To make the salad, combine spinach with plain Greek yogurt, some milk or juice, and some of your favorite fruits. For example, like vitamin C, they lower your odds of getting cataracts. Vitamin A is an essential fat-soluble vitamin that can boost immunity and has antioxidant activity (3). From boosting the immune system -- your body's defense against germs -- to helping your heart, its advantages might surprise you. Known by the botanical name of Spinacia oleracea, spinach is a leafy green vegetable that originated in South-West Asia (1). We can also increase the absorption rate of all fat-soluble vitamins (A, D, E, K) by consuming them alongside a source of fat. Slow down digestion and reduce spikes in blood sugar levels following a carbohydrate-containing meal (, A range of research suggests that, after protein, fiber is the next most important nutrient for satiety. 2019;277:573-578. doi:10.1016/j.foodchem.2018.11.023, Lee S, Choi Y, Jeong HS, Lee J, Sung J. 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. Spinach contains many vitamins, minerals, and compounds that may have various health benefits. They also contain lutein and zeaxanthin, which are important for eye health. Health.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. 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. When it comes to vegetables, there are a lot of things you can enjoy, but knowing all the different ones can be difficult. Spinach is low in carbs but high in insoluble fiber. WebIt has a high amount of protein for a plant and is also a good source of magnesium, phosphorus, and potassium. You can then add the spinach leaves to a blender along with the other ingredients for your smoothie. Healthline Media does not provide medical advice, diagnosis, or treatment. Spinach is extremely healthy and linked to numerous health benefits. Spinach provides over 604% of the RDA for vitamin K. This essential fat-soluble vitamin plays an important role in several biological processes. It has a slender, flexible stem that is sensitive to sunlight. Spinach Stems Recipes If you do choose to eat the stems, it is best to cook them first. For example, try incorporating spinach into a smoothie, combined with healthy fatsuch as avocado or almond butter. First, spinach is high in thiamin and niacin, which can lead to deficiencies in these nutrients. Although it is easy to find scare stories about anti-nutrients in vegetables, they are not a concern for most people. Markedly, nitric oxide can havesignificant impacts on vascular health such as lowering blood pressure. These compounds may even be able to reverse existing damage (20, 21). It contains vitamins and antioxidants that protect from chronic diseases and promote brain, cardiovascular, and eye health. A healthy smoothie should consist of at least one or two handfuls of raw spinach. Vitamin C assists with the growth and repair of all tissues. A green smoothie is a healthy and delicious way to get started on the right foot. However, realistic servings of spinach are not a problem for the majority of people, and many different foods also contain oxalic acid. When cooked properly, stem tips help to add a slight bitterness and texture to the dish. Spinach contains two components, MGDG and SQDG, which may slow down cancer growth. This article compares spinach and kale to, Packed with nutrients but low in calories, leafy greens are crucial to a wholesome diet. Its simple to add extra fruits and vegetables to your diet, thanks to this strawberry spinach smoothie. Add a touch of water and cover to steam until cooked. Spinach On this note, fiber has some proven and also some theoretical benefits. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional. 2018 by GRUNDIG Intermedia GmbH. It belongs to the amaranth family and is related to beets and quinoa. Spinach is a superstar among green leafy vegetables. U.S. Department of Agriculture. One of the antioxidants in spinach, lutein, may reduce the risk of age-related macular degeneration (AMD). Spinach is rich in iron, vitamin C and E, potassium, and magnesium. The answer may surprise you, but the truth is that it is possible. According to research, eating spinach fresh out of the packet and combining it with a smoothie is the best way to get it. Among vegetable sources of vitamin C, spinach is one of the best, and it provides almost 50% of the RDA per 100 grams. Basically, you can add spinach to nearly any dish. Spinach juice helps support your bone structure and teeth because its full of: Calcium; Vitamin C; Vitamin D; Potassium; Magnesium Spinach is a great leafy green which can be eaten raw or cooked. This article will provide a science-backed guide to spinach and its health benefits. Spinach is one of the most concentrated sources of dietary nitrate (18). One cup of spinach contains 24 mg of magnesium. Alzheimers Dement. 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. Red-Stemmed Malabar Spinach When raw spinach is consumed, nutrients such as folate, vitamin C, niacin, riboflavin, and potassium can be easily absorbed. Toss spinach, feta, toasted almonds, red onions, and apples to make a classic spinach salad. You might think sipping water and other drinks are the only way to hydrate. This beverage will provide you with a good and tasty beverage. When you buy fresh, bunched spinach at the grocery store, it is usually savoy spinach. This leafy green vegetable has a strong, flavorful taste, a slightly bitter aftertaste, and it can sometimes overpower milder flavors. Connect with her on Instagram and Facebook, or visit www.CynthiaSass.com. Here are some tips for getting the most out of smoothies. Potassium can help reduce the effects of sodium in the body. Cataracts are an eye condition caused by oxidation of the lens of the eye. They are, in fact, just as safe and tasty to consume as leaves. Benefits It is acceptable to eat spinach stems. There are many different species of spinach, but the vegetable generally has rounded, dark green leaves. You also get tons of vitamin A from spinach, which supports good vision. You also get vitamin B6 from spinach, which is important for your baby's brain to develop in your womb and after they're born. Can frozen spinach be added to smoothies? All rights reserved. Some studies show that it can help you lose. If you don't get enough calcium throughout your life, your chances of getting osteoporosis are higher. Vitamins A, B6, C, calcium, iron, and magnesium are all present in them. Spinach Its delicious either on its own or in other dishes. Nitrate-rich vegetables increase plasma nitrate and nitrite concentrations and lower blood pressure in healthy adults. For this reason, carotenoids are often called vitamin A precursors. Raw spinach contains oxalic acid, an organic substance that may interfere with the absorption of essential nutrients such as calcium and iron. Spinach is high in both calcium and oxalates, so people who are at a high risk of developing kidney stones should limit their intake (32, 33). If youre considering eating spinach stems, its important to be aware of some potential health risks. In a study published in 2016 in the journal Food & Function, researchers summarized the protective effects of spinach. When making smoothies, I always save a small amount of frozen spinach in the freezer. Aside from squash, there are a variety of vegetables available such as pumpkin, acorn, and kababocha. For individuals trying to limit food sources of oxalate, spinach is not a good fit. However, dont forget the scrub them well. 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. 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. Birthing babies with Spina bifida are protected against infection by taking folic acid in the early stages of pregnancy. People who are taking blood thinners, such as warfarin, should consult with their healthcare practitioner before eating large amounts of spinach (34). Stirem up! 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 (. Spinach is a great staple to add to your diet. They observed a significant decrease in the rate of cognitive decline among those who consumed larger amounts of leafy green vegetables than others. This type of fiber may benefit your digestion. [Effects of constant intake of lutein-rich spinach on macular pigment optical density: A pilot study]. 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 are a great source of fiber, vitamins A and C, and iron. Learn more about natural laxatives. Effect of different cooking methods on the content of vitamins and true retention in selected vegetables. Saute fresh spinach with garlic, onions, and olive oil for a quick and nutritious side dish. Additionally, some carotenoid compounds have further interesting effects rather than just vitamin A activity. Raw spinach is high in vitamin C and folate (iron), so it has a natural uptake effect. Both spinach and kale are dark leafy greens with numerous nutrients and health benefits. The frozen spinach will help make your smoothie thick and creamy. Unfortunately, some people are sensitive to this oxalate, and these individuals may develop kidney stones from a high-oxalate diet. Blend fresh or frozen spinach, strawberries, pineapple, banana, plain Greek yogurt, and chia seeds to make a delicious smoothie. 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. Spinach Extract: An Effective Weight Loss Supplement? Though it has few calories, spinach is full of nutrients. Spinach Its simple to make this easy spinach smoothie for an energy boost. 1) Rich In Carotenoids (Vitamin A) Spinach is rich in zeaxanthin and lutein, which are the carotenoids responsible for color in some vegetables. Our favorite berry smoothie recipe is a green smoothie with berries that are both delicious and healthy. It is true that frozen spinach is a low-cost and long-lasting alternative to fresh spinach. Inflammation is part of how your body mends itself after you get hurt or come into contact with a dangerous substance.