2016;120(1):41-48. You also get potassium from spinach, which helps keep your heart working right. Most of the health benefits that spinach can confer relate to the nutrients it provides. Helps to maintain healthy cartilage, bones, skin, and teeth. What is the best smoothie to make with frozen spinach? The taste of spinach is quite strong, so it will be quite noticeable in a smoothie. Does spinach contain any vitamin E? 7 Incredible Health Benefits of Spinach Juice 1. Youll get more nutrition from spinach stems because theyre higher in fiber than the leaf itself. Additionally, spinach contains some interesting compounds such as kaempferol and nitrate, and these compounds may have a beneficial impact on our body. Low or decreased MPOD is a risk factor for AMD. It belongs to the amaranth family and is related to beets and quinoa. However, there is no proof of these effects in human clinical trials at this time, so the jury is still out. Around 60% of kidney stones are found to contain oxalate (29, 30). After 15 to 30 seconds, increase the speed to a high setting. 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. We promise not to spam you. Raw spinach has roughly the same amount of nutrients as fresh spinach. Add a touch of water and cover to steam until cooked. 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. Because spinach stems are free of harmful chemicals, it is safe to eat them. Spinach and other green vegetables contain chlorophyll, a pigment that gives plants their green color. by Shauna Havey | Nov 15, 2022 | Smoothies. When stored in a dry plastic bag, spinach can be kept in the refrigerator for two to three days. 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. You can get antioxidants from fruits and vegetables, and spinach is no exception. 2017;27(2):333-342. doi:10.1007/s10068-017-0281-1. 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. Its delicious either on its own or in other dishes. They are all edible, not just tasty, but also different enough from the familiar to almost feel like a completely different vegetable. Known by the botanical name of Spinacia oleracea, spinach is a leafy green vegetable that originated in South-West Asia (1). Cancer prevention. There are affiliate links included in this post, which means that I receive a small commission for any products purchased without any additional cost. This condition might make you feel weak, dizzy, and have trouble breathing. Boosts the immune system and may help to protect against illnesses and infections. Additionally, a low potassium intake might be as potent a risk factor for developing high blood pressure as a high sodium intake. As such, it could interfere with blood-thinning medication. Kidney stones are caused by acid and mineral salt buildup. Quinoa is packed with nutrients, and it's also gluten free. 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. One of the most common questions about whole-spinach consumption is whether or not to eat the stems. Most of the health benefits that spinach can confer relate to the nutrients it provides. Can poor sleep impact your weight loss goals? WebThe ergogenic benefits of a red spinach supplement stem from its nutrient density and high nitrate levels. However, the body absorbs this less easily than dairy sources of calcium. Research shows it can lower your blood pressure and make your arteries less stiff, among other benefits. Vitamin niocin is thought to be responsible for the prevention of heart disease, brain damage, and arthritis. WebThe ergogenic benefits of a red spinach supplement stem from its nutrient density and high nitrate levels. Spinach may decrease oxidative stress, improve eye health, and help prevent heart disease and cancer. One cup of spinach contains 24 mg of magnesium. Before washing and preparing spinach, you should remove all of its stems. 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). Vitamin C also helps your body increase the amount of iron it absorbs from plant-based foods, which supports the healing process, too. 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/. Yes, spinach can be bitter. WebThe ergogenic benefits of a red spinach supplement stem from its nutrient density and high nitrate levels. It is a great idea to add raw spinach to your smoothies for a more nutritious diet. Spinach is a great staple to add to your diet. 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. Inflammation is part of how your body mends itself after you get hurt or come into contact with a dangerous substance. Because of its delicate cell wall, spinach can be destroyed by cooking at high temperatures. 2005-2023 Healthline Media a Red Ventures Company. Antioxidants, such as vitamin C, vitamin E, and beta carotene, may all assist lung function, and spinach contains all three. In one study, these compounds helped slow tumor growth in a persons cervix. ", Journal of Diabetes & Metabolic Disorders: "Effects of thylakoid intake on appetite and weight loss: a systematic review. You can serve them once the water has mostly evaporated, stems are still bright green and tender. http://seasonalcookinturkey.com/spinach-stems-recipes/, https://ganga108.wordpress.com/2016/03/08/spinach-stems/. Soaking them helps to get the soil and other residues off the stems. To prepare spinach for a smoothie, you will need to wash the spinach leaves thoroughly and then cut them into small pieces. It has a slender, flexible stem that is sensitive to sunlight. Unfortunately, some people are sensitive to this oxalate, and these individuals may develop kidney stones from a high-oxalate diet. However, both are highly nutritious vegetables, and both can form part of a healthful diet. It can be eaten as part of a healthy diet, but its important to be aware of how much spinach you can eat per day. The leaves of savoy spinach are typically wrinkled and curly. Spinach juice helps support your bone structure and teeth because its full of: Calcium; Vitamin C; Vitamin D; Potassium; Magnesium Researchers suggest that the efficiency at which humans absorb the vitamin K in spinach could be as low as 10% (7). Incredible Smoothies recommends a 50/60 fruit-to-spinz ratio. As tasty as they are, spinach stems are also good for your health. But food can help you Curbs Appetite. WebIt has a high amount of protein for a plant and is also a good source of magnesium, phosphorus, and potassium. Spinach is rich in zeaxanthin and lutein, which are the carotenoids responsible for color in some vegetables. Different cooking methods can change the nutritional content of spinach. However, there is one area where spinach stem may be harmful- when eaten raw. Food Sci Biotechnol. 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. Cardiovascular health: Insomnia linked to greater risk of heart attack. Health benefits of spinach Oxidative stress. Cell damage from free radicals may play a role in illnesses like diabetes, cancer, and Parkinson's disease. It packs high amounts of carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium. The answer may surprise you, but the truth is that it is possible. For extra flavor and better absorption of the fat-soluble vitamins, try sauteing the spinach in the remaining beef fat. Spinach is a superstar among green leafy vegetables. Cooked spinach has a lower calorie count and contains less nutrients. For example, try incorporating spinach into a smoothie, combined with healthy fatsuch as avocado or almond butter. a pinch of salt & pepper and 2-3 tablespoons of water. Saute fresh spinach with garlic, onions, and olive oil for a quick and nutritious side dish. As part of a nutritious diet, it can help support immune function, aid the digestive system, may even have anticancer properties. Search keyword is too short. 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. As tasty as they are, spinach stems are also good for your health. It contains four times the nutrients of fresh spinach, including fiber, folate, iron, and calcium. Researchers believe that it takes around 12 parts of carotenoids to have an equivalent effect to 1 part of retinol (5). Our research shows that spinach stems can provide a great flavor and texture to smoothies. Magnesium is necessary for energy metabolism, maintaining muscle and nerve function, regular heart rhythm, a healthy immune system, and maintaining blood pressure. Nitrate-rich vegetables increase plasma nitrate and nitrite concentrations and lower blood pressure in healthy adults. Make sure you wrap the bag tightly around it. 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. 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. Prevention is key because there is no cure for AMD. Frozen spinach can be added to smoothies in most cases, but it has a slightly cooked flavor. A healthy smoothie should consist of at least one or two handfuls of raw spinach. There are many different species of spinach, but the vegetable generally has rounded, dark green leaves. Spinach also helps to protect the skin from the harmful ultraviolet radiation of the sun. Frozen fruits, vegetables, and filling ingredients all come together to make a delicious healthy smoothie. Melt some butter in a pan and add the stems, Food Funct. When you close the bag, get out all the air. 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. Spinach is high in fiber and water, both of which help prevent constipation and promote a healthy digestive tract. Read our. Spinach stems are a great source of fiber, vitamins A and C, and iron. Spinach has a host of benefits. Molybdenum protects against many illnesses, including cancers of the mouth, liver disease, yeast infections, and allergies. This leafy green vegetable grows all year round and is packed with vitamins and minerals. Toss spinach, feta, toasted almonds, red onions, and apples to make a classic spinach salad. If you only eat fresh fruit, cut the pineapple and banana into 1-inch pieces and cut the banana into 12-inch slices. When blended into a smoothie, the stems help to thicken and add creaminess without changing the flavor. 7 Incredible Health Benefits of Spinach Juice 1. Its a great source of folate, which may prevent neural tube defects, such as spina bifida, during pregnancy. Learn more about natural laxatives. Spinach is rich in zeaxanthin and lutein, which are the carotenoids responsible for color in some vegetables. Additionally, spinach packs high amounts of antioxidants, which may also fight cancer (27). Because fruit, fruit juice, yogurt, spinach, and fruit flavors are mixed in, the recipe results in a light tropical fruit smoothie. 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. Here are six health benefits of eating more of this powerfully protective plant and simple ways to incorporate spinach into your meals and snacks. Spinach is chock full of fiber. Just be sure to thaw the spinach before adding it to the blender, otherwise youll end up with a clumpy smoothie. Spinach is rich in zeaxanthin and lutein, which are the carotenoids responsible for color in some vegetables. 5. Scientists have found a link between low intakes of vitamin K and a higher risk of bone fracture. But food can help you reach that goal, too. Spinach is a rich source of minerals, and it is particularly high in vitamin K1 and carotenoid vitamin A precursors. *Percent Daily Values are based on a 2,000 calorie diet. Carrots may be your new go-to smoothie if youre tired of spinach. If you are in this risk group, talk to your doctor about including spinach in your diet.. Saute fresh spinach with garlic, onions, and olive oil for a quick and nutritious side dish.. When blended into a smoothie, the stems help to thicken and add creaminess without changing the flavor. Here you will find the complete nutritional values for spinach per 100-gram serving (2). For more on leafy greens, see this guide to the potential benefits of kale. Not only does Vitamin A support the skins immune system (preventing disease and damage), but it also helps skin stay hydrated, reducing the appearance of fine lines and wrinkles.. However, both are highly nutritious vegetables, and both can form part of a healthful diet. Our website services, content, and products are for informational purposes only. The intake of lutein-rich spinach increased the participants' blood lutein levels and increased measures of macular pigment optical density (MPOD). Due to its high potassium content, spinach may help reduce or manage high blood pressure. 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. They also contain lutein and zeaxanthin, which are important for eye health. (2021). If you don't get enough calcium throughout your life, your chances of getting osteoporosis are higher. Additionally, iron deficiency is a common cause of hair loss, which a person can help prevent with a diet of sufficient iron-rich foods, such as spinach. With spinach juice, you may be able to prevent vision loss, lower blood pressure, and maintain hair and skin health. For example, our gut bacteria can convert nitrate into something called nitric oxide (19). 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. Among vegetable sources of vitamin C, spinach is one of the best, and it provides almost 50% of the RDA per 100 grams. Learn more about foods that promote regular digestive function. It adds bulk to stool as food passes through your digestive system. Spinach is one of the most concentrated sources of dietary nitrate (18). Raw, cooked, canned, or steamed, plain old spinach isnt always exciting. A further advantage of spinach is that it has high fiber levels. Spinach is a green leafy vegetable that is high in Vitamin K and calcium. Spinach, raw. A good rule of thumb is to start with 1-2 cups of spinach for a small smoothie or 3-4 cups for a large smoothie. In other words, over 60% of the carbs in spinach are from fiber. Spinach is a superstar among green leafy vegetables. 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, spinach contains antioxidants, which fight oxidative stress and help reduce the damage it causes. Take this one with a pinch of salt, but research suggests that certain compounds in spinach may help to reduce the risk of cancer. You can also saut spinach or steam it without worrying about losing too many of its nutrients. Making a smoothie and adding fat from dairy products such as cream, milk, or yogurt will also be beneficial. Your body is always getting rid of and rebuilding bone tissue. There are pros and cons to both cooking and eating spinach, but the best way to decide which option is best for you is to experiment a little bit! Learn more about vitamin K deficiency and its risks. This will help avoid any problems down the road. We can find vitamin K1 mainly in green vegetables and sea vegetation such as seaweed. One serving contains approximately 3 1/3 cups of raw or 1/2 cup of cooked vegetables. Per the Department of Agriculture, three cups of raw spinach provide approximately 20 calories, less than one gram of fat, two grams of protein, three grams of carbohydrates, and two grams of fiber. By clicking Subscribe, I agree to the WebMD, 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. You might think sipping water and other drinks are the only way to hydrate. You can create an account to easily access your favorite projects and tutorials. Pour the sauce over the drained stems and youve got yourself a delicious salad. Magnesium is found in many different foods. However, it is worth noting that carotenoids are not precisely the same as vitamin A. With its light and delicate flavor, spinach can be used in any smoothie flavor. 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. Search more ingredients for nutritional information: 2005 - 2023 WebMD LLC. As a result of better performance levels, red spinach can also improve muscle growth. Unfortunately, the rate at which humans can convert carotenoids to retinol is relatively low. Aside from squash, there are a variety of vegetables available such as pumpkin, acorn, and kababocha. A recent study published in the Journal of Agricultural and Food Chemistry found that spinach stems did not contain any significant nutrients. When buying spinach, make sure you look for leaves that have a vivid green color and stems that don't look yellow. Spinach is an excellent source of many vitamins and minerals, including (3): Spinach also contains several other vitamins and minerals, including potassium, magnesium, and vitamins B6, B9, and E. Spinach is an extremely nutrient-rich vegetable. As everybody knows, it is real Popeye food. Some people think so, while others disagree. There is no causal proof that spinachor any vegetablecan help to prevent disease. As everybody knows, it is real Popeye food. Free radicals are byproducts of metabolism. Nitrates open up or dilate blood vessels. Nutrition and kidney stone disease. 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. Theyre packed with vitamin A, B6, C, Calcium, Iron and Magnesium. Numerous studies suggest that this compound may have various anti-diabetic, cardioprotective, and anti-inflammatory effects (24). Most of the health benefits that spinach can confer relate to the nutrients it provides. 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. Spinach is a rich source of manganese and magnesium, and it contains a range of other minerals in small to moderate amounts. 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. Spinach and other leafy greens high in vitamin C are crucial for building and maintaining collagen, which provides structure to skin and hair. The answer to this question depends on how large your smoothie is and how much other ingredients you are adding. Additionally, research has shown that eating cooked spinach can actually improve your overall health. 2016;146(5):986-993. doi:10.3945/jn.116.229807. Free radicals are byproducts of metabolism. ", Michigan State University: "Diet and inflammation.". How does it taste? Natural Laxatives for Constipation: Everything You Need to Know, 8 Evidence-Based Health Benefits of Quinoa. This leafy green is also very high in vitamin K1, which can be a problem for people on blood thinners. ", National Center for Complementary and Integrative Health: "Antioxidants: In Depth.