Spinach is chock full of fiber. That improves blood flow and eases stress on the heart. Saute fresh spinach with garlic, onions, and olive oil for a quick and nutritious side dish.. It contains vitamins and antioxidants that protect from chronic diseases and promote brain, cardiovascular, and eye health. 2018 by GRUNDIG Intermedia GmbH. Spinach is a popular leafy green vegetable that can be used in a variety of ways. This content is for informational purposes only and Nutrition Advance does not provide medical advice. Vitamin niocin is thought to be responsible for the prevention of heart disease, brain damage, and arthritis. Spinach, however, contains higher amounts of some other nutrients, including vitamin K, than bok choy. Age-related macular degeneration (AMD). Spinach is generally considered very healthy. Spinach is typically safe to consume as part of a well-rounded, nutritious diet. This smoothie contains magnesium, which is essential for bone health. by Shauna Havey | Nov 15, 2022 | Smoothies. They also contain lutein and zeaxanthin, which are important for eye health. Yes, stem tips can be used to cook spinach as long as they are cooked properly. Vitamin K plays a vital role in blood clotting, as well as bone and heart health. For a quick and easy side dish, toss spinach with a simple vinaigrette made by whisking together extra virgin olive oil, balsamic vinegar, Dijon mustard, and dried Italian herb seasoning. We link primary sources including studies, scientific references, and statistics within each article and also list them in the resources section at the bottom of our articles. Second, spinach is a good source of oxalates, which can cause skin irritation or skin disease. Spinach is a great leafy green which can be eaten raw or cooked. However, both are highly nutritious vegetables, and both can form part of a healthful diet. Research suggests chlorophyll may have anticancer properties and that people who eat diets rich in green vegetables may have a lower incidence of developing cancer. You should aim for one or two handfuls of raw spinach per smoothie you make. There is a lot of debate over whether or not it is safe to eat raw spinach, but with so many health benefits to be had from this type of food, there seems to be no reason not to give it a try. Thestems of the spinach plant are rich in nutrients that can help you maintain a healthy weight and keep your immune system strong. Some antioxidants in spinach include kaempferol, quercetin, myricetin, and isorhamnetinalso known as flavonoids. Blend spinach into anything from a fruit smoothie to pancakes to hummus, and add it to soups, veggie chili, and tacos. Potassium helps to regulate blood pressure and keep your heart working properly. 1) Rich In Carotenoids (Vitamin A) Similar to the vitamin A issue, plant sources of vitamin K have poor absorption rates in humans. Though not the most exciting of foods, the health benefits of eating spinach are abundant: Spinach is rich in several minerals that your body needs, including potassium. Theyre packed with vitamin A, B6, C, Calcium, Iron and Magnesium. Spinach stems are a great source of fiber, vitamins A and C, and iron. Related: How much calcium is in broccoli? But food can help you reach that goal, too. Straight species Malabar spinach has yellowish stems and green leaves and is a pleasing enough plant, but it's the red-stemmed cultivar 'Rubra' that really catches the eye (whether it's growing in a pot or lounging in a salad bowl). This may help prevent constipation. Spinach is a vegetable that's nearly all water. Spinach, raw. Vitamins A, B6, C, calcium, iron, and magnesium are all present in them. Can diet help improve depression symptoms? Cataracts are an eye condition caused by oxidation of the lens of the eye. The vitamin increases the bioavailability of foods rich in iron. Additionally, some carotenoid compounds have further interesting effects rather than just vitamin A activity. The vitamin C in spinach has many benefits, including helping your body make collagen, which it needs to repair injuries. Strengthens Your Bones and Teeth. Spinach is a superstar among green leafy vegetables. This type of fiber may benefit your digestion. With its light and delicate flavor, spinach can be used in any smoothie flavor. It has a slender, flexible stem that is sensitive to sunlight. Spinach also contains 45% of the average daily value for folate, a B vitamin that helps form red blood cells and DNA. Free radicals are byproducts of metabolism. If you are in this risk group, talk to your doctor about including spinach in your diet.. It contains four times the nutrients of fresh spinach, including fiber, folate, iron, and calcium. Researchers suggest that the efficiency at which humans absorb the vitamin K in spinach could be as low as 10% (7). WebSpinach, a supercold-hardy leafy green, is a popular crop that can be planted in very early spring, as well as in fall and even winter in some areas.Learn more about planting and growing nutritious spinach in your home garden. Straight species Malabar spinach has yellowish stems and green leaves and is a pleasing enough plant, but it's the red-stemmed cultivar 'Rubra' that really catches the eye (whether it's growing in a pot or lounging in a salad bowl). 2019;277:573-578. doi:10.1016/j.foodchem.2018.11.023, Lee S, Choi Y, Jeong HS, Lee J, Sung J. 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). When stored in a dry plastic bag, spinach can be kept in the refrigerator for two to three days. All rights reserved. They also contain lutein and zeaxanthin, which are important for eye health. There are pros and cons to both cooking and eating spinach, but the best way to decide which option is best for you is to experiment a little bit! People who are prone to kidney stones may want to avoid spinach. Comparing kale and spinach: What are the health benefits? Department of Agriculture. However, realistic servings of spinach are not a problem for the majority of people, and many different foods also contain oxalic acid. When blended into a smoothie, the stems help to thicken and add creaminess without changing the flavor. They also positively influence gene expressionor the "turning on" of certain genesin metabolism and inflammation. This beverage will provide you with a good and tasty beverage. Most notably, vitamin K is associated with cardiovascular and skeletal system benefits (6); There are two types of vitamin K; vitamin K1 (phylloquinone) and vitamin K2 (menaquinone). Health Benefits of Spinach Green Goodness. Can poor sleep impact your weight loss goals? There are many ways to prepare spinach. Microwave strips of fresh spinach combined with olive oil, lemon juice, and cheddar or mozzarella cheese to make an easy spinach dish kids will love. Frozen spinach can be added to smoothies in most cases, but it has a slightly cooked flavor. Spinach also contains small amounts of sugar, mostly in the form of glucose and fructose (1). One cup of spinach contains 24 mg of magnesium. Nutrition and kidney stone disease. Most of the health benefits that spinach can confer relate to the nutrients it provides. ", Johns Hopkins Medicine: "The Immune System. We can find vitamin K1 mainly in green vegetables and sea vegetation such as seaweed. For extra flavor and better absorption of the fat-soluble vitamins, try sauteing the spinach in the remaining beef fat. If you don't get enough calcium throughout your life, your chances of getting osteoporosis are higher. How potassium can help control high blood pressure. However, spinach contains antioxidants, which fight oxidative stress and help reduce the damage it causes. Spinach is packed with nutrients and antioxidants. One study in eight healthy people found that spinach helped prevent oxidative damage. Soaking them helps to get the soil and other residues off the stems. Fold spinach, red bell peppers, and hummus together in a whole wheat flatbread for a healthy, filling snack. Spinach is rich in zeaxanthin and lutein, which are the carotenoids responsible for color in some vegetables. Markedly, nitric oxide can havesignificant impacts on vascular health such as lowering blood pressure. It's a leading cause of vision loss for people aged older than 55 years. In contrast to bio-available vitamin A (retinol) found in oily fish, eggs, and organ meats, carotenoids are not in a form the body can readily use (4). There is a lot of folate in spinach. Quinoa is packed with nutrients, and it's also gluten free. Around 60% of kidney stones are found to contain oxalate (29, 30). Magnesium is necessary for energy metabolism, maintaining muscle and nerve function, regular heart rhythm, a healthy immune system, and maintaining blood pressure. Get notified of new articles and receive useful guides direct to your inbox. The answer may surprise you, but the truth is that it is possible. First, always cut the stem from a fresh spinach plant before trying to do anything else with it. As shown in the table, spinach is a very low-energy food and contains a minimal amount of calories. Food Chemistry. Health.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. You can eat this versatile vegetable many ways and gain its health advantages. Each serving of this fruit- and veggie-packed treat contains a serving of pineapple, banana, or apple. If you're making a grain bowl, place a handful of spinach on the bottom and flip the portion sizes of the greens and grains to up your intake of vegetables. Vitamins: Spinach is rich in vitamin B and other important vitamins such as A, E, K, and C that helps to improve the skin texture and treat numerous skin-related disorders. WebHealth benefits Healthy Heart, Maintains Blood Pressure Levels, Improves Digestion, Improves Eyesight, Good for gastric ulcers, Healthy Bone, Prevents Anemia, Improves Metabolism, Promotes Healthy brain, Good for Skin, Good for Weight Loss, Prevents Cancer Vitamin C is an important vitamin that has several vital functions in our body (8, 9); An easy way to meet 100% of vitamin Cs RDA would be a 200-gram portion of spinach alongside some steak. When blended into a smoothie, the stems help to thicken and add creaminess without changing the flavor. Everyone knows that veggies are healthy, but some stand out from the rest. ", Michigan State University: "Diet and inflammation.". Spinach is a type of vegetable that can be eaten fresh or cooked. When making smoothies, I always save a small amount of frozen spinach in the freezer. WebSpinach, a supercold-hardy leafy green, is a popular crop that can be planted in very early spring, as well as in fall and even winter in some areas.Learn more about planting and growing nutritious spinach in your home garden. Spinach is a popular leafy green vegetable that can be used in a variety of ways. Full of Vitamin A, B6,C, Calcium, Iron and Magnesium it is a vegetable you really should try to eat as often as possible to get the maximum health benefits. When cooked properly, stem tips help to add a slight bitterness and texture to the dish. They are, in fact, just as safe and tasty to consume as leaves. Some vegetables are more commonly associated with poisonousness than others, but this is not always the case. Yes, spinach stems are edible. Basically, you can add spinach to nearly any dish. Last medically reviewed on March 8, 2022. Spinach is an excellent source of iron, which helps your body make hemoglobin. Making a smoothie and adding fat from dairy products such as cream, milk, or yogurt will also be beneficial. Prevention is key because there is no cure for AMD. How does it taste? As tasty as they are, spinach stems are also good for your health. 13) (Left to right) barol16 / Getty Images, Lilechka75 / Getty Images, Nutrition Reviews: "The role of inorganic nitrate and nitrite in cardiovascular disease risk factors: a systematic review and meta-analysis of human evidence. Low or decreased MPOD is a risk factor for AMD. Keep the spinach in a refrigerator in a plastic bag for storing food. Effect of different cooking methods on the content of vitamins and true retention in selected vegetables. What can you eat to make it better? Studies of older adults have shown that those with higher lutein levels exhibited better verbal fluency, memory, reasoning ability, and processing speed than those with low amounts of the nutrient., Vitamin K is essential to bone health and growth, and spinach is packed with it. Theyre packed with vitamin A, B6, C, Calcium, Iron and Magnesium. This vegetable has been shown to benefit health in several ways. 1) Rich In Carotenoids (Vitamin A) Bake together spinach, artichoke hearts, mayonnaise, Parmesan, and Monterey Jack cheese for a classic dip. Its a great source of folate, which may prevent neural tube defects, such as spina bifida, during pregnancy. Spinach has similar cool-season growing conditions and requirements as lettuce, but it is more versatile in both its nutrition Saute fresh spinach with garlic, onions, and olive oil for a quick and nutritious side dish. can you get sick from eating expired rice. Yes, it is a good idea to do so because the stems can add a lot of flavor and nutrition to your salads. It is true that frozen spinach is a low-cost and long-lasting alternative to fresh spinach. Per the Department of Agriculture, three cups of raw spinach provide approximately 20 calories, less than one gram of fat, two grams of protein, three grams of carbohydrates, and two grams of fiber. Because spinach stems do not contain any toxins, they are not poisonous. Cynthia is board certified as a specialist in sports dietetics and has consulted for five professional sports teams, including five seasons with the New York Yankees. 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. Spinach is a nutritious leafy, green vegetable that may benefit skin, hair, and bone health. Mitochondria are the energy powerhouses of cells. Spinach is rich in zeaxanthin and lutein, which are the carotenoids responsible for color in some vegetables. Due to its high potassium content, spinach may help reduce or manage high blood pressure. Osteoporosis -- a condition that makes your bones weak and break easily -- happens when the amount of new bone isn't replacing enough of the bone that's broken down. Youll get more nutrition from spinach stems because theyre higher in fiber than the leaf itself. Slow down digestion and reduce spikes in blood sugar levels following a carbohydrate-containing meal (, A range of research suggests that, after protein, fiber is the next most important nutrient for satiety. Spinach is high in insoluble fiber, which may boost your health in several ways (2). These rapid dietary changes can interfere with these medications. These parts of the plant are high in nutrients and have a great flavor. However, dont forget the scrub them well. But when combined with other foods, spinach can be delicious. The data also indicated that people who ate one to two servings of those vegetables daily had the same cognitive abilities as those approximately 7.5 years younger than their actual age. Zucchini, in addition to containing antioxidants, vitamin C, fiber, riboflavin, and a variety of minerals, is also high in vitamin B6. Microwave strips of fresh spinach combined with olive oil, lemon juice, and cheddar or mozzarella cheese to make an easy spinach dish kids will love. For this reason, carotenoids are often called vitamin A precursors. WebIt has a high amount of protein for a plant and is also a good source of magnesium, phosphorus, and potassium. Boosts the immune system and may help to protect against illnesses and infections. Spinach is a rich source of manganese and magnesium, and it contains a range of other minerals in small to moderate amounts. Spinach stems are a good source of nutrients like vitamin C and magnesium. Vitamin K helps to inhibit calcification of the arteries, a causal factor in the development of cardiovascular disease. You can serve it with a little rice and yoghurt. A bit of butter on top of spinach is not only tastier but healthier too. Combine spinach, garlic, onions, chicken broth, and a russet potato in a blender to make a hearty soup. The first step in making the recipe is to select the right type of spinach. Spinach has vitamins and minerals like vitamin E and magnesium that support your immune system. Spinach is an excellent source of lutein, an antioxidant known to protect against age-related eye diseases such as macular degeneration and cataracts. WebHow to Prepare Spinach. Flat spinach, also known as baby spinach, is widely popular in the U.S. and is often sold bagged, canned, or frozen.. Spinach has similar cool-season growing conditions and requirements as lettuce, but it is more versatile in both its nutrition Heart failure: Could a low sodium diet sometimes do more harm than good? When eating spinach, it must be thoroughly cleaned before consumption due to its gritty texture. Just defrost and squeeze out the extra water. Steamed spinach has a dark green color that will not affect its flavor or texture. 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. Spinach juice helps support your bone structure and teeth because its full of: Calcium; Vitamin C; Vitamin D; Potassium; Magnesium Studies suggest thylakoid extracts from plants like spinach may reduce your appetite. That said, since spinach is a significant source of vitamin K, even a worst-case scenario of only being able to absorb 10% would still account for more than 60% of the recommended daily allowance for vitamin K per 100 grams. So what is the verdict on spinach? Furthermore, leafy vegetables can aid in digestion. However, some people prefer to remove the stems before eating spinach. They observed a significant decrease in the rate of cognitive decline among those who consumed larger amounts of leafy green vegetables than others. To use carotenoids, our body must first convert these compounds into retinol. Release 3.2 (November 2015), Functional properties of spinach (Spinacia oleracea L.) phytochemicals and bioactives, Mind diet associated with reduced incidence of Alzheimers disease, Nitrate-rich vegetables increase plasma nitrate and nitrite concentrations and lower blood pressure in healthy adults, [Effects of constant intake of lutein-rich spinach on macular pigment optical density: A pilot study], Liberation of lutein from spinach: Effects of heating time, microwave-reheating and liquefaction, Effect of different cooking methods on the content of vitamins and true retention in selected vegetables. Blend fresh or frozen spinach, strawberries, pineapple, banana, plain Greek yogurt, and chia seeds to make a delicious smoothie. It is best to boil the stalks of the tougher plants if they are thick. Most of the health benefits that spinach can confer relate to the nutrients it provides. Additionally, spinach packs high amounts of antioxidants, which may also fight cancer (27). Consuming zinc protects against blood loss, immune dysfunction, and thyroid problems. Per the National Eye Institute, AMD is an eye disease that can blur the sharp, central vision essential for reading and driving. This leafy green vegetable has a strong, flavorful taste, a slightly bitter aftertaste, and it can sometimes overpower milder flavors. However, some people may benefit from limiting their intake of this vegetable. As everybody knows, it is real Popeye food. About Spinach. Give it a try and reap those vitamins, minerals, and antioxidants that promote healthy living. As tasty as they are, spinach stems are also good for your health. 2017;27(2):333-342. doi:10.1007/s10068-017-0281-1. In a study published in 2016 in the journal Food & Function, researchers summarized the protective effects of spinach. It can be eaten as part of a healthy diet, but its important to be aware of how much spinach you can eat per day. They stated that the compounds found in spinach could reduce oxidative stress. Spinach is also very adaptable, and people consume it in a variety of different ways, from soups and curries to raw salad leaves. Cell damage from free radicals may play a role in illnesses like diabetes, cancer, and Parkinson's disease. Some parts of spinach that are eaten include leaves, stems, and flowers. Additionally, spinach contains some interesting compounds such as kaempferol and nitrate, and these compounds may have a beneficial impact on our body. Strawberry is also high in antioxidants C and A. One of the most common questions about whole-spinach consumption is whether or not to eat the stems. One study in 27 people found that eating spinach effectively lowered blood pressure levels. (2021). USDA database for the flavonoid content of selected foods. It may reduce oxidative stress, promote eye health, fight cancer, and regulate blood pressure. Here are six health benefits of eating more of this powerfully protective plant and simple ways to incorporate spinach into your meals and snacks. Birthing babies with Spina bifida are protected against infection by taking folic acid in the early stages of pregnancy. It contains vitamins and antioxidants that protect from chronic diseases and promote brain, cardiovascular, and eye health. Additionally, those compounds trigger the release of satiety hormones that make you feel full and satisfied after eating spinach. The research indicated that consuming spinach may help curb AMD risk. Potassium-rich foods such as strawberries and bananas can help you meet your daily dose. Its simple to make this easy spinach smoothie for an energy boost. In addition to its many vitamins and minerals, spinach provides antioxidants that link to anti-inflammation and disease protection. They also contain lutein and zeaxanthin, which are important for eye health. Yes, you can use frozen spinach in a smoothie. Some smoothies call for ice, water, and fruit, while others call for almond milk, soy milk, or coconut milk. Spinach and other green vegetables contain chlorophyll, a pigment that gives plants their green color. Don't buy it if it looks slimy. Spinach stems are a great source of fiber, vitamins A and C, and iron. When you buy fresh, bunched spinach at the grocery store, it is usually savoy spinach. However, there is no proof of these effects in human clinical trials at this time, so the jury is still out. Molybdenum protects against many illnesses, including cancers of the mouth, liver disease, yeast infections, and allergies. Spinach also has several health benefits. If youre considering eating spinach stems, its important to be aware of some potential health risks. It is critical to thoroughly scrub them before eating them so that any residue does not accumulate. WebIt has a high amount of protein for a plant and is also a good source of magnesium, phosphorus, and potassium. You can also boil them in salted water for 4-5 minutes. Magnesium: Fact sheet for health professionals. First, spinach is high in thiamin and niacin, which can lead to deficiencies in these nutrients. However, both are highly nutritious vegetables, and both can form part of a healthful diet. Another good reason to eat Malabar spinach is that it has a good amount of antioxidants, particularly beta carotene and lutein, those naturally occurring chemicals that help keep your cells from aging. Just fry them in a little oil and steam them with garlic and onion. There are affiliate links included in this post, which means that I receive a small commission for any products purchased without any additional cost. Spinach is low in carbs but high in insoluble fiber. Strengthens Your Bones and Teeth. There is no causal proof that spinachor any vegetablecan help to prevent disease. Among vegetable sources of vitamin C, spinach is one of the best, and it provides almost 50% of the RDA per 100 grams. Carrots and cauliflower are both superfood foods with vitamin C, potassium, iron, copper, fiber, and vitamin A in addition to their minerals and vitamins. For more on leafy greens, see this guide to the potential benefits of kale. MNT is the registered trade mark of Healthline Media. 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 such, it could interfere with blood-thinning medication. Some are also good sources of protein. When raw spinach is consumed, nutrients such as folate, vitamin C, niacin, riboflavin, and potassium can be easily absorbed. Free radicals are byproducts of metabolism. Make certain that you save your favorite recipes whenever possible by joining us today. And you can easily add spinach to your meals to maximize those perks. By clicking Subscribe, I agree to the WebMD, Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Smoking Pot Every Day Linked to Heart Risks, Artificial Sweetener Linked to Heart Risks, FDA Authorizes First At-Home Test for COVID and Flu, New Book: Take Control of Your Heart Disease Risk, MINOCA: The Heart Attack You Didnt See Coming, Health News and Information, Delivered to Your Inbox, Becoming a Vegetarian: Foods to Choose From. Lutein and zeaxanthin are carotenoids in spinach that lower your chances of having long-term eye conditions. Consuming foods that are high in potassium helps lower your blood pressure. Spinach also has a high oxalate content, which binds to calcium and makes it difficult for our bodies to use.