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It is rich in vitamins and minerals, and it contains some other bioactive compounds that may further benefit our health. A bit of butter on top of spinach is not only tastier but healthier too. Spinach also contains vitamin K, fiber, phosphorus, and thiamine. 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). Similar to the vitamin A issue, plant sources of vitamin K have poor absorption rates in humans. In contrast to bio-available vitamin A (retinol) found in oily fish, eggs, and organ meats, carotenoids are not in a form the body can readily use (4). Baby spinach leaves, in addition to being safe to eat without trimming the stems, should be broken up if they are large enough. Potassium-rich foods such as strawberries and bananas can help you meet your daily dose. [Effects of constant intake of lutein-rich spinach on macular pigment optical density: A pilot study]. WebIt has a high amount of protein for a plant and is also a good source of magnesium, phosphorus, and potassium. We link primary sources including studies, scientific references, and statistics within each article and also list them in the resources section at the bottom of our articles. Vitamins A, B6, C, calcium, iron, and magnesium are all present in them. Around 60% of kidney stones are found to contain oxalate (29, 30). When making smoothies, I always save a small amount of frozen spinach in the freezer. Here are a few science-backed ways that quinoa can support your health. 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. A three-cup portion provides over 300% of the average daily value for vitamin K. The leafy green vegetable also provides over 160% and 40% of the average daily values for vitamin A and vitamin C, respectively. Spinach is a superstar among green leafy vegetables. Ozawa Y, Nagai N, Suzuki M, et al. Spinach also has several health benefits. When it comes to smoothies, frozen vegetables provide more nutrients and flavor than fresh produce. Spinach is rich in iron, vitamin C and E, potassium, and magnesium. Cucumbers, as a fruit, are an excellent source of hydration, as well as a source of skin health and blood sugar stabilization. You can also saut spinach or steam it without worrying about losing too many of its nutrients. Vitamins: Spinach is rich in vitamin B and other important vitamins such as A, E, K, and C that helps to improve the skin texture and treat numerous skin-related disorders. Spinach is rich in zeaxanthin and lutein, which are the carotenoids responsible for color in some vegetables. You also get tons of vitamin A from spinach, which supports good vision. Osteoporosis and cognitive decline are among the diseases that phosphorus can prevent. Spinach is a popular leafy green vegetable that can be used in a variety of ways. If you do choose to eat the stems, it is best to cook them first. Add a touch of water and cover to steam until cooked. This happens because they lower levels of a hunger hormone and raise hormones that make you feel full. Several human studies link spinach consumption to a reduced risk of prostate cancer. Fold spinach, red bell peppers, and hummus together in a whole wheat flatbread for a healthy, filling snack. It can be eaten as part of a healthy diet, but its important to be aware of how much spinach you can eat per day. Here are 14 of the healthiest vegetables around. As everybody knows, it is real Popeye food. Your daily values may be higher or lower depending on your calorie needs. So next time youre prepping spinach for a smoothie, dont toss the stems! So next time youre prepping spinach for a smoothie, dont toss the stems! 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. This article compares spinach and kale to, Packed with nutrients but low in calories, leafy greens are crucial to a wholesome diet. And you can easily add spinach to your meals to maximize those perks. Vitamin niocin is thought to be responsible for the prevention of heart disease, brain damage, and arthritis. 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/. WebMD does not provide medical advice, diagnosis or treatment. Spinach is rich in oxalate, a naturally occurring substance found in almost all plants. Adequate vitamin K consumption is important for good health. However, further research is necessary on this topic (, Phytonutrients in spinach have demonstrated they can reduce oxidative damage. They also contain lutein and zeaxanthin, which are important for eye health. Magnesium also plays a part in numerous biochemical reactions in the body. This beverage will provide you with a good and tasty beverage. If youre like most people, you probably throw away spinach stems without a second thought. Comparing kale and spinach: What are the health benefits? 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. Of all the leafy green vegetables, spinach is one of the most versatile. Strengthens Your Bones and Teeth. 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 belongs to the amaranth family and is related to beets and quinoa. People who are prone to kidney stones may want to avoid spinach. Make certain that you save your favorite recipes whenever possible by joining us today. Cooked spinach is considered to be healthier than raw spinach. Just like the leaves, they are a good source of vitamins and minerals. However, both are highly nutritious vegetables, and both can form part of a healthful diet. Spinach is rich in zeaxanthin and lutein, which are the carotenoids responsible for color in some vegetables. One serving contains approximately 3 1/3 cups of raw or 1/2 cup of cooked vegetables. Theyre packed with vitamin A, B6, C, Calcium, Iron and Magnesium. WebMD does not provide medical advice, diagnosis or treatment. Spinach is a superstar among green leafy vegetables. Spinach is a vegetable that's nearly all water. U.S. Department of Agriculture. So next time youre prepping spinach for a smoothie, dont toss the stems! They also decreased the size of the tumor (22, 23). A further advantage of spinach is that it has high fiber levels. Nutrition and kidney stone disease. Spinach also has several health benefits. This system keeps you safe from viruses and bacteria that cause disease. Raw spinach has roughly the same amount of nutrients as fresh spinach. Theres no wrong answer when it comes to using fresh or frozen spinach in smoothies. As tasty as they are, spinach stems are also good for your health. Second, spinach is a good source of oxalates, which can cause skin irritation or skin disease. Studies suggest thylakoid extracts from plants like spinach may reduce your appetite. Some vegetables are more commonly associated with poisonousness than others, but this is not always the case. About Spinach. 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. However, realistic servings of spinach are not a problem for the majority of people, and many different foods also contain oxalic acid. However, certain individuals may need to eat this vegetable in moderation. However, it is worth noting that carotenoids are not precisely the same as vitamin A. Spinach is a superstar among green leafy vegetables. As such, it could interfere with blood-thinning medication. 2005-2023 Healthline Media a Red Ventures Company. However, spinach contains antioxidants, which fight oxidative stress and help reduce the damage it causes. Vitamin C: Fact sheet for health professionals. You can then add the spinach leaves to a blender along with the other ingredients for your smoothie. The researchers found microwaving vegetables was the best way to preserve vitamin K. Blanching, or adding vegetables to boiling water to remove their skins, significantly reduced the vitamin C content. Different cooking methods can change the nutritional content of spinach. For individuals trying to limit food sources of oxalate, spinach is not a good fit. However, two of these compoundszeaxanthin and luteinare associated with specific health benefits for our eyes. Learn more about foods that promote regular digestive function. Search keyword is too short. Despite the fact that spinach casts a spell over the smoothie, the color is ultra mild and will not alter its taste or texture. 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. The answer to this question depends on how large your smoothie is and how much other ingredients you are adding. Individuals are able to exercise harder for a Spinach is low in carbs but high in insoluble fiber. Release 3.2 (November 2015). Give them a try and see for yourself how delicious and nutritious they can be. 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. She is a competitive cook, foodie, party aficionado, food photographer, writer, and most of all, just a person who loves and cherishes her family. Nippon Ganka Gakkai Zasshi. Spinach is a rich source of minerals, and it is particularly high in vitamin K1 and carotenoid vitamin A precursors. Chop the stems to any length you prefer. When buying spinach, make sure you look for leaves that have a vivid green color and stems that don't look yellow. In other words, over 60% of the carbs in spinach are from fiber. Butter them up! Iron: Fact sheet for health professionals. Spinach is high in vitamin K1, which serves several functions in your body but is best known for its role in blood clotting. Search more ingredients for nutritional information: 2005 - 2023 WebMD LLC. WebThe ergogenic benefits of a red spinach supplement stem from its nutrient density and high nitrate levels. This vegetable has been shown to benefit health in several ways. Our research shows that spinach stems can provide a great flavor and texture to smoothies. WebThe ergogenic benefits of a red spinach supplement stem from its nutrient density and high nitrate levels. Additionally, spinach packs high amounts of antioxidants, which may also fight cancer (27). As a result of better performance levels, red spinach can also improve muscle growth. Whats more, its considered very healthy, as its loaded with nutrients and antioxidants. 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. Look no further than the stem and leaves! When it comes to vegetables, there are a lot of things you can enjoy, but knowing all the different ones can be difficult. Spinach contains two components, MGDG and SQDG, which may slow down cancer growth. Effect of different cooking methods on the content of vitamins and true retention in selected vegetables. Cynthia Sass is a nutritionist and registered dietitian with master's degrees in both nutrition science and public health. Hemoglobin is needed to transport oxygen from your lungs to the rest of your body. Iron is also important for maintaining healthy pregnancies, supporting the immune system, and aiding digestive processes. Spinach and other leafy greens high in vitamin C are crucial for building and maintaining collagen, which provides structure to skin and hair. 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. When stored in a dry plastic bag, spinach can be kept in the refrigerator for two to three days. WebIt has a high amount of protein for a plant and is also a good source of magnesium, phosphorus, and potassium. In one study, these compounds helped slow tumor growth in a persons cervix. Spinach also has several health benefits. Slow down digestion and reduce spikes in blood sugar levels following a carbohydrate-containing meal (, A range of research suggests that, after protein, fiber is the next most important nutrient for satiety. But food can help you Curbs Appetite. Spinach is an excellent source of lutein, an antioxidant known to protect against age-related eye diseases such as macular degeneration and cataracts. Spinach is an excellent source of many vitamins and minerals, including (3): Spinach also contains several other vitamins and minerals, including potassium, magnesium, and vitamins B6, B9, and E. Spinach is an extremely nutrient-rich vegetable. Additionally, some carotenoid compounds have further interesting effects rather than just vitamin A activity. 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. Broccoli roots, spinach stems, beets leaves, and turnip leaves are all nutritious foods, and they can be consumed in moderation. Here are six health benefits of eating more of this powerfully protective plant and simple ways to incorporate spinach into your meals and snacks. Individuals are able to exercise harder for a Spinach is also very adaptable, and people consume it in a variety of different ways, from soups and curries to raw salad leaves. Because of its delicate cell wall, spinach can be destroyed by cooking at high temperatures. The best thing to do is to leave the spinach out of the oven. What can you eat to make it better? Quinoa is packed with nutrients, and it's also gluten free. 2016;146(5):986-993. doi:10.3945/jn.116.229807. ", Mayo Clinic: "Osteoporosis," "Iron deficiency anemia. But food can help you Curbs Appetite. You should try to eat one cup (about the size of a tennis ball) of some type of leafy green vegetable, like spinach, every day. Although this study was quite small, its findings are backed up by other animal and human research (12, 13, 14). Zucchini, in addition to containing antioxidants, vitamin C, fiber, riboflavin, and a variety of minerals, is also high in vitamin B6. You can chop the stems into 2-2.5 cm pieces and saut them with a little chili. This should help it stay fresh for up to 5 days. As shown in the table, spinach is a very low-energy food and contains a minimal amount of calories. Does blending destroy nutrients? This article explains everything you need to know about spinach and its health benefits. ", National Center for Complementary and Integrative Health: "Antioxidants: In Depth. It is critical to thoroughly scrub them before eating them so that any residue does not accumulate. However, both are highly nutritious vegetables, and both can form part of a healthful diet. 7 Incredible Health Benefits of Spinach Juice 1. When blended into a smoothie, the stems help to thicken and add creaminess without changing the flavor. Adding flavorful fruits to a spinach smoothie will help it taste more like a spinach smoothie than a spinach smoothie. Most notably, vitamin K is associated with cardiovascular and skeletal system benefits (6); There are two types of vitamin K; vitamin K1 (phylloquinone) and vitamin K2 (menaquinone). Yes, spinach stems are edible. 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. 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). Spinach is a great leafy green which can be eaten raw or cooked. If you have trouble deciding if a particular part of spinach is edible, taste it before eating it. 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. That said, since spinach is a significant source of vitamin K, even a worst-case scenario of only being able to absorb 10% would still account for more than 60% of the recommended daily allowance for vitamin K per 100 grams. Researchers believe that it takes around 12 parts of carotenoids to have an equivalent effect to 1 part of retinol (5). However, both are highly nutritious vegetables, and both can form part of a healthful diet. The nutrients in this leafy green vegetable include fiber, potassium, and vitamin A, making it an excellent addition to any smoothie recipe. Individuals are able to exercise harder for a That's why your doctor might tell you to take a supplement with folic acid (the man-made version of folate) if you're pregnant. Raw, cooked, canned, or steamed, plain old spinach isnt always exciting. Scientists have found a link between low intakes of vitamin K and a higher risk of bone fracture. For this reason, carotenoids are often called vitamin A precursors. Additionally, those compounds trigger the release of satiety hormones that make you feel full and satisfied after eating spinach. Receive notification each time we publish a new article, and get exclusive guides direct to your inbox. Aside from squash, there are a variety of vegetables available such as pumpkin, acorn, and kababocha. Free radicals are byproducts of metabolism. WebThe ergogenic benefits of a red spinach supplement stem from its nutrient density and high nitrate levels. We will look at this in greater detail later. You can learn more about how we ensure our content is accurate and current by reading our. However, dont forget the scrub them well. Because spinach stems do not contain any toxins, they are not poisonous. Health benefits of spinach Oxidative stress. 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 Some parts of spinach that are eaten include leaves, stems, and flowers. Magnesium is found in many different foods. Although spinach is very low in calories, it is loaded with beneficial nutrients. Studies of older adults have shown that those with higher lutein levels exhibited better verbal fluency, memory, reasoning ability, and processing speed than those with low amounts of the nutrient., Vitamin K is essential to bone health and growth, and spinach is packed with it. Some of the health risks associated with eating spinach include serious stomach problems, IQ damage, and an increased risk for cancer. Known by the botanical name of Spinacia oleracea, spinach is a leafy green vegetable that originated in South-West Asia (1). Spinach is one of the most nutritious vegetables in the world. This leafy green vegetable grows all year round and is packed with vitamins and minerals. 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. Osteoporosis -- a condition that makes your bones weak and break easily -- happens when the amount of new bone isn't replacing enough of the bone that's broken down. Chung RWS, Leanderson P, Gustafsson N, Jonasson L. Liberation of lutein from spinach: Effects of heating time, microwave-reheating and liquefaction. 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. WebHow to Prepare Spinach. So, it's important to consume spinach raw for maximum lutein intake. Protein, creaminess, and probiotics are also present in other foods such as Greek yogurt and almond milk. This vitamin prevents neural tube birth defects like spina bifida in babies. 5. Helps to maintain healthy cartilage, bones, skin, and teeth. It contains vitamins and antioxidants that protect from chronic diseases and promote brain, cardiovascular, and eye health. After 15 to 30 seconds, increase the speed to a high setting. First, always cut the stem from a fresh spinach plant before trying to do anything else with it. It contains four times the nutrients of fresh spinach, including fiber, folate, iron, and calcium. Melt some butter in a pan and add the stems, Additionally, spinach contains some interesting compounds such as kaempferol and nitrate, and these compounds may have a beneficial impact on our body. Blend spinach into anything from a fruit smoothie to pancakes to hummus, and add it to soups, veggie chili, and tacos. However, it may cause adverse effects in some individuals. 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. Vitamin C assists with the growth and repair of all tissues. Can poor sleep impact your weight loss goals? Learn more about natural laxatives. Avoid bundles of spinach with leaves that have bruises or look droopy. Spinach has a host of benefits. Raw spinach is high in vitamins, has very few calories, and tastes the same as it was when it was raw. Our favorite berry smoothie recipe is a green smoothie with berries that are both delicious and healthy.

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