Spinach is also loaded with antioxidants, iron, calcium, and more that make it essential for improving the body inside and out. .
Pictures: Health Benefits of Spinach
Sources | Medically Reviewed on 09/30/2020 Reviewed by Kathleen M. Zelman, MPH, RD, LD on September 30, 2020.8) MangoStar_Studio / Getty Images.11) Yuri_Arcurs / Getty Images.13) (Left to right) barol16 / Getty Images, Lilechka75 / Getty Images.Centers for Disease Control and Prevention: "General Information About NTDs, Folic Acid, and Folate.".American Optometric Association: "Diet and Nutrition.".
Spinach 101: Nutrition Facts and Health Benefits
Eating spinach may benefit eye health, reduce oxidative stress, help prevent cancer, and reduce blood pressure levels.Fiber Spinach is high in insoluble fiber, which may boost your health in several ways ( 2 ).Vitamins and minerals Spinach is an excellent source of many vitamins and minerals, including (3): Vitamin A.Spinach also contains several other vitamins and minerals, including potassium, magnesium, and vitamins B6, B9, and E. SUMMARY Spinach is an extremely nutrient-rich vegetable.It packs high amounts of carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium.Spinach contains high amounts of nitrates, which may promote heart health.Spinach contains high amounts of nitrates, which may promote heart health.SUMMARY Spinach boasts many plant compounds that can improve health, such as lutein, kaempferol, nitrates, quercetin, and zeaxanthin.Health benefits of spinach Spinach is extremely healthy and linked to numerous health benefits.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.Several human studies link spinach consumption to a reduced risk of prostate cancer.Additionally, spinach packs high amounts of antioxidants, which may also fight cancer ( 27 ).Blood pressure Spinach contains high amounts of nitrates, which have been shown to help moderate blood pressure levels and decrease your risk of heart disease (28, 29).One study in 27 people found that eating spinach effectively lowered blood pressure levels.It may reduce oxidative stress, promote eye health, fight cancer, and regulate blood pressure.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.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. .
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. .
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. .
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. .
Spinach For Weight Loss: A Cup Of Spinach To Lose Weight, Know
Weight Loss: Spinach is loaded with multiple health benefits including weight loss.Highlights Add spinach to your diet for quick weight loss.Spinach will also help you promote bone health.When it comes to weight loss there are so many diet plans out there which promise quick weight loss.Weight Loss: Spinach can help you manage blood pressure and body weight.Fibre keeps the digestive health intact.Spinach is loaded with fibre which can help you maintain good gut health.A cup of spinach a day is enough to promote your digestive health.It will promote bone health.Disclaimer: This content including advice provides generic information only. .
Spinach Benefits: These 18 Prove It's a Serious Superfood
What are the benefits of eating fresh spinach?Packed into those incredible shrinking leaves is an incredible amount of nutrients, including high levels of vitamins K and A, as well as Manganese, Folate, Magnesium, Iron, Copper, Vitamin B2, Vitamin B6, Vitamin E, Calcium, Potassium and Vitamin C.'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.The calcium in spinach — a mega 99mg per 100g — helps to keep bones strong, though it’s less available than in low-oxalate sources like kale, and just one cup of cooked spinach contains 987% of our RDA of vitamin K — which is important for building bones and avoiding fractures — and 39% of our magnesium.'It plays a role in supporting bone health, although calcium cannot be absorbed without the presence of Vitamin D and therefore Vitamin D is a crucial nutrient in supporting bone health,' explains Hope.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.'Spinach is also a source of potassium which helps to lower high blood pressure,' says Hope.'But you’d have to eat an unhealthy amount of spinach to see any beneficial results from solely spinach, so the overall diet is important in supporting muscle function rather than focusing on individual foods.'.Though it’s not unanimous, studies have shown it’s best raw — in the form of a spinach smoothie or juice.There are lots of spinach benefits for the skin; thanks to the potent antioxidants, present in most leafy vegetables, research has found spinach helps skin tone and collagen production.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.'It contains non-haem iron, which is the iron found in plant foods,' says Hope, which we can only access 2% of due to its bioavailability.Due to its high levels of nutrients, particularly vitamin A, spinach has been shown to improve asthma — most clearly in a study in 2018.A study into the effects of thylakoids found in spinach on satiety has found the help reduce cravings, making it a recommended food for those with high blood pressure and related health issues.Improves heart health.Counting towards your daily intake of magnesium and folate, and helping to keep it alkaline, spinach helps generate energy in the body.And Some Spinach FAQs….What are the nutritional benefits of one cup of spinach?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.What are the benefits of spinach smoothies?Smoothies with spinach are a good way of getting your daily dose, particularly according to some studies that recommend raw leaves overcooked.Panagos adds a few handfuls to many of her smoothie recipes, including her Green Boost Smoothie which is a good combo of antioxidants, essential fats and fibre.All valid questions, but it’s safe to eat spinach every day — though it benefits to mix things up — and the recommended amount is at least a cup of fresh leaves or half a cup of cooked.What are the side effects of eating too much spinach?How to cook spinach leaves?Is it better to eat spinach raw or cooked?First things first, raw spinach isn’t advised on a low oxalate diet, so lightly cook the leaves to reduce oxalic acid.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.Benefits of raw spinach?Benefits of cooked spinach?This content is imported from Pinterest.This content is imported from Pinterest. .