Spinach is available all year round but is in season during the spring (March - June). It is well known for its nutritional qualities and has always been regarded as a plant with remarkable abilities to restore energy, increase vitality and improve the quality of the blood. There are sound reasons why spinach would produce such results, primarily the fact that it is rich in iron. Iron plays a central role in the function of red blood cells which help in transporting oxygen around the body, in energy production and DNA synthesis. Spinach is also an excellent source of vitamin K, vitamin A, vitamin C and folic acid as well as being a good source of manganese, magnesium, iron and vitamin B2. Vitamin K is important for maintaining bone health and it is difficult to find vegetables richer in vitamin K than spinach. Others include kale, broccoli and green cabbage.
This healthy green is full of vitamins, antioxidants and minerals.Spinach has an extremely high nutritional value and is rich in antioxidants. It is a good source of vitamins A, B2, C and K, and also contains magnesium, manganese, folate, iron, calcium and potassium.The benefits of spinach are many. Leafy greens like spinach provide more nutrients than any other food, when compared calorie for calorie. Here are some spinach facts to consider:
Those with digestive disorders, alcoholic, older adults and individuals taking medications such as antibiotics and diuretics are more likely to have a magnesium deficiency and should consume more leafy greens.
The nutritional value of spinach indicates it to be avery nutrient-dense food. It is low in calories yet very high in vitamins, minerals and other phytonutrients. When you consume this healthy food, you don’t need to worry about your weight-loss diet as you take in abundant, good-for-you nutrients.
Those with digestive disorders, alcoholic, older adults and individuals taking medications such as antibiotics and diuretics are more likely to have a magnesium deficiency and should consume more leafy greens.
The nutritional value of spinach indicates it to be avery nutrient-dense food. It is low in calories yet very high in vitamins, minerals and other phytonutrients. When you consume this healthy food, you don’t need to worry about your weight-loss diet as you take in abundant, good-for-you nutrients.
This leafy green is an excellent source of vitamin K, vitamin A, magnesium, folate, manganese, iron, calcium, vitamin C, vitamin B2, potassium, and vitamin B6. It’s a very good source of protein, phosphorus, vitamin E, zinc, dietary fiber, and copper. Plus, it’s a good source of selenium, niacin, and omega-3 fatty acidsThis is a heart-healthy food. It’s an outstanding source of vitamins C and A which are antioxidants that help reduce free radical amounts in the body. The antioxidants work to keep cholesterol from oxidizing. In addition, folate is good for a healthy cardiovascular system, as well as magnesium, a mineral that helps to lower high blood pressure.
Cooking spinach actually increases its health benefits! Just half a cup of cooked spinach will give you thrice as much nutrition as one cup of raw spinach. That’s because the body cannot completely break down the nutrients in raw spinach for its use.
In a recent study on the relationship between risk of prostate cancer and vegetable intake including the vegetables spinach, broccoli, cauliflower, cabbage, Brussels sprouts, mustard greens, turnip greens, collards, and kale only spinach showed evidence of significant protection against the occurrence of aggressive prostate cancer. ("Aggressive prostate cancer" was defined as stage III or IV prostate cancer with a Gleason score of at least 7. Gleason scores are based on lab studies of prostate tissue and common tumor-related patterns.) The study authors did not speculate about specific substances in spinach that may have been involved in decreased prostate cancer risk. However, we know that certain unique anti-cancer carotenoids—called epoxyxanthophylls — are plentiful in spinach, even though they may not be as effectively absorbed as other carotenoids like beta-carotene and lutein. You can count on seeing future research on neoxanthin and violaxanthin — two anti-cancer epoxyxanthophylls that are found in plentiful amounts in the leaves of spinach.
- Diabetes management:
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Studies have shown that consumption of green leafy vegetables such as spinach may slow the age-related decline in brain function. So, eat your greens and keep working those crossword puzzles to keep your brain young and agile.
Studies have shown that consumption of green leafy vegetables such as spinach may slow the age-related decline in brain function. So, eat your greens and keep working those crossword puzzles to keep your brain young and agile.
There’s a compound in spinach called oxalic acid, which blocks the absorption of calcium and iron. An easy way to solve this problem is to pair spinach with a food high in vitamin C. Mandarin oranges and cantaloupes spring to mind here. Another way to reduce the power of oxalic acid is to boil the spinach leaves for at least two minutes.
Some conditions that are identified as inflammatory, such as arthritis, osteoporosis, migraine headaches, and asthma, may be helped because of the anti-inflammatory properties of some of the nutrients found in spinach.
Neurological Benefits:
Several components of spinach like potassium, folate, and various antioxidants are known to provide neurological benefits to people who regularly consume them. According to Neurology, folate reduces due the occurrence of Alzheimer’s disease, so spinach is a very good idea for people who are at high risk of neural or cognitive decline. Potassium is an integral part of brain health as well, and it has been linked to increased blood flow to the brain, and heightened cognition, concentration, and neural activity.
Maintains Blood Pressure:
Spinach has a very high content of potassium and a low content ofsodium. This composition of minerals is very beneficial for high blood pressure patients as potassium lowers and sodium raises the blood pressure. The folate present in spinach also contributes to the reduction of hypertension and relaxes blood vessels, while maintaining proper blood flow. By reducing blood pressure and relaxing the tension of vessels and arteries, you can reduce stress on the cardiovascular system and increase oxygenation to the body’s organ systems for optimal functionality.Lowering blood pressure: because of its high potassium content, spinach is recommended to those with high blood pressure to negate the effects of sodium in the body. A low potassium intake may be just as big of a risk factor in developing high blood pressure as a high sodium intake.
Other high potassium foods include potatoes, tomatoes, lima beans and oranges.
The risks for developing asthma are lower in people who consume a high amount of certain nutrients. One of these nutrients is beta-carotene, of which spinach is an excellent source. Apricots, broccoli, cantaloupe, pumpkin and carrots are also rich sources of beta-carotene.
Iron deficiency anemia
This is the most common type of anemia, and women are its largest risk group. Without sufficient iron, your blood can’t produce enough hemoglobin, a blood protein that gives blood cells their red color and transports oxygen to organs. Eating iron-rich foods is important for those suffering from or at risk of anemia, and with 36 percent of your daily iron needs per cooked cup, spinach is a good option. The National Organization of Women’s Health, as well as the National Heart, Lung and Blood Institute recommends eating spinach as part of an anemia prevention or treatment program.
Reduced Risk of Cataracts:
The lutein and zeaxanthin present in spinach both act as strong antioxidants, thus preventing the eyes from the harsh effects of UV rays that can lead to cataracts. They also reduce the impact of free radicals, which can be a major cause of cataracts and other eye
Anti cancer
Some studies have noted possible anti-cancer effects among prostate, breast and prostate cancers. One study published in the Journal of Nutrition looked at 15 kinds of carotenoids to see if they combatted cancer cells and found only neoxanthin from spinach and fucoxanthin from brown algae to be significantly effective.
A component of spinach, factor C0-Q10, which is an antioxidant, plays an important role in strengthening muscles, especially heart muscles which continuously pump blood to all parts of the body. According to the Journal of Cardiovascular Nursing, C0-Q10 can be used to prevent and treat many cardiovascular diseases like hyperlipidemia, heart failure, hypertension and coronary heart disease.
Skin and hair
“Want healthier-looking hair? Eat more spinach!” raved Ware. “Spinach is high in vitamin A, a nutrient required for sebum production to keep hair moisturized. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair.”
To get the most nutritional benefit when cooking spinach, steam it or cook lightly in a small amount of water.
