It's estimated that there are between 30,000 and 1 million species of algae — tiny photosynthetic organisms that grow in lakes, rivers, and oceans. They make the news annually when toxic blooms invade seashores, causing sea life and land-based animals, including humans, potentially serious respiratory distress, gastric woes, and skin irritation.

But there’s a whole slew of beneficial algae that turn out to be dynamite substitutes for fat-loaded, inflammatory, animal-based proteins.

Researchers from the U.K.'s University of Exeter recently published an article in The Journal of Nutrition that shows eating spirulina (blue-green algae that grows in fresh water and salt water) and chlorella (a freshwater green algae) deliver proteins that are very effective for maintaining and building muscle mass.

Spirulina also contains B complex vitamins, beta-carotene, vitamin E, a variety of important minerals, and GLA (an essential fatty acid). Animal studies suggest it may also help immune function.

Chlorella contains vitamin B12, omega-3s, vitamin C, fiber, and a touch of many different minerals. One study found that it reduces body fat, total serum cholesterol, and fasting blood glucose levels. 

However, some algae can contain toxins if not properly grown and processed. The Florida Division of Disease Control and Health Protection suggests that "you might ask the manufacturer if they monitor their products for the presence of toxins, and if they culture their blue-green algae or collect it from the wild."

You should avoid all wild-sourced algae.