Spinach is high in fiber and water, both of which help to prevent constipation and promote a healthy digestive tract.It also contains carotene, amino acids including polyphenol (an antioxidant), and minerals such as potassium, iron and magnesium.It's no surprise that boiling ends up on the bottom of the vegetable nutritional preparation pile, because studies have shown for years the process leaches nutrients into the water. .
5 Evidence-Based Benefits of Spinach Juice
Antioxidants neutralize unstable molecules called free radicals, thus protecting you against oxidative stress and chronic disease ( 1 ).According to a small, 16-day study in 8 people, drinking 8 ounces (240 mL) of spinach daily prevented oxidative damage to DNA ( 3 ).summary Spinach juice is high in antioxidants, which can help prevent oxidative damage and safeguard against chronic illnesses.May improve eye health Spinach juice is loaded with lutein and zeaxanthin, two antioxidants necessary for maintaining healthy vision ( 6 ).Some research suggests that these compounds help protect against age-related macular degeneration, a common condition that can cause progressive vision loss ( 7 ).Another mouse study showed that monogalactosyl diacylglycerol (MGDG), a spinach compound, enhanced the effects of radiation therapy to kill pancreatic cancer cells ( 14 ).Furthermore, human studies indicate that eating more leafy greens lowers your risk of lung, prostate, breast, and colorectal cancer ( 15 , 16 , 17 , 18 , 19 ).A 7-day study in 27 people found that eating spinach soup daily decreased blood pressure and arterial stiffness, compared with a control group ( 21 ).In another small study, 30 people who ate nitrate-rich spinach experienced lower systolic blood pressure (the upper number of a reading) and improved nitric oxide status ( 22 ).One cup (240 mL) of spinach juice also packs over 14% of the DV for potassium — a mineral involved in regulating blood pressure by controlling the amount of sodium excreted through your urine ( 10 , 23 , 24 , 25 ).May promote healthy hair and skin Spinach juice is a great source of vitamin A, with nearly 63% of the DV in 1 cup (240 mL) ( 10 ). .
15 Best Benefits and Uses Of Water Spinach For Skin, Hair and Health
But it is indeed a fact that water spinach is ranked high among the world’s healthiest foods and there are plenty of reasons for it being so.Also known as ‘kangkong’ or ‘swamp cabbage’, water spinach is one of the popular green leafy vegetables.Though all the parts of the young plant are edible, the tender shoot tips and the younger leaves are mostly preferred.Just like other dark green leafy veggies, water spinach is a powerhouse of nutrients that benefit your body as well as your skin and brain.Here we give you the benefits of water spinach categorized under health, skin, and hair for your convenience.The leaves of water spinach are extremely nutritious, containing abundant quantities of vitamins and minerals.A research conducted on rats has proved that consumption of water spinach has resulted in the reduction in cholesterol levels as well as Triglycoside.A research has proved that the extract of this plant can provide protection against chemical induced liver damage due to its modulation of detoxification enzymes; antioxidant and free radical scavenger properties.Iron is an important mineral that is needed by the body, particularly by the red blood cells for the formation of haemoglobin.Researches have demonstrated that regular consumption of water spinach helps in developing resistance against diabetes induced oxidative stress.These nutrients act as antioxidants to reduce free radicals in the body, thus preventing cholesterol form becoming oxidized.Oxidized cholesterol sticks to the blood vessel walls, causing blocked arteries, heart attack or stroke.Besides, folate contained in water spinach helps to convert a potentially dangerous chemical called homocysteine, which in high levels can lead to heart attack or stroke.Being loaded with 13 different types of antioxidant compounds, water spinach is a perfect diet for prevention of cancer.Being a storehouse of nutrients, this leafy green vegetable is an inexpensive and natural way of boosting the body’s immunity in comparison to vitamin C supplements.Consumption of this green leafy vegetable on a regular basis boosts your body’s immune system and promotes healthy development of bones.In addition to the benefits given above, water spinach is effective in treating ulcers, menstrual pains, toothache, launched urination, nosebleed etc.Green leafy veggies like water spinach are rich in chemical antioxidants which prevent free radical damage of cells in the body, making the skin cells more resistant from damage from exposure to the sun and minimizing wrinkling to a significant extent.The buds of water spinach can be used as poultice to treat skin diseases such as ringworm, athletes foot etc.Due to its healing and detoxifying properties, it helps in providing relief in case of skin itching or insect bites.Consuming water spinach in a regular basis helps to maintain radiant and healthy skin.Grind the leaves in a mixer or a grinder and place the mixture in a muslin sieve to squeeze out the juice. .
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.". .
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. .
Nutrients in Water After Boiling Vegetables
Vegetables provide essential vitamins, minerals and fiber, and are quite low in calories when prepared correctly.The leftover water after cooking leafy greens like spinach and lettuce and cruciferous vegetables such as broccoli and kale also contains nutrients and can be used in other recipes.Saving vegetable water to repurpose for preparing other dishes is a popular practice among home cooks and professional chefs alike.Vegetables start to lose small amounts of nutrients after being picked and the longer they sit in grocery stores uneaten the more likely they are to over-ripen or spoil; buying seasonal and fresh matters.An April, 2018 study in Food and Science Biotechnology reported that a team of scientists in Korea evaluated four different cooking methods, comprising blanching, boiling, microwaving and steaming, on ten different types of vegetables, to determine which process causes the least nutrient depletion.Home cooks and professional chefs have used this technique for a long time, to avoid wasting any part of food and its byproducts.Saving your vegetable water provides a low-fat, nutritious cooking broth for pasta, rice and dumplings, soups and sautés, and even braising and pan roasts.For warmer beverage options, steep vegetable water with fresh or dried herbs, and then sip it like a soothing tea. .
Kangkong (Water spinach) Nutrition facts and Health benefits
Pick top shoots; leave about 2 inches off the lower stem to promote new growth for later harvest.Therefore, wash in clean, running water, and then soak in salt-water for about half an hour in order to rid off parasite eggs and worms that thrive well under aquatic conditions.Steam cook or braising brings out their unique flavors and contrast texture between crunchy stem and succulent, moist leaves.Sauté with butter and garlic, and toss with little vinegar, and finish with sprinkling toasted sesame seeds.Young stems and leaves are boiled, steamed or sauteed in oil, and used in various dishes such as stews and curries.Finely chopped young stems and leaves can be sautéed in oil and garlic used as a filling for momos (dim sum).Kangkong is also a good substitute for other leafy greens such as spinach, chard, basella, sorrel etc, in many recipes.Raw, uncleaned greens when consumed may cause symptoms like stomach pain, diarrhea, fever, allergic reactions to larvae, and in cases of heavy infestation, intestinal obstruction. .