Spinach has similar cool-season growing conditions and requirements as lettuce, but it is more versatile in both its nutrition How Viagra became a new 'tool' for young men, Ankylosing Spondylitis Pain: Fact or Fiction, https://www.sciencedirect.com/science/article/abs/pii/S0026049518301537, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6164534/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5726210/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5315033/, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC5409680/, https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/how-potassium-can-help-control-high-blood-pressure, https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC8157348/, https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/, https://www.tandfonline.com/doi/full/10.1080/01635581.2015.990573, https://www.kidney.org/atoz/content/potassium, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6723188/, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC8229448/, https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6051000/, https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/. Saute fresh spinach with garlic, onions, and olive oil for a quick and nutritious side dish. Cynthia is board certified as a specialist in sports dietetics and has consulted for five professional sports teams, including five seasons with the New York Yankees. Cynthia Sass is a nutritionist and registered dietitian with master's degrees in both nutrition science and public health. Whats more, its considered very healthy, as its loaded with nutrients and antioxidants. Cataracts are an eye condition caused by oxidation of the lens of the eye. Free radicals are byproducts of metabolism. You can eat this versatile vegetable many ways and gain its health advantages. Some vegetables are more commonly associated with poisonousness than others, but this is not always the case. Although frozen spinach is available in the recipe, it has been blanched. The possible health benefits of consuming spinach include improving blood glucose control in people with diabetes, lowering the risk of cancer, and improving bone health. One of the antioxidants in spinach, lutein, may reduce the risk of age-related macular degeneration (AMD). Soaking them helps to get the soil and other residues off the stems. You can get antioxidants from fruits and vegetables, and spinach is no exception. Does spinach contain any vitamin E? Theres no wrong answer when it comes to using fresh or frozen spinach in smoothies. However, dont forget the scrub them well. Vitamin C also helps your body increase the amount of iron it absorbs from plant-based foods, which supports the healing process, too. A person can increase their bodys iron absorption from plant-based products by consuming them alongside foods rich in vitamin C. Spinach contains approximately 30 mg of calcium per cup. It is rich in multiple vitamins and minerals. Here are a few science-backed ways that quinoa can support your health. The strawberry spinach smoothie contains only the necessary ingredients, none of which you can find in a typical grocery store. WebIt has a high amount of protein for a plant and is also a good source of magnesium, phosphorus, and potassium. However, both are highly nutritious vegetables, and both can form part of a healthful diet. We avoid using tertiary references. Spinach also contains iron, potassium, vitamin E, and magnesium. You should aim for one or two handfuls of raw spinach per smoothie you make. It is rich in vitamins and minerals, and it contains some other bioactive compounds that may further benefit our health. This leafy green vegetable has a strong, flavorful taste, a slightly bitter aftertaste, and it can sometimes overpower milder flavors. Lutein and zeaxanthin are carotenoids in spinach that lower your chances of having long-term eye conditions. Individuals are able to exercise harder for a Our research shows that spinach stems can provide a great flavor and texture to smoothies. Pour the sauce over the drained stems and youve got yourself a delicious salad. It's a leading cause of vision loss for people aged older than 55 years. Theyre packed with vitamin A, B6, C, Calcium, Iron and Magnesium. There is a lot of debate over whether or not it is safe to eat raw spinach, but with so many health benefits to be had from this type of food, there seems to be no reason not to give it a try. Spinach also helps to protect the skin from the harmful ultraviolet radiation of the sun. Second, if you are going to be using the spinach for cooking or salad purposes, make sure to wash and dry the stems before using them. Cancer prevention. Spinach provides over 604% of the RDA for vitamin K. This essential fat-soluble vitamin plays an important role in several biological processes. Kidney stones are caused by acid and mineral salt buildup. But food can help you Curbs Appetite. Spinach is a nutritious and plant-based source of iron, a mineral that is crucial in transporting oxygen in the blood. Strengthens Your Bones and Teeth. Thestems of the spinach plant are rich in nutrients that can help you maintain a healthy weight and keep your immune system strong. However, dont forget the scrub them well. Lutein has also been shown to help preserve cognitive abilities. When it comes to smoothies, frozen vegetables provide more nutrients and flavor than fresh produce. Spinach is high in fiber and water, both of which help prevent constipation and promote a healthy digestive tract. Heart failure: Could a low sodium diet sometimes do more harm than good? They also contain lutein and zeaxanthin, which are important for eye health. They can cause oxidative stress, which triggers accelerated aging and increases your risk of cancer and diabetes (11). Known by the botanical name of Spinacia oleracea, spinach is a leafy green vegetable that originated in South-West Asia (1). Incorporate a handful of spinach into your meals as a bed for whatever else you're eating to add a few spinach leaves with each bite. WebHealth benefits Healthy Heart, Maintains Blood Pressure Levels, Improves Digestion, Improves Eyesight, Good for gastric ulcers, Healthy Bone, Prevents Anemia, Improves Metabolism, Promotes Healthy brain, Good for Skin, Good for Weight Loss, Prevents Cancer Release 3.2 (November 2015), Functional properties of spinach (Spinacia oleracea L.) phytochemicals and bioactives, Mind diet associated with reduced incidence of Alzheimers disease, Nitrate-rich vegetables increase plasma nitrate and nitrite concentrations and lower blood pressure in healthy adults, [Effects of constant intake of lutein-rich spinach on macular pigment optical density: A pilot study], Liberation of lutein from spinach: Effects of heating time, microwave-reheating and liquefaction, Effect of different cooking methods on the content of vitamins and true retention in selected vegetables. Eating a diet rich in fruits and vegetables may help reduce the severity of asthma symptoms and lessen the risk of attacks. Also, a study published in 2018 in Food Science and Biotechnology examined the effects of different cooking methods on the vitamin content in selected vegetables, including spinach. Another good reason to eat Malabar spinach is that it has a good amount of antioxidants, particularly beta carotene and lutein, those naturally occurring chemicals that help keep your cells from aging. A good rule of thumb is to start with 1-2 cups of spinach for a small smoothie or 3-4 cups for a large smoothie. Give them a try and see for yourself how delicious and nutritious they can be. Avoid bundles of spinach with leaves that have bruises or look droopy. The researchers found that the participants' blood nitrate levels increased after consuming the drinks. Studies suggest thylakoid extracts from plants like spinach may reduce your appetite. Although spinach is very low in calories, it is loaded with beneficial nutrients. Most things in nutrition are neither black nor white. About Spinach. Source; http://seasonalcookinturkey.com/spinach-stems-recipes/ These compounds may even be able to reverse existing damage (20, 21). Adequate vitamin K consumption is important for good health. WebIt has a high amount of protein for a plant and is also a good source of magnesium, phosphorus, and potassium. Raw, cooked, canned, or steamed, plain old spinach isnt always exciting. When blended into a smoothie, the stems help to thicken and add creaminess without changing the flavor. Here are six health benefits of eating more of this powerfully protective plant and simple ways to incorporate spinach into your meals and snacks. Additionally, spinach contains some interesting compounds such as kaempferol and nitrate, and these compounds may have a beneficial impact on our body. Eating vegetables at night will reduce the amount of work your body does in the morning, allowing you to digest and absorb the nutrients more easily. Full of Vitamin A, B6,C, Calcium, Iron and Magnesium it is a vegetable you really should try to eat as often as possible to get the maximum health benefits. Carrots may be your new go-to smoothie if youre tired of spinach. Finally, eating spinach at night can lead to weight gain because its high in calories and protein. Connect with her on Instagram and Facebook, or visit www.CynthiaSass.com. Eye health. Give it a try and reap those vitamins, minerals, and antioxidants that promote healthy living. Spinach stems are a great source of fiber, vitamins A and C, and iron. Eating spinach contains many nutrients such as iron, magnesium, and vitamins A and C. Aside from spinach, here are a few other vegetables that can be added to your smoothie. Baby spinach leaves, in addition to being safe to eat without trimming the stems, should be broken up if they are large enough. Ice cubes, pineapple, banana slices, diced apples, baby spinach, and almond milk are all included. What can you eat to make it better? As everybody knows, it is real Popeye food. The snack is more like a cooks treat than one for the midnight snacker. One study in eight healthy people found that spinach helped prevent oxidative damage. However, dont forget the scrub them well. Here is a summary of some recent research; Kaempferol is a flavonoid polyphenol which we can find in certain plant foods, and spinach is a particularly high source (23). Spinach also has a high oxalate content, which binds to calcium and makes it difficult for our bodies to use. When buying spinach, make sure you look for leaves that have a vivid green color and stems that don't look yellow. Receive a notification each time we publish a new article, and get exclusive guides direct to your inbox. In a study published in 2015 in the journal Alzheimer's & Dementia, researchers tracked the eating patterns and cognitive abilities of more than 900 adults aged 58 to 98 years for about five years. http://seasonalcookinturkey.com/spinach-stems-recipes/, https://ganga108.wordpress.com/2016/03/08/spinach-stems/. It has a slender, flexible stem that is sensitive to sunlight. The data also indicated that people who ate one to two servings of those vegetables daily had the same cognitive abilities as those approximately 7.5 years younger than their actual age. Basically, you can add spinach to nearly any dish. It may reduce oxidative stress, promote eye health, fight cancer, and regulate blood pressure. With its light and delicate flavor, spinach can be used in any smoothie flavor. Studies have found that people who take lutein supplements are at a lower risk for macular degeneration, which is the leading cause of vision impairment and blindness. First, always cut the stem from a fresh spinach plant before trying to do anything else with it. Spinach is a type of vegetable that can be eaten fresh or cooked. Eating spinach may benefit eye health, reduce oxidative stress, help prevent cancer, and reduce blood pressure levels. Eating this leafy green may also help prevent breast cancer (24, 25). Spinach is a nutritious leafy, green vegetable that may benefit skin, hair, and bone health. This happens because they lower levels of a hunger hormone and raise hormones that make you feel full. Cucumbers, as a fruit, are an excellent source of hydration, as well as a source of skin health and blood sugar stabilization. So, for the best results, mix up how you consume spinachsome raw, some cookedbut avoid overcooking your leafy green vegetables. Can diet help improve depression symptoms? Vitamin K helps to inhibit calcification of the arteries, a causal factor in the development of cardiovascular disease. It contains vitamins and antioxidants that protect from chronic diseases and promote brain, cardiovascular, and eye health. For a quick and easy side dish, toss spinach with a simple vinaigrette made by whisking together extra virgin olive oil, balsamic vinegar, Dijon mustard, and dried Italian herb seasoning. Enjoy spinach raw in a salad or blended into a smoothie for its folate content. The anti-inflammatory effects of spinach make it a key contender for protecting the brainspecifically in terms of aging. Spinach contains many vitamins, minerals, and compounds that may have various health benefits. However, there is no proof of these effects in human clinical trials at this time, so the jury is still out. Health.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Low or decreased MPOD is a risk factor for AMD. Here are 7 health benefits of eating cucumber. Theyre packed with vitamin A, B6, C, Calcium, Iron and Magnesium. Research suggests chlorophyll may have anticancer properties and that people who eat diets rich in green vegetables may have a lower incidence of developing cancer. Fibrous carbohydrate is a lot more filling than refined carbs, and it can help to reduce food cravings (, Fiber may potentially improve the health of our gut microbiota; the beneficial bacteria living in our digestive system. This low-calorie food is full of nutrients that are Boosts Hydration. It acts as a modifier of bone matrix proteins, improves calcium absorption, and may reduce the amount of calcium that leaves the body in urine. You can also boil them in salted water for 4-5 minutes. Spinach also has several health benefits. Spinach is a green leafy vegetable that is high in Vitamin K and calcium. Spinach also helps to protect the skin from the harmful ultraviolet radiation of the sun. 2017;27(2):333-342. doi:10.1007/s10068-017-0281-1. They also contain lutein and zeaxanthin, which are important for eye health. Siener, R. (2021). WebMD does not provide medical advice, diagnosis or treatment. Strengthens Your Bones and Teeth. Spinach is also very adaptable, and people consume it in a variety of different ways, from soups and curries to raw salad leaves. It belongs to the amaranth family and is related to beets and quinoa. One study in 27 people found that eating spinach effectively lowered blood pressure levels. Health's content is for informational and educational purposes only. Effect of different cooking methods on the content of vitamins and true retention in selected vegetables. As tasty as they are, spinach stems are also good for your health. Save my name, email, and website in this browser for the next time I comment. Spinach is a rich source of manganese and magnesium, and it contains a range of other minerals in small to moderate amounts. There are a few reasons why we should not eat spinach at night. Ozawa Y, Nagai N, Suzuki M, et al. Some people say yes while others say no. The research indicated that consuming spinach may help curb AMD risk. Because fruit, fruit juice, yogurt, spinach, and fruit flavors are mixed in, the recipe results in a light tropical fruit smoothie. One reason why spinach is seen as safe to eat raw is because it is low in toxins and has strong anti-inflammatory properties. So what is the verdict on spinach? There is no causal proof that spinachor any vegetablecan help to prevent disease. Oxalate is an antinutrient found in many plants and has been linked with some health problems. To use carotenoids, our body must first convert these compounds into retinol. Additionally, lab studies have shown that kaempferol can induce cancer cell apoptosis, otherwise known as cell destruction (25). If you are in this risk group, talk to your doctor about including spinach in your diet.. Vitamin C assists with the growth and repair of all tissues. Microwave strips of fresh spinach combined with olive oil, lemon juice, and cheddar or mozzarella cheese to make an easy spinach dish kids will love. In one study, these compounds helped slow tumor growth in a persons cervix. 1) Rich In Carotenoids (Vitamin A) Diastolic blood pressurethe bottom number on a blood pressure reading, indicating the amount of pressure in your arteries between heartbeatsremained low for five hours after consuming the spinach and rocket salad drinks. WebHealth benefits Healthy Heart, Maintains Blood Pressure Levels, Improves Digestion, Improves Eyesight, Good for gastric ulcers, Healthy Bone, Prevents Anemia, Improves Metabolism, Promotes Healthy brain, Good for Skin, Good for Weight Loss, Prevents Cancer Magnesium is found in many different foods. Theyre packed with vitamin A, B6, C, Calcium, Iron and Magnesium. Butter them up! Additionally, spinach contains some interesting compounds such as kaempferol and nitrate, and these compounds may have a beneficial impact on our body. About Spinach. One study found that women who had a higher dietary intake of lutein were 23% less likely to develop cataracts than those who had a low-lutein diet. Take this one with a pinch of salt, but research suggests that certain compounds in spinach may help to reduce the risk of cancer. Some studies show that it can help you lose. Full of Vitamin A, B6,C, Calcium, Iron and Magnesium it is a vegetable you really should try to eat as often as possible to get the maximum health benefits. In high concentrations, this substance can cause harmful effects to those with reduced kidney function. This beverage will provide you with a good and tasty beverage. What is the best smoothie to make with frozen spinach? Natural Laxatives for Constipation: Everything You Need to Know, 8 Evidence-Based Health Benefits of Quinoa. People at risk for developing calcium oxalate kidney stones should moderate their intake of oxalate-rich foods. According to the National Library of Medicine, vitamins K and A support strong bones and vitamin C helps heal wounds. A buildup of this oil can lead to acne. When making smoothies, I always save a small amount of frozen spinach in the freezer. Vitamin C is an important vitamin that has several vital functions in our body (8, 9); An easy way to meet 100% of vitamin Cs RDA would be a 200-gram portion of spinach alongside some steak. WebSpinach is a superior supplier of vitamin K, vitamin A, manganese, magnesium, folic acid, iron, vitamin C, vitamin B2, and potassium, and it includes a lot of dietary fiber, vitamin B6, vitamin E, and omega-3 fatty acids, which are essential for the maintenance, improvement, and regulation of human tissues. A bit of butter on top of spinach is not only tastier but healthier too. Spinach is one of the most concentrated sources of oxalate out of all food (28). This is why one of the primary symptoms of iron deficiency is heavy fatigue. Spinach also helps to protect the skin from the harmful ultraviolet radiation of the sun. Here are some ways to incorporate more spinach into your diet: USC News: Fruit and Veggies Rich in Potassium May Be Key to Lowering Blood Pressure., Nutrients: The Effect of Lutein on Eye and Extra-Eye Health., Archives of Ophthalmology: Associations Between Age-related Nuclear Cataract and Lutein and Zeaxanthin in the Diet and Serum in the Carotenoids in Age-Related Eye Disease Study (CAREDS), an Ancillary Study of the Women's Health Initiative., Penn State Dining Dieticians: Green Mean Vitamin Machine., Florida Academy: Vitamins for Healthy Skin: Things to Know., Worlds Healthiest Foods: Spinach, Columbia University: Benefits of Eating Fiber., Cleveland Clinic: Kidney Stones: Oxalate Controlled Diet.. Cucumbers are low in calories but high in beneficial nutrients that may lead to various health benefits. USDA database for the flavonoid content of selected foods. Nutrition and kidney stone disease. Spinach is a superstar among green leafy vegetables. And healthy fat increases the ability to absorb the eye disease-fighting antioxidant. This condition might make you feel weak, dizzy, and have trouble breathing. This means that if youre looking for nutrients in spinach, youll need to look elsewhere. The benefits of eating spinach raw include that it is high in fiber, antioxidants, and vitamin A. Cooked spinach has a lower nutrient content, but it also has health benefits such as beingAnti-inflammatory and providing cancer-fighting nutrients. When you close the bag, get out all the air. Melt some butter in a pan and add the stems, The nutrients in this leafy green vegetable include fiber, potassium, and vitamin A, making it an excellent addition to any smoothie recipe. This article explores the nutrition contained in spinach, how it can benefit the body, and a range of flavorsome ways to include it in the diet. WebHow to Prepare Spinach. You can make it without defrosting by simply adding ice to the blender. For more on leafy greens, see this guide to the potential benefits of kale. According to research, eating spinach fresh out of the packet and combining it with a smoothie is the best way to get it. The frozen spinach can be used in this recipe, but it has been blanched and given a slightly cooked flavor. Straight species Malabar spinach has yellowish stems and green leaves and is a pleasing enough plant, but it's the red-stemmed cultivar 'Rubra' that really catches the eye (whether it's growing in a pot or lounging in a salad bowl). SO GOOD FOR YOU. They also positively influence gene expressionor the "turning on" of certain genesin metabolism and inflammation. There are affiliate links included in this post, which means that I receive a small commission for any products purchased without any additional cost. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. WebSpinach, a supercold-hardy leafy green, is a popular crop that can be planted in very early spring, as well as in fall and even winter in some areas.Learn more about planting and growing nutritious spinach in your home garden. Although it is easy to find scare stories about anti-nutrients in vegetables, they are not a concern for most people. WebIt has a high amount of protein for a plant and is also a good source of magnesium, phosphorus, and potassium. (2022). 8 Health Benefits of Watermelon, According to a Nutritionist, 5 Health Benefits of Blueberries, According to a Nutritionist, How Cooking Spinach Affects Its Nutrients, 20 Stress Relieving Foods to Try if You're Feeling Anxious, The Best and Worst Choices in Every Food Group, 9 Health Benefits of Broccoli, According to a Nutritionist, Immunity-Boosting Foods That Help Fight Infections, America's Healthiest Superfoods for Women, 12 Foods and Drinks That Boost Your Immune System, USDA database for the flavonoid content of selected foods. In one study published in 2018 in Food Chemistry, researchers found that, after cooking spinach using various methods, the vegetable's lutein content gradually decreased. Aside from squash, there are a variety of vegetables available such as pumpkin, acorn, and kababocha. 2016;120(1):41-48. Frozen spinach is another option for soups, stews, and egg dishes. However, since these foods are often a rich source of nutrients andphytonutrients, it is likely that they can help to boost various measures of our health. Iron is also important for maintaining healthy pregnancies, supporting the immune system, and aiding digestive processes. Everyone knows that veggies are healthy, but some stand out from the rest. So, it's important to consume spinach raw for maximum lutein intake. Here are 17 recipes to help you make the most of it. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair. Microwave strips of fresh spinach combined with olive oil, lemon juice, and cheddar or mozzarella cheese to make an easy spinach dish kids will love. As everybody knows, it is real Popeye food. SO GOOD FOR YOU. Spinach contains high amounts of nitrates, which have been shown to help moderate blood pressure levels and decrease your risk of heart disease (28, 29). You can also saut spinach or steam it without worrying about losing too many of its nutrients. 2016;7(8):3337-3353. doi:10.1039/c6fo00051g, Morris MC, Tangney CC, Wang Y, Sacks FM, Bennett DA, Aggarwal NT. Antioxidants, such as vitamin C, vitamin E, and beta carotene, may all assist lung function, and spinach contains all three. Healthline Media does not provide medical advice, diagnosis, or treatment. This smoothie contains magnesium, which is essential for bone health. You also get vitamin B6 from spinach, which is important for your baby's brain to develop in your womb and after they're born. Spinach is low in carbs but high in insoluble fiber. Spinach is rich in dietary folate, and it contains 49% of the RDA per 100 grams. Another good reason to eat Malabar spinach is that it has a good amount of antioxidants, particularly beta carotene and lutein, those naturally occurring chemicals that help keep your cells from aging. Microwave strips of fresh spinach combined with olive oil, lemon juice, and cheddar or mozzarella cheese to make an easy spinach dish kids will love. Learn about the top 10 vegetables for protein, Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. You can add it to smoothies, enjoy it in a chilled salad, steam and saut it as a side dish, add it to a stir fry, and even blend it into baked goods, like brownies. Most of the health benefits that spinach can confer relate to the nutrients it provides. When it comes to nutrient-density, this leafy green vegetable is difficult to beat. Most of the health benefits that spinach can confer relate to the nutrients it provides. Though not the most exciting of foods, the health benefits of eating spinach are abundant: Spinach is rich in several minerals that your body needs, including potassium. Second, spinach is a good source of oxalates, which can cause skin irritation or skin disease. Chung RWS, Leanderson P, Gustafsson N, Jonasson L. Liberation of lutein from spinach: Effects of heating time, microwave-reheating and liquefaction. Discover 15 foods that help lower blood pressure. Boosts the immune system and may help to protect against illnesses and infections. This article compares spinach and kale to, Packed with nutrients but low in calories, leafy greens are crucial to a wholesome diet. [Effects of constant intake of lutein-rich spinach on macular pigment optical density: A pilot study]. WebSpinach is a superior supplier of vitamin K, vitamin A, manganese, magnesium, folic acid, iron, vitamin C, vitamin B2, and potassium, and it includes a lot of dietary fiber, vitamin B6, vitamin E, and omega-3 fatty acids, which are essential for the maintenance, improvement, and regulation of human tissues.
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