This leafy green is also very high in vitamin K1, which can be a problem for people on blood thinners. You can chop the stems into 2-2.5 cm pieces and saut them with a little chili. Health Benefits of Spinach Green Goodness. This may reduce the risk of inflammation-related conditions (, In tests on 12,000 animals, animals with diets containing at least 10% chlorophyll-enriched spinach had a , Nitric oxide may improve physical performance and overall health by enhancing blood flow and reducing blood pressure (, Food rich in nitrate appears to improve endothelial function in elderly cardiovascular patients (, A randomized, controlled trial demonstrated that a week of meals high in spinach improved blood pressure and arterial stiffness, likely due to spinachs nitrate content (. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Incredible Smoothies recommends a 50/60 fruit-to-spinz ratio. Here are some tips for getting the most out of smoothies. Studies have shown that lutein appears to prevent ultraviolet damage to your lenses. As part of a nutritious diet, it can help support immune function, aid the digestive system, may even have anticancer properties. Your body is always getting rid of and rebuilding bone tissue. How does it taste? WebIt has a high amount of protein for a plant and is also a good source of magnesium, phosphorus, and potassium. 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. Healthline Media does not provide medical advice, diagnosis, or treatment. 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. 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. One reason why spinach is seen as safe to eat raw is because it is low in toxins and has strong anti-inflammatory properties. Spinach is high in insoluble fiber, which may boost your health in several ways (2). Spinach, raw. Nippon Ganka Gakkai Zasshi. This low-calorie food is full of nutrients that are Boosts Hydration. Cooked spinach has a lower calorie count and contains less nutrients. Spinach juice helps support your bone structure and teeth because its full of: Calcium; Vitamin C; Vitamin D; Potassium; Magnesium Stirem up! Spinach provides over 604% of the RDA for vitamin K. This essential fat-soluble vitamin plays an important role in several biological processes. Additionally, those compounds trigger the release of satiety hormones that make you feel full and satisfied after eating spinach. ", American Optometric Association: "Diet and Nutrition. Among vegetable sources of vitamin C, spinach is one of the best, and it provides almost 50% of the RDA per 100 grams. Sass is also a three-time New York Times best-selling author and Certified Plant Based Professional Cook. This article will provide a science-backed guide to spinach and its health benefits. 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). To make the salad, combine spinach with plain Greek yogurt, some milk or juice, and some of your favorite fruits. Because its entirely edible, theres no need to waste any spinach. Spinach is generally considered very healthy. It is rich in vitamins and minerals, and it contains some other bioactive compounds that may further benefit our health. 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). The researchers found that the participants' blood nitrate levels increased after consuming the drinks. There are many different species of spinach, but the vegetable generally has rounded, dark green leaves. 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. Several human studies link spinach consumption to a reduced risk of prostate cancer. Furthermore, leafy vegetables can aid in digestion. Vitamins A, B6, C, calcium, iron, and magnesium are all present in them. Antioxidants limit the harm that molecules called "free radicals" can do to your cells. U.S. Department of Agriculture. Cataracts are an eye condition caused by oxidation of the lens of the eye. Diastolic blood pressurethe bottom number on a blood pressure reading, indicating the amount of pressure in your arteries between heartbeatsremained low for five hours after consuming the spinach and rocket salad drinks. One study in eight healthy people found that spinach helped prevent oxidative damage. Broccolis and spinachs stems and leaves are the same size, while beets, turnips, and radishes leaves are round. For this reason, carotenoids are often called vitamin A precursors. Boosts the immune system and may help to protect against illnesses and infections. Spinach also has several health benefits. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. 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. ", Michigan State University: "Diet and inflammation.". A person can increase their bodys iron absorption from plant-based products by consuming them alongside foods rich in vitamin C. Spinach contains approximately 30 mg of calcium per cup. Mitochondria are the energy powerhouses of cells. 7 Incredible Health Benefits of Spinach Juice 1. Eating a diet rich in fruits and vegetables may help reduce the severity of asthma symptoms and lessen the risk of attacks. 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 Folate is a member of the B vitamin family, and it has the crucial tasks of producing energy, making new DNA, and creating new red blood cells (10, 11). As shown in the table, spinach is a very low-energy food and contains a minimal amount of calories. Spinach and other leafy greens high in vitamin C are crucial for building and maintaining collagen, which provides structure to skin and hair. However, certain individuals may need to eat this vegetable in moderation. So next time youre prepping spinach for a smoothie, dont toss the stems! The frozen spinach can be used in this recipe, but it has been blanched and given a slightly cooked flavor. As a result of better performance levels, red spinach can also improve muscle growth. Any time of the year spinach is very tasty although the best is found nearing spring time. Spinach contains many vitamins, minerals, and compounds that may have various health benefits. It contains four times the nutrients of fresh spinach, including fiber, folate, iron, and calcium. Free radicals are byproducts of metabolism. 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). [Effects of constant intake of lutein-rich spinach on macular pigment optical density: A pilot study]. 1) Rich In Carotenoids (Vitamin A) Spinach contains many important plant compounds, including: These can play important roles in the body, from maintaining eye health to reducing inflammation. Vitamin A is an essential fat-soluble vitamin that can boost immunity and has antioxidant activity (3). So, it's important to consume spinach raw for maximum lutein intake. You also get tons of vitamin A from spinach, which supports good vision. Cancer prevention. Saute fresh spinach with garlic, onions, and olive oil for a quick and nutritious side dish. Your bones and teeth are pretty important you want to keep them strong and healthy! However, because spinach still contains such a large amount of carotenoids, this would still provide benefit. There are affiliate links included in this post, which means that I receive a small commission for any products purchased without any additional cost. The macular pigment acts like internal sunglasses to protect the eyes. ", Journal of Diabetes & Metabolic Disorders: "Effects of thylakoid intake on appetite and weight loss: a systematic review. 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. Antioxidants, such as vitamin C, vitamin E, and beta carotene, may all assist lung function, and spinach contains all three. Keep the spinach in a refrigerator in a plastic bag for storing food. Spinach is a nutritious and plant-based source of iron, a mineral that is crucial in transporting oxygen in the blood. Yes, spinach stems are edible. 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. You can buy it canned or fresh and eat it cooked or raw. 2005-2023 Healthline Media a Red Ventures Company. However, some people prefer to remove the stems before eating spinach. You also get potassium from spinach, which helps keep your heart working right. People who are prone to kidney stones may want to avoid spinach. WebSpinach is a superior supplier of vitamin K, vitamin A, manganese, magnesium, folic acid, iron, vitamin C, vitamin B2, and potassium, and it includes a lot of dietary fiber, vitamin B6, vitamin E, and omega-3 fatty acids, which are essential for the maintenance, improvement, and regulation of human tissues. However, there is one area where spinach stem may be harmful- when eaten raw. Spinach is low in carbs but high in insoluble fiber. Dont defrost; instead, add directly to the blender and blend. She is a competitive cook, foodie, party aficionado, food photographer, writer, and most of all, just a person who loves and cherishes her family. However, further research is necessary on this topic (, Phytonutrients in spinach have demonstrated they can reduce oxidative damage. Spinach is a popular leafy green vegetable that can be used in a variety of ways. Spinach also has several health benefits. Each serving of this fruit- and veggie-packed treat contains a serving of pineapple, banana, or apple. They also contain lutein and zeaxanthin, which are important for eye health. Connect with her on Instagram and Facebook, or visit www.CynthiaSass.com. 1) Rich In Carotenoids (Vitamin A) If you only eat fresh fruit, cut the pineapple and banana into 1-inch pieces and cut the banana into 12-inch slices. The answer may surprise you, but the truth is that it is possible. Cucumbers, as a fruit, are an excellent source of hydration, as well as a source of skin health and blood sugar stabilization. Different cooking methods can change the nutritional content of spinach. You should try to eat one cup (about the size of a tennis ball) of some type of leafy green vegetable, like spinach, every day. Any time of the year spinach is very tasty although the best is found nearing spring time. How potassium can help control high blood pressure. Here you will find the complete nutritional values for spinach per 100-gram serving (2). It is critical to thoroughly scrub them before eating them so that any residue does not accumulate. However, dont forget the scrub them well. Most of the health benefits that spinach can confer relate to the nutrients it provides. The best thing to do is to leave the spinach out of the oven. Spinach juice helps support your bone structure and teeth because its full of: Calcium; Vitamin C; Vitamin D; Potassium; Magnesium When cooked properly, stem tips help to add a slight bitterness and texture to the dish. But food can help you Curbs Appetite. It contains vitamins and antioxidants that protect from chronic diseases and promote brain, cardiovascular, and eye health. In contrast, vitamin K2 occurs in animal foods like cheese, meat, and organ meats, and also in fermented foods such as natto. Frozen spinach is also a great option and has the added benefit of helping to keep your smoothie cold. Vitamin C also helps your body increase the amount of iron it absorbs from plant-based foods, which supports the healing process, too. Individuals are able to exercise harder for a This article explains everything you need to know about spinach and its health benefits. Adequate vitamin K consumption is important for good health. (2021). If youre like most people, you probably throw away spinach stems without a second thought. When you chop spinach into small pieces, lutein releases from the leaves. 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. Cooked spinach also has a more consistent texture, which makes it easier to eat. Spinach contains several important plant compounds, including (4, 5, 6, 7, 8, 9, 10): Spinach boasts many plant compounds that can improve health, such as lutein, kaempferol, nitrates, quercetin, and zeaxanthin. It contains vitamins and antioxidants that protect from chronic diseases and promote brain, cardiovascular, and eye health. For extra flavor and better absorption of the fat-soluble vitamins, try sauteing the spinach in the remaining beef fat. WebHow to Prepare Spinach. Spinach is one of the most nutritious vegetables in the world. Your bones and teeth are pretty important you want to keep them strong and healthy! This article compares spinach and kale to, Packed with nutrients but low in calories, leafy greens are crucial to a wholesome diet. Spinach is typically safe to consume as part of a well-rounded, nutritious diet. But food can help you Curbs Appetite. This should help it stay fresh for up to 5 days. Spinach also contains vitamin K, fiber, phosphorus, and thiamine. Spinach is rich in many nutrients, including Vitamin A, Vitamin C, Vitamin K, iron, folate, and potassium. Aside from squash, there are a variety of vegetables available such as pumpkin, acorn, and kababocha. Spinach is a rich source of minerals, and it is particularly high in vitamin K1 and carotenoid vitamin A precursors. Additionally, spinach contains some interesting compounds such as kaempferol and nitrate, and these compounds may have a beneficial impact on our body. ", U.S. Department of Agriculture: "Spinach, raw. Raw, cooked, canned, or steamed, plain old spinach isnt always exciting. SO GOOD FOR YOU. They also decreased the size of the tumor (22, 23). We can find vitamin K1 mainly in green vegetables and sea vegetation such as seaweed. Related: How much calcium is in broccoli? Blend spinach into anything from a fruit smoothie to pancakes to hummus, and add it to soups, veggie chili, and tacos. Some people say yes while others say no. Spinach is one of the most concentrated sources of oxalate out of all food (28). They can cause oxidative stress, which triggers accelerated aging and increases your risk of cancer and diabetes (11). 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. Bake together spinach, artichoke hearts, mayonnaise, Parmesan, and Monterey Jack cheese for a classic dip. Discover the other health benefits of chlorophyll. Spinach is a green leafy vegetable that is high in Vitamin K and calcium. All rights reserved. 7 Incredible Health Benefits of Spinach Juice 1. Likewise, one animal study notes that spinach might suppress cancer formation (26). Inflammation is part of how your body mends itself after you get hurt or come into contact with a dangerous substance. Some antioxidants in spinach include kaempferol, quercetin, myricetin, and isorhamnetinalso known as flavonoids. Health benefits of spinach Oxidative stress. You can make it without defrosting by simply adding ice to the blender. The spinach drink, as well as the beetroot juice and rocket salad drinks, also lowered blood pressure. Spinach can be a healthy way to get some spinach into your diet, but there are some people who should not eat it because of the health risks it poses. 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. However, some people may benefit from limiting their intake of this vegetable. Thylakoids can also make your stomach empty later. However, both are highly nutritious vegetables, and both can form part of a healthful diet. Studies have found that people who take lutein supplements are at a lower risk for macular degeneration, which is the leading cause of vision impairment and blindness. Incorporate a handful of spinach into your meals as a bed for whatever else you're eating to add a few spinach leaves with each bite. This will help avoid any problems down the road. Because raw spinach contains only trace amounts of fat, it is low in cholesterol and high in vitamins. A great way to use spinach stems is to fry them up. You might think sipping water and other drinks are the only way to hydrate. Flat spinach, also known as baby spinach, is widely popular in the U.S. and is often sold bagged, canned, or frozen.. The second point to keep in mind is that the ingredients in the recipe can be confusing. 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. Heart failure: Could a low sodium diet sometimes do more harm than good? 7 Incredible Health Benefits of Spinach Juice 1. 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. However, it may cause adverse effects in some individuals. 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. Look no further than the stem and leaves! Just defrost and squeeze out the extra water. All rights reserved. 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. The leaves of savoy spinach are typically wrinkled and curly. Most things in nutrition are neither black nor white. Spinach is rich in dietary folate, and it contains 49% of the RDA per 100 grams. When blended into a smoothie, the stems help to thicken and add creaminess without changing the flavor. As such, it could interfere with blood-thinning medication. ", 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. With spinach juice, you may be able to prevent vision loss, lower blood pressure, and maintain hair and skin health. When the researchers fried spinach at a high temperature, a considerable percentage of the lutein decreased after two minutes. Magnesium: Fact sheet for health professionals. Spinach is also a source of nitrates, which are naturally-occurring chemicals. 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. Spinach has similar cool-season growing conditions and requirements as lettuce, but it is more versatile in both its nutrition Because spinach stems are free of harmful chemicals, it is safe to eat them. Some alkaloids found in spinach are not generally considered bitter, but they may be when consumed in high doses. About Spinach. A bit of butter on top of spinach is not only tastier but healthier too. When it comes to vegetables, there are a lot of things you can enjoy, but knowing all the different ones can be difficult. The research indicated that consuming spinach may help curb AMD risk. Health benefits of spinach Oxidative stress. All rights reserved. One cup of leafy green vegetables contains more than 160 milligrams of potassium, calcium, magnesium, and phosphorus in addition to potassium, calcium, magnesium, and phosphorus. Its a great source of folate, which may prevent neural tube defects, such as spina bifida, during pregnancy. One cup of spinach contains 24 mg of magnesium. So next time youre prepping spinach for a smoothie, dont toss the stems! Department of Agriculture. You can create an account to easily access your favorite projects and tutorials. Yes, you can taste spinach in a smoothie. The vitamin increases the bioavailability of foods rich in iron. 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 You can find out more about our use, change your default settings, and withdraw your consent at any time with effect for the future by visiting Cookies Settings, which can also be found in the footer of the site. They observed a significant decrease in the rate of cognitive decline among those who consumed larger amounts of leafy green vegetables than others. Spinach is a rich source of manganese and magnesium, and it contains a range of other minerals in small to moderate amounts. Spinach is rich in zeaxanthin and lutein, which are the carotenoids responsible for color in some vegetables. 100 grams of this leafy green provides 3.6 grams of carbohydrate, but most of this2.2 gramsis fibrous carbohydrate. 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. Give it a try and reap those vitamins, minerals, and antioxidants that promote healthy living. Vitamin C: Fact sheet for health professionals. Raw spinach is high in vitamins, has very few calories, and tastes the same as it was when it was raw. Frozen spinach is another option for soups, stews, and egg dishes. Vitamin K plays a vital role in blood clotting, as well as bone and heart health. When making smoothies, I always save a small amount of frozen spinach in the freezer. There is a lot of folate in spinach. Some of the health risks associated with eating spinach include serious stomach problems, IQ damage, and an increased risk for cancer. Unfortunately, some people are sensitive to this oxalate, and these individuals may develop kidney stones from a high-oxalate diet. A healthy smoothie should consist of at least one or two handfuls of raw spinach. As everybody knows, it is real Popeye food. First, spinach is high in thiamin and niacin, which can lead to deficiencies in these nutrients. 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. You can then add the spinach leaves to a blender along with the other ingredients for your smoothie. Comparing kale and spinach: What are the health benefits? Theyre packed with vitamin A, B6, C, Calcium, Iron and Magnesium. 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. 2005 - 2023 WebMD LLC. Eating too much fiber can cause gas, cramping, and abdominal pain. This happens because they lower levels of a hunger hormone and raise hormones that make you feel full. 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. 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. You might think sipping water and other drinks are the only way to hydrate. Similar to the vitamin A issue, plant sources of vitamin K have poor absorption rates in humans. 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 However, realistic servings of spinach are not a problem for the majority of people, and many different foods also contain oxalic acid. Additionally, lab studies have shown that kaempferol can induce cancer cell apoptosis, otherwise known as cell destruction (25). Scientists have found a link between low intakes of vitamin K and a higher risk of bone fracture. Due to this leafy greens impressive nutrient density, it can play an excellent role in a healthy diet. Additionally, spinach contains some interesting compounds such as kaempferol and nitrate, and these compounds may have a beneficial impact on our body. Spinach is a superstar among green leafy vegetables. Spinach is rich in zeaxanthin and lutein, which are the carotenoids responsible for color in some vegetables. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair. When you close the bag, get out all the air. Make sure to include as many interesting ingredients as possible in your smoothies. Some people think so, while others disagree. As tasty as they are, spinach stems are also good for your health. Spinach, however, contains higher amounts of some other nutrients, including vitamin K, than bok choy. If youre considering eating spinach stems, its important to be aware of some potential health risks. Dress with a mustard vinaigrette. The main one of these is oxalate (otherwise known as oxalic acid), an organic acid that spinach contains in high amounts. Eye 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. Potassium-rich foods such as strawberries and bananas can help you meet your daily dose. 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. Saute fresh spinach with garlic, onions, and olive oil for a quick and nutritious side dish. WebSpinach is a superior supplier of vitamin K, vitamin A, manganese, magnesium, folic acid, iron, vitamin C, vitamin B2, and potassium, and it includes a lot of dietary fiber, vitamin B6, vitamin E, and omega-3 fatty acids, which are essential for the maintenance, improvement, and regulation of human tissues. Cooked spinach is considered to be healthier than raw spinach. A green smoothie is a healthy and delicious way to get started on the right foot. Spinach stems are a great source of fiber, vitamins A and C, and iron. Health Benefits of Spinach Green Goodness. Spinach stems are a great source of fiber, vitamins A and C, and iron. WebIt has a high amount of protein for a plant and is also a good source of magnesium, phosphorus, and potassium. Free radicals are byproducts of metabolism. Spinach is a great leafy green which can be eaten raw or cooked. Spinach is high in vitamin K1, which serves several functions in your body but is best known for its role in blood clotting. This is an article about oxalate and its health effects. There is no causal proof that spinachor any vegetablecan help to prevent disease. Although it is easy to find scare stories about anti-nutrients in vegetables, they are not a concern for most people. Spinach and kale are both powerhouses of nutrition, associated with many impressive health benefits. Carrots and cauliflower are both superfood foods with vitamin C, potassium, iron, copper, fiber, and vitamin A in addition to their minerals and vitamins. When blended into a smoothie, the stems help to thicken and add creaminess without changing the flavor.