Spinach (Spinacia oleracea) is a leafy green vegetable that originated in Persia.Also known as folate or vitamin B9, this compound is vital for pregnant women and essential for normal cellular function and tissue growth.Also known as folate or vitamin B9, this compound is vital for pregnant women and essential for normal cellular function and tissue growth.This mineral is essential for bone health and a crucial signaling molecule for your nervous system, heart, and muscles.SUMMARY Spinach boasts many plant compounds that can improve health, such as lutein, kaempferol, nitrates, quercetin, and zeaxanthin.They can cause oxidative stress, which triggers accelerated aging and increases your risk of cancer and diabetes ( 11 ).However, spinach contains antioxidants, which fight oxidative stress and help reduce the damage it causes.One study in eight healthy people found that spinach helped prevent oxidative damage.Eye health Spinach is rich in zeaxanthin and lutein, which are the carotenoids responsible for color in some vegetables.Additionally, several studies indicate that zeaxanthin and lutein work to prevent macular degeneration and cataracts, which are major causes of blindness ( 16 , 17 , 18 , 19 ).Several human studies link spinach consumption to a reduced risk of prostate cancer.Likewise, one animal study notes that spinach might suppress cancer formation ( 26 ).Additionally, spinach packs high amounts of antioxidants, which may also fight cancer ( 27 ).One study in 27 people found that eating spinach effectively lowered blood pressure levels.Several other studies observed similar effects, indicating that spinach boosts heart health ( 7 , 30 , 31 ).It may reduce oxidative stress, promote eye health, fight cancer, and regulate blood pressure.People who are taking blood thinners, such as warfarin, should consult with their healthcare practitioner before eating large amounts of spinach ( 34 ).This leafy green is also very high in vitamin K1, which can be a problem for people on blood thinners. .
6 Health Benefits of Spinach, According to a Nutritionist
A three cup portion provides over 300% of the daily need for bone-supporting vitamin K. Spinach also provides over 160% of the daily goal for vitamin A, and about 40% for vitamin C, which both support immune function and promote healthy skin.Spinach also contains 45% of the daily need of folate, a B vitamin that helps form red blood cells and DNA.The anti-inflammatory effects of spinach make it a key contender for protecting the brain, particularly with aging.The spinach drink, in addition to those made from beetroot juice and rocket salad (another leafy green), also lowered blood pressure.Spinach protects eye health.One of the antioxidants in spinach, called lutein, has been shown to reduce the risk of age-related macular degeneration (AMD), an eye disease that can blur the sharp, central vision required for activities like reading and driving.Older research found that cooking also impacts the folate content of spinach; boiling slashed this B vitamin level by nearly half.Steaming, however, resulted in no significant loss of folate, even after four and a half minutes.A recent study looked at the effect of different cooking methods on the vitamin content in selected vegetables, included spinach.Cooking also diminished the vitamin E levels in spinach, but increased the vitamin A content.Simple ways to eat more spinach.I recommend eating one cup (about the size of a tennis ball) of some type of leafy green every day.
Pictures: Health Benefits of Spinach
Nutrition Reviews: "The role of inorganic nitrate and nitrite in cardiovascular disease risk factors: a systematic review and meta-analysis of human evidence.".Journal of Diabetes & Metabolic Disorders: "Effects of thylakoid intake on appetite and weight loss: a systematic review.".Mayo Clinic: "Osteoporosis," "Iron deficiency anemia.".FDA: "Interactive Nutrition Facts Label - Vitamins and Minerals Chart.".Centers for Disease Control and Prevention: "General Information About NTDs, Folic Acid, and Folate.".National Center for Complementary and Integrative Health: "Antioxidants: In Depth.". .
Top 5 health benefits of spinach
Spinach belongs to the chenopodiaceae family (also known as goosefoot), which includes beetroot, chard and quinoa .It shares a similar taste profile with these vegetables – the bitterness of beet greens and the slightly salty flavour of chard.The dark green colour of spinach leaves indicates they contain high levels of chlorophyll and health-promoting carotenoids including beta carotene, lutein and zeaxanthin.As well as being anti-inflammatory and anti-cancerous, these phytonutrients are especially important for healthy eye sight, helping to prevent macular degeneration and cataracts.Spinach has long been regarded as a plant which can restore energy, increase vitality and improve the quality of the blood.This mineral plays a central role in the function of red blood cells which help transport oxygen around the body, supports energy production and DNA synthesis.However, high levels of a compound called oxalic acid, naturally found in spinach, appears to inhibit the absorption of minerals like iron; that said, lightly cooking or wilting appears to minimise these effects.A reduction in blood pressure helps reduce the risk of heart disease and stroke.Animal studies suggest including spinach in the diet may protect against colon cancer.Spinach contains a high amount of oxalate, for this reason people with a history of oxalate-containing kidney stones should minimise their consumption.All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. .
Spinach: Health Benefits, Nutrients per Serving, Preparation
This leafy green vegetable grows all year round and is packed with vitamins and minerals.Spinach is an excellent source of lutein, an antioxidant known to protect against age-related eye diseases such as macular degeneration and cataracts.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.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.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.Eating just one cup of spinach fulfills the recommended daily amount of Vitamin K your body needs. .
Spinach: Nutrition, health benefits, and diet
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, as well as supplying minerals and vitamins that can provide a range of different.Dark, leafy greens like spinach are important for skin, hair, and bone health.They also provide protein, iron, vitamins, and minerals.However, it is less easily absorbed than calcium obtained from dairy sources.A lack of iron in the diet can affect how efficiently the body uses energy.Due to its high potassium content, spinach is recommended for people with high blood pressure.Adequate vitamin K consumption is important for good health, as 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.Spinach is high in fiber and water, both of which help to prevent constipation and promote a healthy digestive tract.Spinach and other leafy greens high in vitamin C are crucial for the building and maintenance of collagen, which provides structure to skin and hair. .
Is Eating Spinach Every Day Good for You? Health Benefits
Oxalic acid present in spinach binds with zinc, magnesium, and calcium because of which the body does not absorb enough nutrients, which may lead to a mineral deficiency.High amounts of purines and oxalates can trigger conditions such as kidney stones and gout (a type of arthritis).A high purine content of spinach may also aggravate gout or gouty arthritis and lead to joint pain, swelling, and inflammation.Spinach is very high in vitamin K, and this nutrient may react with the anticoagulant drug and significantly affect its action and effect on other coagulating factors present in the blood. .
Kale vs. Spinach: Which Is Heart-Healthier? – Cleveland Clinic
Advertising Policy Cleveland Clinic is a non-profit academic medical center.From nutrients to health benefits, she helps unfold everything you need to know about this powerful duo and tips for working these leafy greens into your diet.Kale and spinach are both super veggies loaded with nutrients, but which leafy green should rule when it comes to heart health?The truth is that both spinach and kale are heart-healthy and are great choices.Spinach is not only great for your heart, but it helps boosts eye health, helps reduce blood pressure levels and it helps prevent cancer.What’s the best way to prepare kale and spinach?“All leafy greens are packed with vitamins, minerals and other nutrients, so don’t limit yourself to spinach and kale,” says Patton. .
5 Wonderful Benefits Of Spinach You Never Knew
Eating this leafy green veggie may benefit eye health, reduce oxidative stress and reduce blood pressure levels among other health functions.Whether you like it or not, spinach is surely one veggie that you must include in your daily diet.Spinach contains beta carotene , zeaxanthin, lutein and chlorophyll - all of which are responsible for improving your eyesight and boosting your immune system.(Also read: Vitamins for Good Eyesight.Spinach repels bacteria and other harmful viruses from our body (Also Read: 5 Foods And Herbs That Can Increase Hair Volume.Spinach is also a great source of folate, a nutrient that helps your body turn food into usable energy.Spinach helps the body convert energy into a usable form ; I mage Credit : iStock (Also Read: 6 Foods You Must Eat To Boost Your Energy Levels.Spice things up on a weekend get together with freshly baked tortillas and this amazing variation of spinach in a dip.The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same. .