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 is 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.It has a low glycemic index (GI), thus it does not cause a spike in your blood sugar levels (You can refer to the Glycemic Index Food Chart to find out GIs of other foods that can be included in your Diabetes Diet Plan).It is also an excellent source of fibre and low in calories, making it an ideal food to be used in recipes for diabetes.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, regulate your heart rhythm and maintain 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 regulate 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, regulate low blood sugar and prevent 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.You can also prepare a facial mask by making some spinach paste and adding a little water.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.Note that these are rare situations, for most people, spinach is a very healthy addition to their diets.These antioxidants help prevent chronic illnesses and oxidative damage to the DNA.Spinach juice and leafy greens in general are known to defend the body against cancer cells.A study with 27 people found that consuming spinach juice helped with their high blood pressure and arterial stiffness.Vitamin A regulates skin cell generation and produces mucous to protect against infections.While Spinach Juice is filled with antioxidants and nutritional benefits, one must have it in proportion with enough proteins and fats.These substances also help in reducing acne, dark circles and give a radiant and glowing texture to your skin.The reason why this leafy vegetable is considered a superfood is because it offers all-around 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.Although, spinach is a very healthy vegetable that should be incorporated into your weekly diet plan if not daily, it can have a few negative impacts on your health if consumed in excess:.Spinach contains vitamin k which interacts with certain medications and put you at risk of blood clots.Since spinach requires time for digestion, it hinders metabolism and leads to bloating, gas and cramps.Helpful for anaemia: Red spinach is full of iron, important for stimulating healthy blood flow in your system.Consuming red spinach will keep you safe from the early onset of osteoporosis and reduce the risk of bone fractures.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. .

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.In one small study, published in The Journal of Nutrition, 11 men and seven women consumed four different nitrate-rich drinks, including a spinach beverage.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. .

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. .

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.Spinach, like beetroot, is naturally rich in compounds called nitrates; these may help improve blood flow and pressure by relaxing the blood vessels, reducing arterial stiffness and promoting dilation.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, nutrition facts (& Popeye)

While this leafy green won’t cause your biceps to inflate like balloons, it is dense in vitamins and minerals, low in calories and versatile in cooking.Spinach may also help with several health conditions, according to Megan Ware, a registered dietitian nutritionist based in Orlando, Florida."Eating spinach is beneficial for maintaining healthy skin, hair and strong bones, as well as helping with digestion, lowering the risk for heart disease and improving blood glucose control in diabetics," she told Live Science.According to BBC Good Food, use of the word "Florentine" to describe a dish with spinach can likely be traced to Catherine de Medici, the Italian wife of France’s Henry II.Ware noted that there are several health benefits to potassium, among them “protection against loss of muscle mass, preservation of bone mineral density and reduction in the formation of kidney stones," she added.An earlier study published in the American Journal of Clinical Nutrition found that low intakes of vitamin K were associated with an increased risk of hip fractures in middle-aged women.Eating iron-rich foods is important for those suffering from or at risk of anemia, and with 36 percent of your daily iron needs per cooked cup, spinach is a good option.According to the Linus Pauling Institute at Oregon State University, vitamin A is a compound in retinoids, which are popular in anti-aging skin treatments.According to World’s Healthiest Foods, unlike most other fruits and vegetables, spinach contains cancer-fighting agents called methylenedioxyflavonol glucuronides.A review of anti-cancer diet research published in Nutrition Journal explained that this is because chorophyll helps bind together hydrocarbons, aflatoxins and other hydrophobic molecules that may be associated with cancer and expels them.One study published in the Journal of Nutrition looked at 15 kinds of carotenoids to see if they combatted cancer cells and found only neoxanthin from spinach and fucoxanthin from brown algae to be significantly effective."Spinach contains a powerful antioxidant known as alpha-lipoic acid, which has been shown to lower blood sugar levels and increase insulin sensitivity and decrease peripheral neuropathy [weakness or numbness in the hands or feet] in patients with diabetes," said Ware.The University of Maryland Medical Center notes that much of the research has been done with intravaneous alpha-lipoic acid, however, so it’s less clear that consuming the antioxidant by mouth has the same results.A study published in Diabetes Care found that consuming 600 mg of alpha-lipoic acid by mouth every day for five weeks improved neuropathic symptoms, such as stabbing and burning pain, numbness in feet and paresthesia (a tingling or itching sensation), more than a placebo.One study of 12,000 adults, published in Today's Dietician, showed that those who consumed 4,069 mg of potassium each day lowered their risk of cardiovascular disease and ischemic heart disease (characterized by reduced blood flow to the heart) by 37 percent and 49 percent, respectively, compared to those who took 1,793 mg per day.There are also suggestions that vitamin K might reduce the risk of heart disease because without it, mechanisms that stop the formation of blood vessel calcification may become inactive.Studies are still inconclusive, however, and one review of them, published in Advances in Nutrition, suggested that future research should focus specifically on vitamin-K deficient patients.Folic acid can help prevent neural tube defects — specifically spina bifida and anencephaly — that occur early in pregnancy.But spinach can also help increase your folic acid intake, with 66 percent of your daily (pre-pregnancy) folate needs per cooked cup.According to The Scripps Research Institute, studies have shown that those who ate spinach three times per week had a 43 percent lower risk of developing macular degeneration."It is important that you maintain a consistent intake of foods containing vitamin K (like spinach), which play a large role in blood clotting.".Sautee spinach in a small amount of extra virgin olive oil and season with ground black pepper and freshly grated Parmesan cheese.Popeye the Sailor Man made his debut in 1929 in a comic strip called "Thimble Theatre" and jumped to animated cartoons in 1933.According to Comics Kingdom, he was a "good guy underdog with bulging forearms, a mean uppercut and a penchant for canned spinach.".Segar, for their positive influence on America’s eating habits, making Popeye the first cartoon character ever immortalized in public sculpture.The scientist who conducted the research is said to have misplaced a decimal point, giving spinach ten times the amount of iron it actually has. .

Spinach Benefits: 18 Nutritional Wins of This Versatile Green

Unlike kale, there's no need to 'rub' it before eating raw, for example; one of the many spinach benefits is that you can just shove these emerald leaves in a salad - job done.Spinach is a powerhouse where nutritional value is concerned – it’s full of nutrients, such as iron, and antioxidants.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.Spinach 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.Though it’s not unanimous, studies have shown it’s best raw — in the form of a spinach smoothie or juice.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.Spinach is known to be a good source of iron, making it a good booster for those suffering from anaemia — which is caused by a lack of iron meaning blood can’t produce haemoglobin, the protein in blood which transports oxygen to the organs.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. .

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. .

Best Spinach Powder Supplements (2020) for Smoothies, Shakes

If you purchase an independently reviewed product or service through a link on our website, Rolling Stone may receive an affiliate commission.If you’re looking for an easy way to add some nutrients into your diet, a little scoop of spinach powder could go a long way.This process retains much of spinach’s health benefits but offers an easier way to consume the veggie.These carotenoids act as antioxidants, cleansing the body of harmful molecules called free radicals.Proper iron content in the body has numerous benefits such as more energy, athletic performance and better immune health.Besides making your day a lot more comfortable (i.e. less constipation), this improved digestion can also help with weight loss and blood pressure.One of the most popular uses for spinach powder is in green smoothies and shakes, but you can also use the stuff in normal meals too.Throw some powder in homemade bread, pasta or eggs, add it to dips and dressings, or sprinkle a bit on cheese.This is especially important if you plan on making real dishes with the stuff such as adding it to scrambled eggs, or pasta.Package Size: If you’re a real spinach powder addict (that’s a good thing) you might want a larger bag.Source Farm: When you buy fruits and veggies at the market, it’s always a good idea to note where they came from.We like Nutricost’s spinach powder because it’s very pure and uses a small serving size to pack a big punch.The powder tastes pretty great, making it ideal for pasta, veggie dishes, salads, and whatever else you can think of.They’ve been around since 1999, producing high-quality goods from the U.S.

They’re based in Indiana, but use a network of third-party distribution facilities to ensure freshness no matter where you’re located. .

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