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 101: Nutrition Facts and Health Benefits
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
In a study published in the journal Food & Function, researchers summarize the protective effects of spinach, based on the activity of its naturally occurring phytochemicals and bioactive compounds.For these reasons, the researchers conclude that eating more spinach may help fend off heart disease, cancer, type 2 diabetes, and obesity.The spinach drink, in addition to those made from beetroot juice and rocket salad (another leafy green), also lowered blood pressure.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.In one Japanese study, researchers examined the eyes of 11 healthy nonsmokers who consumed 75 grams of frozen spinach containing 10 mg of lutein daily for two months.That’s important, because macular pigment acts like internal sunglasses to protect the eyes, and low or decreased MPOD is a risk factor for AMD.Scientists say the best way to consume spinach for maximum lutein intake may be in a smoothie combined with a healthful fat, such as avocado or almond butter.That’s because when spinach is chopped into small pieces, more lutein is released from the leaves, and fat increases the ability to absorb the antioxidant.Older research found that cooking also impacts the folate content of spinach; boiling slashed this B vitamin level by nearly half.A recent study looked at the effect of different cooking methods on the vitamin content in selected vegetables, included spinach.For a quick and easy side dish, toss spinach with a simple vinaigrette made from whisking together extra virgin olive oil, balsamic vinegar, Dijon mustard, and dried Italian herb seasoning.Cynthia Sass, MPH, RD, is Health's contributing nutrition editor, a New York Times best-selling author, and a private practice performance nutritionist who has consulted for five professional sports teams. .
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. .
5 Wonderful Benefits Of Spinach You Never Knew
Popularized by the famous cartoon show "Popeye - the Sailor Man", spinach is a green, leafy vegetable with a high nutritional value.Scientifically known as Spinacia Oleracea, spianch belongs to the amaranth family and is related to beetroots and quinoa.Strengthens your bonesSpinach is a rich source of Vitamin K which helps in promoting a the production of a protein called Osteocalc in that is responsible for stabilizing calcium in the bones.Spinach contains beta carotene , zeaxanthin, lutein and chlorophyll - all of which are responsible for improving your eyesight and boosting your immune system.Lutein and zeaxanthin are stored in the macula, which is a part of the retina that acts as a natural sunblock, shielding your eye from damaging light.Spinach repels bacteria and other harmful viruses from our body (Also Read: 5 Foods And Herbs That Can Increase Hair Volume.It is also the presence of lutein content that prevents thickening of walls of arteries, thus reducing the risk of heart attacks.Spinach is also a great source of folate, a nutrient that helps your body turn food into usable energy.Spice things up on a weekend get together with freshly baked tortillas and this amazing variation of spinach in a dip. .
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 this in the 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.Make sure to combine vitamin-C-rich foods such as citrus fruits with plant iron like spinach to improve absorption.Spinach contains an antioxidant known as alpha-lipoic acid, which has been shown to lower glucose levels, increase insulin sensitivity, and prevent oxidative, stress-induced changes in patients with diabetes.However, most studies have used intravenous alpha-lipoic acid, and it is uncertain whether oral supplementation would elicit the same benefits.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
Although it is safe for most people to eat a bowl of spinach per day, people should be careful while eating excessive spinach every day.There are no side effects of eating spinach every day if consumed in limited quantities.Oxalic acid and purines: Eating too much spinach can interfere with the ability of the body to absorb minerals.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. .
Spinach Benefits: These 18 Prove It's a Serious Superfood
Along with kale, the green leaf has been at the forefront of the health movement for years, long outliving faddy supplements – and for good reason.‘It’s one of the green leafy vegetables I call Detox Warriors,’ says nutritionist Angelique Panagos.And, whilst many of-the-moment health foods tend to be have hefty price tags attached, spinach has remained fairly inexpensive and widely accessible, making it easy for many of us to up the nutritional content of our meals without overspending.It can be boiled, sautéed, stirred into stews, eaten raw or even blitzed into smoothies – big win for busy, on-the-go folk.Thought to originate in Persia, arriving in Europe by the mid-13th century, Spinacia oleracea is related to the Amaranth family, which includes beetroot and quinoa.And, fun fact: Use of the word ‘Florentine’ meaning a dish with spinach originated from Catherine de Medici, the Italian wife of Henry II, who allegedly had cooks from Florence to prepare her favourite leafy green as she liked.Nutritionist Jenna Hope: 'Spinach is rich in many micronutrients including: Vitamins A,C, K, Iron, Magnesium and Calcium just to name a few.'.It’s particularly high in Vitamin C; there’s 28.1mg in 100g, which is 34% of our RDA (according to the United States Department of Agriculture aka USDA).'No single food can boost the immune system but Vitamins A, C and magnesium definitely play an important role in supporting it,' says Hope.'Due to its high water content,' says Hope, a cup of cooked spinach (so, bear in mind, that’s a lot of leaves packed down) is only 41 calories or — if it’s more useful, as predicting the size of cooked spinach is nigh on impossible, 100g of raw leaves is 25 calories.It's thought spinach, with its high levels of vitamins A and C, fibre and folic acid, help to ward off a variety of cancers, including colon and lung.The nitric acid has shown to lower blood pressure and decrease the risk of heart disease.'Although, be aware of high salt consumption as this can outweigh potassium and contribute to increased blood pressure.'.Research into the effects of the same nutrient have found those who’ve eaten a plate of spinach need less oxygen when exercising — something which Popeye has been dining out on for decades.'Magnesium and protein, which are both present in spinach, play a role in supporting muscle function, repair and recovery,' says Hope.Lutein, a carotenoid in spinach, has been found to benefit cataracts and age-related blindness, as well as blue light damage.It’s also known to contain vitamin A, which is a retinoid currently used in beauty products for antioxidant effects, moisture retention and reducing signs of ageing.'Spinach is a source of fibre and plant chemicals which support the function of a healthy gut,' confirms Hope.Not only does spinach not impact blood sugar levels, being low GI and non-starchy, but soluble fibre, of which it is thought to have 4-5g per cup, can naturally help to control them.Due to its high levels of nutrients, particularly vitamin A, spinach has been shown to improve asthma — most clearly in a study in 2018.The high levels of vitamin A help our skin repel different types of bacteria, as well as reducing overall infections.Due to the lutein content in the leaves, it helps prevent the thickening of artery walls that lead to heart attacks.It has a whole range of benefits attributed to its mega whack of nutrients — in short, add it to your diet.Not by itself, but it’s nutrient-rich and low in calories, while helping to reduce cravings and control blood sugar, making it a sensible food if you’re on a healthy weight loss plan.Smoothies with spinach are a good way of getting your daily dose, particularly according to some studies that recommend raw leaves overcooked.It contains baby spinach, cucumber, parsley, pineapple, avocado, lemon, ginger and flax seeds.Generally speaking, you’re unlikely to experience any side effects of eating spinach in regular quantities if you are otherwise healthy.This means that, if you eat too much of it, it could cause bloating, abdominal pain, gas, diarrhoea and, occasionally, fever, as your body tries to metabolise it all.Ensure you wash the leaves before cooking, though not before storing as it will speed up decay, then you can steam, sauté, blanche, stir-fry or microwave to retain nutrients, compared to simply boiling.High levels of oxalic acid is thought to reduce the body’s ability to absorb nutrients, like iron and calcium, which could lead to deficiencies over time.Though some research suggests the effects are minimal, finding that the difference in iron absorption with and without spinach didn’t reach ‘statistical significance’.Vits E and A, protein, fibre, zinc, thiamin, calcium, iron, beta-carotene, lutein and zeaxanthin.This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. .
15 Reasons Why Spinach Is Called A Superfood
If Popeye the Sailor Man could get his strength from spinach, you could too because this leafy vegetable is considered a superfood.Some of the powerful health benefits of spinach are that this vegetable helps stabilise your blood glucose levels, helps in reducing your risk of developing cancer, prevents you from cancer and good for bone health.One vegetable with so many health benefits is amazing and our ancestors were not wrong in propagating its uses for the human body.Apart from the above-listed nutritional facts, here are some vitamins and minerals that make this green super healthy.The leafy green is said to contain 250 milligrams of calcium per cup and this would help keep your bones healthy including your teeth.Also, in order to get the best out of spinach, it is advised that you combine vitamin C rich foods along with this such as citrus fruits and increase your absorption of calcium.Magnesium is said to increase your metabolism, regulates your heart rhythm and maintains blood pressure.Thus, spinach has a rich source of dietary magnesium that can benefit your health in multiple ways.Spinach is linked to numerous health benefits that improve your eyesight, cancer prevention and regulates blood sugar.Spinach has a high source of zeaxanthin and carotenoids that can flush out the free radicals from your body.Its high amounts of fibre content also help in good digestion, regulates low blood sugar and prevents constipation.The antioxidants that are found in spinach are lutein and zeaxanthin and these help in providing good eyesight.The vitamin A found in spinach helps to maintain mucus membranes that are essential for normal eyesight.Consuming at least once a day can reduce anxiety and stress and help you keep a calm mind.Its high source of anti-inflammatory properties can help you prevent osteoporosis, migraine, asthma, arthritis and headaches.So make sure that you add this healthy leafy green to your regular diet and reap the benefits of it.Thus consuming this leafy green on a daily basis will keep your brain active and enable you to think intelligently.Vitamin A content found in spinach is said to strengthen the entry points in the human body such as respiratory, intestinal tracts and mucus membranes.Spinach has a high source of iron content in it that can prevent you from the risks of developing anaemia.This will reduce inflammation in your skin and remove dirt and extra oil that causes acne.However, spinach comes loaded with antioxidants that have the tendency to destroy and prevent free radicals that cause premature ageing.Consuming spinach on a regular basis will benefit your skin and give it a shiny texture.These substances also help in reducing acne, dark circles and gives a radiant and glowing texture to your skin.The reason \why this leafy vegetable is considered a superfood is because it offers all-round benefits in terms of health in general, skin and hair.However, it is advised that you consume the skin and this will reduce hair fall to a large extent.From reducing your risk of heart disease to giving you radiant skin, this superfood is the best weight loss food that you need to add to your healthy everyday diet plan list.Disclaimer: The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. .
Nutrition Benefits of Spinach and 40 Dietitian Approved Recipes
Learn more about the nutrition benefits of spinach and grab 40 recipes that incorporate spinach created by dietitians!Nutrition Benefits of Spinach.Spinach is a good source of vitamin A, K, C and calcium, iron and folate.Add a splash of lemon to spinach that you’re sautéing, because the vitamin C in it will help your body to absorb more of it!More reason to add an egg to that spinach salad of yours!How to Eat More Spinach.Eating more spinach is easy!Throw a handful into your favorite smoothie, bake a frittata at the beginning of the week with spinach and other veggies or if you like sneaking more nutrition into your baked goods, whip up some spinach banana pumpkin muffins with the recipe below!Another trick I like to use in order to eat more greens is something I call the “green base trick”.Spinach, Walnut & Feta Pesto Sauce – Milk & Honey Nutrition.Spinach Salad with Baked Tofu and Carrot Ginger Dressing – Triad to Wellness.Prosciutto and Spinach Egg Cups – Mom’s Kitchen Handbook.Roasted Cream Cheese Spinach Stuffed Chicken – Beautiful Eats & Things.Never thought you’d add spinach to donuts?Made in a blender with simple ingredients, they’ll be your new favorite way to eat greens!banana 2 eggs.Bake for 17 minutes, let cool and slowly pop out of the donut pan.Keywords: spinach, donuts, banana, peanut butter.Looking for more recipes from Once Upon a Pumpkin?I know you’ll love this one for spaghetti squash pad thai and this one for gluten free pumpkin chickpea blondies! .