Free radicals are byproducts of metabolism. This content is for informational purposes only and Nutrition Advance does not provide medical advice. In a study published in 2016 in the journal Food & Function, researchers summarized the protective effects of spinach. Spinach is high in vitamin K1, which serves several functions in your body but is best known for its role in blood clotting. Alzheimers Dement. Cancer prevention. Combine spinach, garlic, onions, chicken broth, and a russet potato in a blender to make a hearty soup. Red-Stemmed Malabar Spinach You can buy it canned or fresh and eat it cooked or raw. Spinach Health Benefits Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Spinach is rich in zeaxanthin and lutein, which are the carotenoids responsible for color in some vegetables. 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. It has a slender, flexible stem that is sensitive to sunlight. Blend fresh or frozen spinach, strawberries, pineapple, banana, plain Greek yogurt, and chia seeds to make a delicious smoothie. Because spinach stems do not contain any toxins, they are not poisonous. Fold spinach, red bell peppers, and hummus together in a whole wheat flatbread for a healthy, filling snack. As tasty as they are, spinach stems are also good for your health. Department of Agriculture. We can find vitamin K1 mainly in green vegetables and sea vegetation such as seaweed. Spinach Juice Theyre packed with vitamin A, B6, C, Calcium, Iron and Magnesium. Take this one with a pinch of salt, but research suggests that certain compounds in spinach may help to reduce the risk of cancer. Spinach is a superstar among green leafy vegetables. Yes, spinach stems are edible. This will help to make them more tender and easier to eat. First, spinach is high in thiamin and niacin, which can lead to deficiencies in these nutrients. Spinach is rich in many nutrients, including Vitamin A, Vitamin C, Vitamin K, iron, folate, and potassium. The frozen spinach can be used in this recipe, but it has been blanched and given a slightly cooked flavor. In the present time, spinach grows all around the world, and it is a popular part of the cuisine in many countries. The second point to keep in mind is that the ingredients in the recipe can be confusing. For example, try incorporating spinach into a smoothie, combined with healthy fatsuch as avocado or almond butter. When blended into a smoothie, the stems help to thicken and add creaminess without changing the flavor. When it comes to nutrient-density, this leafy green vegetable is difficult to beat. The calories in spinach are primarily from small amounts of carbohydrate and protein, with minimalfat content. 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. Strengthens Your Bones and Teeth. Spinach If you have trouble deciding if a particular part of spinach is edible, taste it before eating it. ", National Center for Complementary and Integrative Health: "Antioxidants: In Depth. 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. Flat spinach, also known as baby spinach, is widely popular in the U.S. and is often sold bagged, canned, or frozen.. Just be sure to thaw the spinach before adding it to the blender, otherwise youll end up with a clumpy smoothie. Spinach is chock full of fiber. ", FDA: "Interactive Nutrition Facts Label - Vitamins and Minerals Chart. 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. Discover the links between diet and hair loss. Some people say yes while others say no. Benefits Also, a study published in 2018 in Food Science and Biotechnology examined the effects of different cooking methods on the vitamin content in selected vegetables, including spinach. However, dont forget the scrub them well. Spinach They also contain lutein and zeaxanthin, which are important for eye health. There is no causal proof that spinachor any vegetablecan help to prevent disease. Spinach is also rich in dietary oxalate. The research indicated that consuming spinach may help curb AMD risk. 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. Although it is easy to find scare stories about anti-nutrients in vegetables, they are not a concern for most people. Baby spinach leaves, in addition to being safe to eat without trimming the stems, should be broken up if they are large enough. One study in 27 people found that eating spinach effectively lowered blood pressure levels. 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. Cooked spinach is considered to be healthier than raw spinach. For example, some people might enjoy spinach because of how healthy it is for their diet, while others might not like it because its poisonous to them. In high concentrations, this substance can cause harmful effects to those with reduced kidney function. Delicious Ways To Use Up Spinach Stems Several human studies link spinach consumption to a reduced risk of prostate cancer. Spinach is a superstar among green leafy vegetables. Strengthens Your Bones and Teeth. 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. 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. Saute fresh spinach with garlic, onions, and olive oil for a quick and nutritious side dish. Spinach is a green leafy vegetable that is high in Vitamin K and calcium. 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. 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. Spinach is an excellent source of iron, which helps your body make hemoglobin. How much spinach can I eat in one day? WebThe ergogenic benefits of a red spinach supplement stem from its nutrient density and high nitrate levels. Spinach also contains iron, potassium, vitamin E, and magnesium. Spinach is also high in potassium. A spinach smoothie can provide a healthy start to the day and has a number of benefits, including increasing fiber intake, contributing to your daily 5 a day requirement for vitamin C, boosting your vitamin D levels, keeping you energized, and potentially helping with common health conditions such as eczema. Adding flavorful fruits to a spinach smoothie will help it taste more like a spinach smoothie than a spinach smoothie. Eating this leafy green may also help prevent breast cancer (24, 25). Search keyword is too short. The anti-inflammatory effects of spinach make it a key contender for protecting the brainspecifically in terms of aging. Individuals are able to exercise harder for a Individuals are able to exercise harder for a A buildup of this oil can lead to acne. Per the Department of Agriculture, flavonoids are compounds that may help protect you against cancer, as well as cardiovascular and inflammatory diseases. You might think sipping water and other drinks are the only way to hydrate. Cooked spinach also has a more consistent texture, which makes it easier to eat. Frozen spinach is also a great option and has the added benefit of helping to keep your smoothie cold. There are many ways to prepare spinach. Here are 7 health benefits of eating cucumber. SO GOOD FOR YOU. Here are some tips for getting the most out of smoothies. Spinach is rich in iron, vitamin C and E, potassium, and magnesium. One serving contains approximately 3 1/3 cups of raw or 1/2 cup of cooked vegetables. 2016;7(8):3337-3353. doi:10.1039/c6fo00051g, Morris MC, Tangney CC, Wang Y, Sacks FM, Bennett DA, Aggarwal NT. About Spinach. Theres no wrong answer when it comes to using fresh or frozen spinach in smoothies. Spinach They are, in fact, just as safe and tasty to consume as leaves. African spinach As tasty as they are, spinach stems are also good for your health. This will help avoid any problems down the road. Benefits Delicious Ways To Use Up Spinach Stems Around 60% of kidney stones are found to contain oxalate (29, 30). Free radicals are byproducts of metabolism. Markedly, nitric oxide can havesignificant impacts on vascular health such as lowering blood pressure. (2016). People at risk for developing calcium oxalate kidney stones should moderate their intake of oxalate-rich foods. To achieve a thick and creamy texture, gradually add in a small amount of liquid. Researchers suggest that the efficiency at which humans absorb the vitamin K in spinach could be as low as 10% (7). Similar to the vitamin A issue, plant sources of vitamin K have poor absorption rates in humans. Finally, make sure not to overcut the stems if you plan on using them in either of these ways. Iron is also important for maintaining healthy pregnancies, supporting the immune system, and aiding digestive processes. Additionally, if someone is taking blood-thinners, such as warfarin, it is important that they do not suddenly begin to change the amount of food they eat containing vitamin K, such as spinach. Spinach This article explains everything you need to know about spinach and its health benefits. Benefits When eating spinach, it must be thoroughly cleaned before consumption due to its gritty texture. African spinach 2005 - 2023 WebMD LLC. Each serving of this fruit- and veggie-packed treat contains a serving of pineapple, banana, or apple. However, spinach contains antioxidants, which fight oxidative stress and help reduce the damage it causes. Most parts of spinach are edible, but some may be less tasty than others. 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. What is the latest research on the form of cancer Jimmy Carter has? As a result of better performance levels, red spinach can also improve muscle growth. Receive a notification each time we publish a new article, and get exclusive guides direct to your inbox. Stirem up! ", Michigan State University: "Diet and inflammation.". According to research, eating spinach fresh out of the packet and combining it with a smoothie is the best way to get it. Related: How much calcium is in broccoli? 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. Nutrition Advance provides evidence-based food and nutrition articles. Spinach also has several health benefits. 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. Most of the health benefits that spinach can confer relate to the nutrients it provides. Spinach The 13 Healthiest Leafy Green Vegetables People who are prone to kidney stones may want to avoid spinach. With each sip, you will consume a nutrient-rich beverage made with protein, fiber, vitamins, and minerals. 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). Learn more about foods that promote regular digestive function. But long-term inflammation can be unhealthy. Spinach is a nutritious leafy, green vegetable that may benefit skin, hair, and bone health. Spinach is a superstar among green leafy vegetables. 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. Can diet help improve depression symptoms? 7 Incredible Health Benefits of Spinach Juice 1. The snack is more like a cooks treat than one for the midnight snacker. Benefits Spinach is low in carbs but high in insoluble fiber. (2022). Although spinach is very low in calories, it is loaded with beneficial nutrients. However, both are highly nutritious vegetables, and both can form part of a healthful diet. Mitochondria are the energy powerhouses of cells. It also defends your body from other things that can hurt you, like toxins. We avoid using tertiary references. In a study published in 2016 in the Journal of Nutrition, a group of seven women and 11 men consumed four nitrate-rich drinks, including a spinach beverage. 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. Spinach has a host of benefits. 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. A green smoothie is a healthy and delicious way to get started on the right foot. Health benefits of spinach Oxidative stress. Here are 14 of the healthiest vegetables around. However, two of these compoundszeaxanthin and luteinare associated with specific health benefits for our eyes. Spinach The taste of spinach is quite strong, so it will be quite noticeable in a smoothie. You can also boil them in salted water for 4-5 minutes. Spinach is one of the most concentrated sources of oxalate out of all food (28). Spinach is a vegetarian source of iron, a mineral you need to help red blood cells bring oxygen to different areas of your body. Additionally, this vegetable provides minerals and vitamins that can confer a range of benefits.