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She is currently the nutrition consultant for UCLA's Executive Health program. The benefits of eating spinach raw include that it is high in fiber, antioxidants, and vitamin A. Cooked spinach has a lower nutrient content, but it also has health benefits such as beingAnti-inflammatory and providing cancer-fighting nutrients. Because spinach stems do not contain any toxins, they are not poisonous. As mentioned earlier, spinach is a significant source of carotenoid compounds. It is true that frozen spinach is a low-cost and long-lasting alternative to fresh spinach. Spinach To achieve a thick and creamy texture, gradually add in a small amount of liquid. Spinach is a vegetable that's nearly all water. Spinach is a vegetarian source of iron, a mineral you need to help red blood cells bring oxygen to different areas of your body. Because fruit, fruit juice, yogurt, spinach, and fruit flavors are mixed in, the recipe results in a light tropical fruit smoothie. Inflammation is part of how your body mends itself after you get hurt or come into contact with a dangerous substance. Scientists have found a link between low intakes of vitamin K and a higher risk of bone fracture. Fibrous carbohydrate is a lot more filling than refined carbs, and it can help to reduce food cravings (, Fiber may potentially improve the health of our gut microbiota; the beneficial bacteria living in our digestive system. In a study published in 2016 in the journal Food & Function, researchers summarized the protective effects of spinach. Raw, cooked, canned, or steamed, plain old spinach isnt always exciting. People at risk for developing calcium oxalate kidney stones should moderate their intake of oxalate-rich foods. Red-Stemmed Malabar Spinach This article will provide a science-backed guide to spinach and its health benefits. 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 Spinach is rich in zeaxanthin and lutein, which are the carotenoids responsible for color in some vegetables. Frozen spinach is also a great option and has the added benefit of helping to keep your smoothie cold. 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). Whats more, its considered very healthy, as its loaded with nutrients and antioxidants. The benefits of eating spinach raw include that it is high in fiber, antioxidants, and vitamin A. Cooked spinach has a lower nutrient content, but it also has health benefits such as beingAnti-inflammatory and providing cancer-fighting nutrients. Dress with a mustard vinaigrette. Cataracts are an eye condition caused by oxidation of the lens of the eye. Because raw spinach contains only trace amounts of fat, it is low in cholesterol and high in vitamins. Its a great source of folate, which may prevent neural tube defects, such as spina bifida, during pregnancy. ", National Institutes of Health Office of Dietary Supplements: "Calcium," "Manganese," "Vitamin K," "Iron," "Vitamin A," "Copper," "Vitamin E," "Folate," "Vitamin B6," "Riboflavin," "Vitamin C," "Potassium. Nutrition and kidney stone disease. 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. However, dont forget the scrub them well. Soaking them helps to get the soil and other residues off the stems. Benefits As a result of better performance levels, red spinach can also improve muscle growth. They also contain lutein and zeaxanthin, which are important for eye health. This may help prevent constipation. 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. The second point to keep in mind is that the ingredients in the recipe can be confusing. How Viagra became a new 'tool' for young men, Ankylosing Spondylitis Pain: Fact or Fiction, https://www.sciencedirect.com/science/article/abs/pii/S0026049518301537, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6164534/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5726210/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5315033/, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC5409680/, https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/how-potassium-can-help-control-high-blood-pressure, https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC8157348/, https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/, https://www.tandfonline.com/doi/full/10.1080/01635581.2015.990573, https://www.kidney.org/atoz/content/potassium, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6723188/, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC8229448/, https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6051000/, https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/. But when combined with other foods, spinach can be delicious. Eye health. Can frozen spinach be added to smoothies? So next time youre prepping spinach for a smoothie, dont toss the stems! The answer to this question depends on how large your smoothie is and how much other ingredients you are adding. Hemoglobin is needed to transport oxygen from your lungs to the rest of your body. Learn more about natural laxatives. Antioxidants, such as vitamin C, vitamin E, and beta carotene, may all assist lung function, and spinach contains all three. If you do choose to eat the stems, it is best to cook them first. Antioxidants limit the harm that molecules called "free radicals" can do to your cells. When eating spinach, it must be thoroughly cleaned before consumption due to its gritty texture. Spinach also has several health benefits. 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. Eating just one cup of spinach fulfills the recommended daily amount of Vitamin K your body needs., The vitamin A in spinach is used by your body to grow tissues, including the largest organ in your body, skin. Health Benefits of Spinach (and 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 stems Spinach is a type of vegetable that can be eaten fresh or cooked. This article compares spinach and kale to, Packed with nutrients but low in calories, leafy greens are crucial to a wholesome diet. One reason why spinach is seen as safe to eat raw is because it is low in toxins and has strong anti-inflammatory properties. This means that if youre looking for nutrients in spinach, youll need to look elsewhere. Low or decreased MPOD is a risk factor for AMD. In a study published in 2015 in the journal Alzheimer's & Dementia, researchers tracked the eating patterns and cognitive abilities of more than 900 adults aged 58 to 98 years for about five years. Although magnesium deficiency is rare, many people in the United States do not get as much of the mineral, Foods that contain tryptophan can help the body produce serotonin, which may improve mood. They observed a significant decrease in the rate of cognitive decline among those who consumed larger amounts of leafy green vegetables than others. Frozen fruits, vegetables, and filling ingredients all come together to make a delicious healthy smoothie. Delicious Ways To Use Up Spinach Stems 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. So what is the verdict on spinach? Eye health. 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. This smoothie contains magnesium, which is essential for bone health. The 13 Healthiest Leafy Green Vegetables What is the best smoothie to make with frozen spinach? Most of the health benefits that spinach can confer relate to the nutrients it provides. Mitochondria are the energy powerhouses of cells. This should help it stay fresh for up to 5 days. Here are 14 of the healthiest leafy green vegetables you, This is a detailed review of spinach extract, a weight loss supplement that is also called Appethyl. When blended into a smoothie, the stems help to thicken and add creaminess without changing the flavor. Spinach is generally considered very healthy. A green smoothie is a healthy and delicious way to get started on the right foot. Free radicals are byproducts of metabolism. Potassium-rich foods such as strawberries and bananas can help you meet your daily dose. Soaking them helps to get the soil and other residues off the stems. This leafy green vegetable has a strong, flavorful taste, a slightly bitter aftertaste, and it can sometimes overpower milder flavors. ", Michigan State University: "Diet and inflammation.". Cancer prevention. This will help to make them more tender and easier to eat. Spinach And healthy fat increases the ability to absorb the eye disease-fighting antioxidant. This low-calorie food is full of nutrients that are Boosts Hydration. Comparing kale and spinach: What are the health benefits? However, it is worth noting that carotenoids are not precisely the same as vitamin A. Red-Stemmed Malabar Spinach Discover the links between diet and hair loss. Each serving of this fruit- and veggie-packed treat contains a serving of pineapple, banana, or apple. One study in 27 people found that eating spinach effectively lowered blood pressure levels. Spinach and other green vegetables contain chlorophyll, a pigment that gives plants their green color. 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. In a tender tender body, you may feel the stem. This natural compound can accumulate in plants growing in nitrate-rich soil, and it can have some beneficial effects when weconsume it. Spinach stems are a great source of fiber, vitamins A and C, and iron. Known by the botanical name of Spinacia oleracea, spinach is a leafy green vegetable that originated in South-West Asia (1). A great way to use spinach stems is to fry them up. Food Chemistry. 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. Health Benefits of Spinach Green Goodness. Spinach also contains 45% of the average daily value for folate, a B vitamin that helps form red blood cells and DNA. Despite the fact that spinach casts a spell over the smoothie, the color is ultra mild and will not alter its taste or texture. Saute fresh spinach with garlic, onions, and olive oil for a quick and nutritious side dish. 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. Lutein has also been shown to help preserve cognitive abilities. Here are 14 of the healthiest vegetables around. Spinach 2016;120(1):41-48. However, spinach contains antioxidants, which fight oxidative stress and help reduce the damage it causes. Avoid bundles of spinach with leaves that have bruises or look droopy. Cell damage from free radicals may play a role in illnesses like diabetes, cancer, and Parkinson's disease. This type of fiber may benefit your digestion. Any time of the year spinach is very tasty although the best is found nearing spring time. Finally, make sure not to overcut the stems if you plan on using them in either of these ways. Spinach Theyre packed with vitamin A, B6, C, Calcium, Iron and Magnesium. Can poor sleep impact your weight loss goals? 1) Rich In Carotenoids (Vitamin A) 8 Health Benefits of Watermelon, According to a Nutritionist, 5 Health Benefits of Blueberries, According to a Nutritionist, How Cooking Spinach Affects Its Nutrients, 20 Stress Relieving Foods to Try if You're Feeling Anxious, The Best and Worst Choices in Every Food Group, 9 Health Benefits of Broccoli, According to a Nutritionist, Immunity-Boosting Foods That Help Fight Infections, America's Healthiest Superfoods for Women, 12 Foods and Drinks That Boost Your Immune System, USDA database for the flavonoid content of selected foods. Nutrition Advance provides evidence-based food and nutrition articles. Vitamin K plays a vital role in blood clotting, as well as bone and heart health. Spinach is a superstar among green leafy vegetables. To maximize freshness, use frozen spinach, which is much smaller and easier to transport; instead of two cups packed fresh spinach, use one cup frozen. Among vegetable sources of vitamin C, spinach is one of the best, and it provides almost 50% of the RDA per 100 grams. Health Benefits Siener, R. (2021). However, it may cause adverse effects in some individuals. However, two of these compoundszeaxanthin and luteinare associated with specific health benefits for our eyes. Several other studies observed similar effects, indicating that spinach boosts heart health (7, 30, 31). However, further research is necessary on this topic (, Phytonutrients in spinach have demonstrated they can reduce oxidative damage. With spinach juice, you may be able to prevent vision loss, lower blood pressure, and maintain hair and skin health. Discover the other health benefits of chlorophyll. 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. The nutrition of blended fruits and vegetables is the same as that of their whole counterparts. 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. Due to its high potassium content, spinach may help reduce or manage high blood pressure. Spinach is an excellent source of iron, which helps your body make hemoglobin. Spinach contains two components, MGDG and SQDG, which may slow down cancer growth. 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 a popular leafy green vegetable that can be used in a variety of ways. However, because spinach still contains such a large amount of carotenoids, this would still provide benefit. Broccolis and spinachs stems and leaves are the same size, while beets, turnips, and radishes leaves are round. You can unsubscribe at any time. Add a touch of water and cover to steam until cooked. Is it safe to eat? Spinach also helps to protect the skin from the harmful ultraviolet radiation of the sun. As part of a nutritious diet, it can help support immune function, aid the digestive system, may even have anticancer properties. National Eye Institute.