Though not the most exciting of foods, the health benefits of eating spinach are abundant:.Healthy Eyes.Spinach is an excellent source of lutein, an antioxidant known to protect against age-related eye diseases such as macular degeneration and cataracts.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.The vitamin A in spinach is used by your body to grow tissues, including the largest organ in your body, skin.Spinach is an excellent source of iron, which helps your body make hemoglobin. .
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. .
Top 5 health benefits of spinach
May support energy levels.There are good reasons for this, such as the fact that spinach is rich in iron.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.May support heart health.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.These nutrients are important for maintaining bone health.Studies suggest, that along-with its vitamin content these compounds may promote cancer-protective properties.Animal studies suggest including spinach in the diet may protect against colon cancer.Those on blood-thinning medication need to consider their vitamin K intake.If you are concerned or have queries please consult your GP or registered dietitian for guidance.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. .
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.". .
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: 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. .
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.Moreover, making your body more alkalised can help you keep energised through the day and spinach is one veggie that is alkaline in nature. .
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. .
Does spinach make you strong? Ask Popeye -- and science
Segar christened the character "Popeye," a sailor who debuted in a strip in 1929."More research is being done now to determine if increased nitrate in muscle translates to increase muscle strength and improved athletic performance," Hord added."Despite Popeye, spinach is not remarkably rich in iron, though it is a good source of vitamin A," he wrote in his now-classic book "On Food and Cooking: The Science and Lore of the Kitchen.".How to get the benefits of spinach."I recommend adding spinach to your eating pattern as it is loaded with antioxidants and vitamins such as folate, magnesium, and vitamin A, as well as fiber, which are important for reducing risk for chronic diseases," Al Bochi said.Finally, a diet that includes green leafy vegetables such as spinach, kale and greens, containing all the good things that Al Bochi noted, seems to help slow cognitive decline."Spinach contains oxalic acid, which may bind minerals in the diet, like calcium, and render them unavailable for absorption.".People taking blood thinners may want to limit their intake of spinach for this reason," Hord said.Adding spinach to your diet."It's so versatile and can be enjoyed raw or cooked. .