted as a vegan source of protein, but it's important to look at the quantity of protein you'll receive from a supplement," notes Stefanski. Keep in mind that you should be aiming for about 0.36 gram of protein per pound of body weight each day.

Although more studies are needed to definitively state the full effectiveness of chlorella on immune health, one smaller study1 revealed that after an eight-week period of consuming just 5 grams of this vegetable, participants showed higher markers of immune activity.*

That being said, it's because chlorella binds to these heavy metals that the ingredient may have a more significant impact on the environment. "Chlorella's ability to bind to heavy metals makes it a possible source of environmental contaminants, so it's important to choose a reputable company which controls the sourcing of the algae and manufacturing process," warns Stefanski. The organic variety of chlorella is also recommended to ensure a high-quality ingredient source.

A buzzy word in the health space, longevity indicates a longer duration of life. As there are multiple forms of chlorella, "some species contain significant amounts of astaxanthin, the red pigment in the carotenoids found in algae and pink-red color in salmon," explains Johansen. This is unique because astaxanthin is an antioxidant that has been shown to support longevity2. 

Thankfully, the powder variation of organic chlorella (as seen in mbg's organic veggies+) is easy to mix into smoothies, pesto recipes, and even pancakes to enhance your cooking and array of nutritional inputs without affecting the flavor of your meals. 

Nutrient dense and often regarded as a superfood, chlorella is one sea vegetable you may want to consider adding to your diet in powder form. Not only will it offer the body a natural boost of nutrients and immune support, but it can also help bolster your overall well-being.*