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. .
Spinach: Health Benefits, Nutrients per Serving, Preparation
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. .
22 High-Fiber Foods You Should Eat
It leaves your stomach undigested and ends up in your colon, where it feeds friendly gut bacteria, leading to various health benefits (1).Certain types of fiber may also promote weight loss, lower blood sugar levels, and fight constipation (2).Unfortunately, an estimated 95% of American adults and children don’t meet the recommended daily fiber intake.In America, the average daily fiber intake is estimated to be 16.2 grams ( 4 ).Fiber is a blanket term that applies to any type of carbohydrate that your body can’t digest.Dietary fiber can offer the following benefits when you consume it: Reducing cholesterol.Fiber’s presence in the digestive tract can help reduce the body’s cholesterol absorption.Fiber’s presence in the digestive tract can help reduce the body’s cholesterol absorption.High fiber foods like fruits and vegetables tend to be lower in calories.Also, fiber’s presence can slow digestion in the stomach to help you feel fuller for longer (6).High fiber foods like fruits and vegetables tend to be lower in calories.Also, fiber’s presence can slow digestion in the stomach to help you feel fuller for longer (6).Those who struggle with constipation or a generally sluggish digestive tract may wish to add fiber to their diet.Those who struggle with constipation or a generally sluggish digestive tract may wish to add fiber to their diet.It can take your body longer to break down high fiber foods.There are many reasons for this, including that some types of fiber, such as the pectin in apples, may have antioxidant-like properties (8).Fiber offers many health benefits, but it’s important to incorporate fiber-containing foods gradually over the course of a few days to avoid adverse effects, such as bloating and gas.Drinking plenty of water while you up your fiber intake may also help keep these symptoms at bay.Interestingly, they’re also among the most nutrient-dense fruits you can eat, boasting loads of vitamin C, manganese, and various powerful antioxidants.A green or unripe banana also contains a significant amount of resistant starch, a type of indigestible carbohydrate that functions like fiber.Beets are also loaded with inorganic nitrates, which are nutrients shown to have various benefits related to blood pressure regulation and exercise performance ( 18 ).This lentil soup is spiced up with cumin, coriander, turmeric, and cinnamon.Chickpeas form the base of hummus, one of the easiest spreads to make yourself.When properly prepared, they’re among the world’s cheapest sources of quality nutrition.Other high fiber legumes include: Cooked black beans: 8.7 grams.It’s loaded with many nutrients, including protein, magnesium, iron, zinc, potassium, and antioxidants, to name a few.They contain a powerful soluble fiber called beta glucan, which has major beneficial effects on blood sugar and cholesterol levels ( 35 ).Overnight oats have become a staple for easy breakfast ideas.They’re very high in many nutrients, including healthy fats, vitamin E, manganese, and magnesium.Sweet potatoes can be a tasty bread substitute or base for nachos.Just make sure to choose dark chocolate that has a cocoa content of 70–95% or higher and avoid products that are loaded with added sugar. .
It can lower your risk for heart disease, stroke, and diabetes, improve the health of your skin, and help you lose weight.Fiber, also known as roughage, is the part of plant-based foods (grains, fruits, vegetables, nuts, and beans) that the body can’t break down.It is the bulky fiber that helps to prevent constipation, and is found in whole grains, wheat cereals, and vegetables such as carrots, celery, and tomatoes.Soluble fiber dissolves in water and helps control blood sugar levels and reduce cholesterol.The latest figures show that nine out of ten Americans are not eating enough fiber—and people in other parts of the world are also falling well short.Yes, fiber offers a healthy and effective way to stay regular, but that’s not the only reason why we should be including more in our diets.Many different studies have highlighted how eating a diet high in fiber can boost your immune system and overall health, and improve how you look and feel.Dietary fiber normalizes bowel movements by bulking up stools and making them easier to pass.Eating plenty of fiber can also reduce your risk for diverticulitis (inflammation of the intestine), hemorrhoids, gallstones, kidney stones, and provide some relief for irritable bowel syndrome (IBS).Some studies have also indicated that a high-fiber diet may help to lower gastric acid and reduce your risk for gastroesophageal reflux disorder (GERD) and ulcers.There is some research that suggests eating a high-fiber diet can help prevent colorectal cancer, although the evidence is not yet conclusive.Diets rich in high-fiber foods are also linked to a lower risk for other common digestive system cancers, including stomach, mouth, and pharynx.Eating fiber, especially psyllium husk (a type of plant seed), can flush toxins out of your body, improving the health and appearance of your skin.Fiber can also help to lower blood pressure, reduce inflammation, improve levels of HDL (good) cholesterol, and shed excess weight around the abdomen.By regulating your blood sugar levels, it can help maintain your body’s fat-burning capacity and avoid insulin spikes that leave you feeling drained and craving unhealthy foods.Minimum recommended daily intake (in grams) Age Male Female 9-13 31 26 14-18 38 26 19-30 38 25 31-50 38 25 51-70 30 21 Over 70 30 21 Source: Food and Nutrition Information Center, USDA.Depending on your age and gender, nutrition experts recommend you eat at least 21 to 38 grams of fiber per day for optimal health.Refined or processed foods are lower in fiber content, so try to make whole grains an integral part of your diet.Flaxseeds are small brown seeds that are high in fiber and omega-3 fatty acids, which can lower your total blood cholesterol.You can grind the seeds in a coffee grinder or food processor and add to yogurt, applesauce, or breakfast cereals.Berries are high in fiber, so try adding fresh blueberries, raspberries, strawberries, or blackberries to your morning cereal or yoghurt.For example, mix chopped frozen broccoli into prepared spaghetti sauce or toss fresh baby carrots into stews.Fresh and dried fruit, raw vegetables, and whole-grain crackers are all good ways to add fiber at snack time.Suddenly adding a large amount of fiber to your diet can sometimes cause side effects such as abdominal cramps, intestinal gas, bloating, or diarrhea.Many fast food meals are packed with calories, sodium, and unhealthy fat with little or no dietary fiber.Even a seemingly healthy salad from a fast food restaurant is often light on fiber—simple lettuce greens provide only about 0.5 grams of fiber per cup.Combining a baked potato and a side of chili, available at some burger chains, can make a tasty, high-fiber meal.Fiber supplements come in a variety of forms, including powders you dissolve in water or add to food, chewable tablets, and wafers.If you decide to take a fiber supplement, start with small amounts and gradually build up to avoid any abdominal bloating and gas, and drink plenty of fluids. .
Is Spinach High in Fiber?
When many people think of spinach, they immediately visualize the canned, mushy, sometimes unpleasantly flavored vegetable that Popeye slurped down.Fiber has been shown to be an important part of a healthy diet, reports the Harvard School of Public Health.Diverticular disease, or inflammation of the intestine, is one of the most common age-related disorders in the United States, occurring in one-third of all those over age 45.In a long-term study among male health professionals, eating fiber reduced the risk of diverticular disease by 40 percent.Spinach offers a plethora of nutritional benefits, including a good amount of fiber.If you like sauteed spinach, saute it in olive oil and season it lightly with salt, pepper and garlic for a delicious side dish. .
Is Eating Spinach Every Day Good for You? Benefits & Side Effects
Rich with a multitude of essential vitamins, minerals, and nutrients, spinach is a well-known low-calorie ingredient used in many different types of diets. .
33 Vegetables High in Fiber
Vegetables are arguably the healthiest of all the food groups and are a great source of fiber. .
Spinach: Nutrition, health benefits, and diet
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.Consuming large amounts of oxalate in the diet can increase a person’s risk of developing kidney stones.Additionally, if someone is taking blood-thinners, such as warfarin, it is important that they do not suddenly begin to change the amount of food they eat containing vitamin K, such as spinach. .
10 Iron-Packed Foods for Combatting Anemia and Low Energy
“Most well known is that it's a key component of red blood cells and helps transport oxygen from your lungs to the rest of the body,” says Anzlovar.Iron deficiency, a condition called anemia, makes it difficult for your red blood cells to deliver oxygen, according to the Mayo Clinic.Symptoms of anemia may include fatigue, chest pain or shortness of breath, cold hands and feet, dizziness and headache, poor appetite, and unusual cravings for substances like ice, dirt, or starch.You’ll need to aim for nearly twice as much iron per day (about 1.8 times as much, per the NIH) if you don’t eat meat.The good news is that a lot of common foods contain iron — from oysters and pumpkin seeds to fortified cereals and red meat. .