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. It packs high amounts of carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium. Spinach is also high in potassium. Cardiovascular health: Insomnia linked to greater risk of heart attack. 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. Spinach is a type of vegetable that can be eaten fresh or cooked. Toss spinach, feta, toasted almonds, red onions, and apples to make a classic spinach salad. While incorporating spinach into raw and cooked dishes can help maximize its health benefits, some research shows that not cooking the greens preserves its lutein content. Spinach is an excellent source of lutein, an antioxidant known to protect against age-related eye diseases such as macular degeneration and cataracts. Known by the botanical name of Spinacia oleracea, spinach is a leafy green vegetable that originated in South-West Asia (1). Magnesium is necessary for energy metabolism, maintaining muscle and nerve function, regular heart rhythm, a healthy immune system, and maintaining blood pressure. Spinach is a superstar among green leafy vegetables. First, always cut the stem from a fresh spinach plant before trying to do anything else with it. Additionally, spinach contains some interesting compounds such as kaempferol and nitrate, and these compounds may have a beneficial impact on our body. There is a lot of folate in spinach. These parts of the plant are high in nutrients and have a great flavor. Can diet help improve depression symptoms? They also positively influence gene expressionor the "turning on" of certain genesin metabolism and inflammation. Health Benefits of Spinach (and (2021). Spinach is a source of inorganic nitrate, which studies suggest may lower your chance of getting heart disease. As tasty as they are, spinach stems are also good for your health. You can add it to smoothies, enjoy it in a chilled salad, steam and saut it as a side dish, add it to a stir fry, and even blend it into baked goods, like brownies. Free radicals are byproducts of metabolism. Most of the health benefitsthat spinach can confer relate to the nutrients it provides. ", FDA: "Interactive Nutrition Facts Label - Vitamins and Minerals Chart. 2005-2023 Healthline Media a Red Ventures Company. Omega-3 fatty acids, which help to protect the brain from Alzheimers, Parkinsons, schizophrenia, bipolar disorder, and depression, have been shown to be beneficial. Different cooking methods can change the nutritional content of spinach. A recent study published in the Journal of Agricultural and Food Chemistry found that spinach stems did not contain any significant nutrients. WebIt has a high amount of protein for a plant and is also a good source of magnesium, phosphorus, and potassium. Soaking them helps to get the soil and other residues off the stems. Siener, R. (2021). Before washing and preparing spinach, you should remove all of its stems. Several other studies observed similar effects, indicating that spinach boosts heart health (7, 30, 31). Scientists have found a link between low intakes of vitamin K and a higher risk of bone fracture. Spinach juice helps support your bone structure and teeth because its full of: Calcium; Vitamin C; Vitamin D; Potassium; Magnesium Keep the spinach in a refrigerator in a plastic bag for storing food. Spinach also contains iron, potassium, vitamin E, and magnesium. You should aim for one or two handfuls of raw spinach per smoothie you make. You might think sipping water and other drinks are the only way to hydrate. Your bones and teeth are pretty important you want to keep them strong and healthy! Cookies collect information about your preferences and your devices and are used to make the site work as you expect it to, to understand how you interact with the site, and to show advertisements that are targeted to your interests. Spinach Kidney stones are caused by acid and mineral salt buildup. Instead of two cups of fresh spinach, you can use 1 cup frozen spinach because it is much smaller. The snack is more like a cooks treat than one for the midnight snacker. You can also saut spinach or steam it without worrying about losing too many of its nutrients. 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). Some antioxidants in spinach include kaempferol, quercetin, myricetin, and isorhamnetinalso known as flavonoids. Hemoglobin is needed to transport oxygen from your lungs to the rest of your body. Strengthens Your Bones and Teeth. Because smoothies are a great way to get your daily dose of vitamins and minerals, you should follow the instructions in the recipe as written. Flat spinach, also known as baby spinach, is widely popular in the U.S. and is often sold bagged, canned, or frozen.. Spinach is a great leafy green which can be eaten raw or cooked. Most things in nutrition are neither black nor white. This article will provide a science-backed guide to spinach and its health benefits. Nippon Ganka Gakkai Zasshi. Although it is easy to find scare stories about anti-nutrients in vegetables, they are not a concern for most people. It has a slender, flexible stem that is sensitive to sunlight. 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. Spinach, however, contains higher amounts of some other nutrients, including vitamin K, than bok choy. Food Sci Biotechnol. Heart failure: Could a low sodium diet sometimes do more harm than good? Receive notification each time we publish a new article, and get exclusive guides direct to your inbox. If you find that your smoothie is too thick, you can always add more liquid until it reaches the desired consistency. But food can help you Curbs Appetite. In one study published in 2016 in the journal Nippon Ganka Gakkai Zasshi [Journal of the Japanese Ophthalmological Society], researchers examined the eyes of 11 participants who consumed 75 grams of frozen spinach containing 10 milligrams of lutein daily for two months. This low-calorie food is full of nutrients that are Boosts Hydration. Source; http://seasonalcookinturkey.com/spinach-stems-recipes/ ", Johns Hopkins Medicine: "The Immune System. Search more ingredients for nutritional information: 2005 - 2023 WebMD LLC. This should help it stay fresh for up to 5 days. For instance, recent studies suggest that diets rich in these two compounds may protect against macular degeneration and other age-related diseases of the eye (26, 27). The frozen spinach will help make your smoothie thick and creamy. Free radicals are byproducts of metabolism. Comparing kale and spinach: What are the health benefits? With spinach juice, you may be able to prevent vision loss, lower blood pressure, and maintain hair and skin health. Bok choy Spinach and other green vegetables contain chlorophyll, a pigment that gives plants their green color. Benefits 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. Some are also good sources of protein. Individuals are able to exercise harder for a 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. Spinach is rich in zeaxanthin and lutein, which are the carotenoids responsible for color in some vegetables. 2016;7(8):3337-3353. doi:10.1039/c6fo00051g, Morris MC, Tangney CC, Wang Y, Sacks FM, Bennett DA, Aggarwal NT. When it comes to vegetables, there are a lot of things you can enjoy, but knowing all the different ones can be difficult. Thylakoids can also make your stomach empty later. Eating spinach contains many nutrients such as iron, magnesium, and vitamins A and C. Aside from spinach, here are a few other vegetables that can be added to your smoothie. The vitamin increases the bioavailability of foods rich in iron. Give them a try and see for yourself how delicious and nutritious they can be. Spinach juice helps support your bone structure and teeth because its full of: Calcium; Vitamin C; Vitamin D; Potassium; Magnesium SO GOOD FOR YOU. Adequate vitamin K consumption is important for good health. 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. Spinach is rich in zeaxanthin and lutein, which are the carotenoids responsible for color in some vegetables. So, for the best results, mix up how you consume spinachsome raw, some cookedbut avoid overcooking your leafy green vegetables. Cooked spinach is considered to be healthier than raw spinach. Its a great source of folate, which may prevent neural tube defects, such as spina bifida, during pregnancy. Age-related macular degeneration (AMD). We can also increase the absorption rate of all fat-soluble vitamins (A, D, E, K) by consuming them alongside a source of fat. Combine spinach, garlic, onions, chicken broth, and a russet potato in a blender to make a hearty soup. When it comes to smoothies, frozen vegetables provide more nutrients and flavor than fresh produce. Read our. When you chop spinach into small pieces, lutein releases from the leaves. WebIt has a high amount of protein for a plant and is also a good source of magnesium, phosphorus, and potassium. As everybody knows, it is real Popeye food. Spinach also helps to protect the skin from the harmful ultraviolet radiation of the sun. 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. For more on leafy greens, see this guide to the potential benefits of kale. Bok choy Additionally, spinach contains some interesting compounds such as kaempferol and nitrate, and these compounds may have a beneficial impact on our body. We promise not to spam you. About Spinach. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Some of the health risks associated with eating spinach include serious stomach problems, IQ damage, and an increased risk for cancer. Saute fresh spinach with garlic, onions, and olive oil for a quick and nutritious side dish. Benefits When you have too little iron, you get iron deficiency anemia. Just as spinach has many benefits, there are some potential drawbacks to consider too. Frozen spinach is another option for soups, stews, and egg dishes. Magnesium: Fact sheet for health professionals. All rights reserved. Spinach Extract: An Effective Weight Loss Supplement? The nutrition facts for 3.5 ounces (100 grams) of raw spinach are (1): Most of the carbs in spinach consist of fiber, which is incredibly healthy. Some people say yes while others say no. Red-Stemmed Malabar Spinach Instead, the researchers found that steaming vegetables was the best way to preserve vitamin C. Cooking also diminished the vitamin E levels in spinach but increased the vitamin A content. Connect with her on Instagram and Facebook, or visit www.CynthiaSass.com. This means that if youre looking for nutrients in spinach, youll need to look elsewhere. Spinach also helps to protect the skin from the harmful ultraviolet radiation of the sun. You can then add the spinach leaves to a blender along with the other ingredients for your smoothie. The intake of lutein-rich spinach increased the participants' blood lutein levels and increased measures of macular pigment optical density (MPOD). Your daily values may be higher or lower depending on your calorie needs. Spinach stems are a great source of fiber, vitamins A and C, and iron. Spinach 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. by Shauna Havey | Nov 15, 2022 | Smoothies. Spinach contains an antioxidant known as alpha-lipoic acid, which studies suggest lowers glucose levels, increases insulin sensitivity, and prevents oxidative, stress-induced changes in patients with diabetes. However, there is no proof of these effects in human clinical trials at this time, so the jury is still out. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair. , There are two basic types of spinach: flat-leaf and savoy. WebThe ergogenic benefits of a red spinach supplement stem from its nutrient density and high nitrate levels. Spinach stems are a great source of fiber, vitamins A and C, and iron. This is why one of the primary symptoms of iron deficiency is heavy fatigue. Birthing babies with Spina bifida are protected against infection by taking folic acid in the early stages of pregnancy. Second, if you are going to be using the spinach for cooking or salad purposes, make sure to wash and dry the stems before using them. Pour the sauce over the drained stems and youve got yourself a delicious salad. All rights reserved. When it comes to nutrient-density, this leafy green vegetable is difficult to beat. As tasty as they are, spinach stems are also good for your health. However, both are highly nutritious vegetables, and both can form part of a healthful diet. Free radicals are byproducts of metabolism. Nutrition and kidney stone disease. So next time youre prepping spinach for a smoothie, dont toss the stems! Just be sure to thaw the spinach before adding it to the blender, otherwise youll end up with a clumpy smoothie. Spinach is typically safe to consume as part of a well-rounded, nutritious diet. Spinach contains many vitamins, minerals, and compounds that may have various health benefits. Any time of the year spinach is very tasty although the best is found nearing spring time. This low-calorie food is full of nutrients that are Boosts Hydration. Spinach is rich in dietary folate, and it contains 49% of the RDA per 100 grams. It is acceptable to eat spinach stems. Antioxidants, such as vitamin C, vitamin E, and beta carotene, may all assist lung function, and spinach contains all three. Spinach has a host of benefits. When cooked properly, stem tips help to add a slight bitterness and texture to the dish. 2016;120(1):41-48. Spinach Blend fresh or frozen spinach, strawberries, pineapple, banana, plain Greek yogurt, and chia seeds to make a delicious smoothie. Eating vegetables at night will reduce the amount of work your body does in the morning, allowing you to digest and absorb the nutrients more easily. As a result of better performance levels, red spinach can also improve muscle growth. Spinach contains many important plant compounds, including: These can play important roles in the body, from maintaining eye health to reducing inflammation. This low-calorie food is full of nutrients that are Boosts Hydration. As shown in the table, spinach is a very low-energy food and contains a minimal amount of calories. If you only eat fresh fruit, cut the pineapple and banana into 1-inch pieces and cut the banana into 12-inch slices. U.S. Department of Agriculture. Researchers suggest that the efficiency at which humans absorb the vitamin K in spinach could be as low as 10% (7). Nutrition Advance provides evidence-based food and nutrition articles. Vitamin niocin is thought to be responsible for the prevention of heart disease, brain damage, and arthritis. One study in eight healthy people found that spinach helped prevent oxidative damage. Dress with a mustard vinaigrette. 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). Spinach Soaking them helps to get the soil and other residues off the stems. Potassium-rich foods such as strawberries and bananas can help you meet your daily dose. Here you will find the complete nutritional values for spinach per 100-gram serving (2). They are all edible, not just tasty, but also different enough from the familiar to almost feel like a completely different vegetable. Cooked spinach also has a more consistent texture, which makes it easier to eat. Does blending destroy nutrients? Spinach is a superstar among green leafy vegetables. She is currently the nutrition consultant for UCLA's Executive Health program. When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. Make certain that you save your favorite recipes whenever possible by joining us today. But food can help you Curbs Appetite. Washing your spinach with water before you store it makes it more likely to go bad. Spinach is also very adaptable, and people consume it in a variety of different ways, from soups and curries to raw salad leaves. 7 Incredible Health Benefits of Spinach Juice 1. We will look at this in greater detail later. Additionally, lab studies have shown that kaempferol can induce cancer cell apoptosis, otherwise known as cell destruction (25). It contains vitamins and antioxidants that protect from chronic diseases and promote brain, cardiovascular, and eye health. Ozawa Y, Nagai N, Suzuki M, et al. Butter them up! Spinach is packed with nutrients and antioxidants. 2017;27(2):333-342. doi:10.1007/s10068-017-0281-1. Spinach also helps to protect the skin from the harmful ultraviolet radiation of the sun. Spinach You might think sipping water and other drinks are the only way to hydrate. Spinach is a popular leafy green vegetable that can be used in a variety of ways. Natural Laxatives for Constipation: Everything You Need to Know, 8 Evidence-Based Health Benefits of Quinoa. SO GOOD FOR YOU. Cancer prevention. Spinach Effect of different cooking methods on the content of vitamins and true retention in selected vegetables. The frozen spinach can be used in this recipe, but it has been blanched and given a slightly cooked flavor. Most of the health benefits that spinach can confer relate to the nutrients it provides. Department of Agriculture. 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. However, since these foods are often a rich source of nutrients andphytonutrients, it is likely that they can help to boost various measures of our health. Here is a summary of some recent research; Kaempferol is a flavonoid polyphenol which we can find in certain plant foods, and spinach is a particularly high source (23).