Receive notification each time we publish a new article, and get exclusive guides direct to your inbox. Known by the botanical name of Spinacia oleracea, spinach is a leafy green vegetable that originated in South-West Asia (1). That occurs when the plant walls become soft, which helps to release and absorb the nutrient. Eye health. Due to its high potassium content, spinach may help reduce or manage high blood pressure. The vitamin C in spinach has many benefits, including helping your body make collagen, which it needs to repair injuries. The taste of spinach is quite strong, so it will be quite noticeable in a smoothie. 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. Oxalate is an antinutrient found in many plants and has been linked with some health problems. Add a touch of water and cover to steam until cooked. All rights reserved. Saute fresh spinach with garlic, onions, and olive oil for a quick and nutritious side dish. Instead of two cups of fresh spinach, you can use 1 cup frozen spinach because it is much smaller. Vitamins: Spinach is rich in vitamin B and other important vitamins such as A, E, K, and C that helps to improve the skin texture and treat numerous skin-related disorders. Scientists have found a link between low intakes of vitamin K and a higher risk of bone fracture. spinach stems WebSpinach, a supercold-hardy leafy green, is a popular crop that can be planted in very early spring, as well as in fall and even winter in some areas.Learn more about planting and growing nutritious spinach in your home garden. Saute fresh spinach with garlic, onions, and olive oil for a quick and nutritious side dish. Because spinach stems are free of harmful chemicals, it is safe to eat them. So next time youre prepping spinach for a smoothie, dont toss the stems! Food Sci Biotechnol. You can also saut spinach or steam it without worrying about losing too many of its nutrients. For more on leafy greens, see this guide to the potential benefits of kale. Give it a try and reap those vitamins, minerals, and antioxidants that promote healthy living. Unfortunately, some people are sensitive to this oxalate, and these individuals may develop kidney stones from a high-oxalate diet. Because its entirely edible, theres no need to waste any spinach. Birthing babies with Spina bifida are protected against infection by taking folic acid in the early stages of pregnancy. Bake together spinach, artichoke hearts, mayonnaise, Parmesan, and Monterey Jack cheese for a classic dip. According to research, eating spinach fresh out of the packet and combining it with a smoothie is the best way to get it. 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. The main one of these is oxalate (otherwise known as oxalic acid), an organic acid that spinach contains in high amounts. Whats more, its considered very healthy, as its loaded with nutrients and antioxidants. Spinach stems are a great source of fiber, vitamins A and C, and iron. Antioxidants limit the harm that molecules called "free radicals" can do to your cells. Spinach stems are a great source of fiber, vitamins A and C, and iron. With each sip, you will consume a nutrient-rich beverage made with protein, fiber, vitamins, and minerals. As tasty as they are, spinach stems are also good for your health. It is acceptable to eat spinach stems. Health Benefits of Spinach Green Goodness. Raw spinach is high in vitamin C and folate (iron), so it has a natural uptake effect. It also supplies iron, magnesium, potassium, calcium, and small amounts of other B vitamins. Mitochondria are the energy powerhouses of cells. 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. Free radicals are byproducts of metabolism. ", Better Health Channel: "Folate for pregnant women. 8 Health Benefits of Watermelon, According to a Nutritionist, 5 Health Benefits of Blueberries, According to a Nutritionist, How Cooking Spinach Affects Its Nutrients, 20 Stress Relieving Foods to Try if You're Feeling Anxious, The Best and Worst Choices in Every Food Group, 9 Health Benefits of Broccoli, According to a Nutritionist, Immunity-Boosting Foods That Help Fight Infections, America's Healthiest Superfoods for Women, 12 Foods and Drinks That Boost Your Immune System, USDA database for the flavonoid content of selected foods. 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). Individuals are able to exercise harder for a However, dont forget the scrub them well. There is a lot of folate in spinach. Because raw spinach contains only trace amounts of fat, it is low in cholesterol and high in vitamins. However, because spinach still contains such a large amount of carotenoids, this would still provide benefit. Any time of the year spinach is very tasty although the best is found nearing spring time. When stored in a dry plastic bag, spinach can be kept in the refrigerator for two to three days. Learn more about foods that promote regular digestive function. Potassium helps to regulate blood pressure and keep your heart working properly. This leafy green is also very high in vitamin K1, which can be a problem for people on blood thinners. 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 possible health benefits of consuming spinach include improving blood glucose control in people with diabetes, lowering the risk of cancer, and improving bone health. The leaves of savoy spinach are typically wrinkled and curly. 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. Potassium-rich foods such as strawberries and bananas can help you meet your daily dose. Benefits It may reduce oxidative stress, promote eye health, fight cancer, and regulate blood pressure. Is Eating Spinach Every Day Good for If you are in this risk group, talk to your doctor about including spinach in your diet.. Spinach This article explores the nutrition contained in spinach, how it can benefit the body, and a range of flavorsome ways to include it in the diet. Shauna is the creator of the nationally recognized food and family blog, Have Yourself A Time.com which features her scrumptious recipes, food & cooking tips. 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. Some of the health risks associated with eating spinach include serious stomach problems, IQ damage, and an increased risk for cancer. So next time youre prepping spinach for a smoothie, dont toss the stems! Spinach Juice The researchers found that the participants' blood nitrate levels increased after consuming the drinks. Any time of the year spinach is very tasty although the best is found nearing spring time. ", Johns Hopkins Medicine: "The Immune System. Spinach Some smoothies call for ice, water, and fruit, while others call for almond milk, soy milk, or coconut milk. Spinach has a host of benefits. However, both are highly nutritious vegetables, and both can form part of a healthful diet. All rights reserved. Spinach 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. Cooked spinach has a lower calorie count and contains less nutrients. 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. ", Michigan State University: "Diet and inflammation.". You might think sipping water and other drinks are the only way to hydrate. This system keeps you safe from viruses and bacteria that cause disease. Basically, you can add spinach to nearly any dish. However, the body absorbs this less easily than dairy sources of calcium. In other words, over 60% of the carbs in spinach are from fiber. 2015;11(9):1007-1014. doi:10.1016/j.jalz.2014.11.009, Jonvik KL, Nyakayiru J, Pinckaers PJ, Senden JM, van Loon LJ, Verdijk LB. Strengthens Your Bones and Teeth. For example, our gut bacteria can convert nitrate into something called nitric oxide (19). Learn more about the differences between the two here. Yes, spinach can be bitter. This is because the stems can be tough and fibrous. The intake of lutein-rich spinach increased the participants' blood lutein levels and increased measures of macular pigment optical density (MPOD). Minimum lentgh is 3 characters! As tasty as they are, spinach stems are also good for your health. Theyre packed with vitamin A, B6, C, Calcium, Iron and Magnesium. So what is the verdict on spinach? Bok choy Its delicious either on its own or in other dishes. But food can help you Curbs Appetite. 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. Stirem up! Most things in nutrition are neither black nor white. Finally, eating spinach at night can lead to weight gain because its high in calories and protein. Frozen spinach can be added to smoothies in most cases, but it has a slightly cooked flavor. This is an article about oxalate and its health effects. With spinach juice, you may be able to prevent vision loss, lower blood pressure, and maintain hair and skin health. Numerous studies suggest that this compound may have various anti-diabetic, cardioprotective, and anti-inflammatory effects (24). It is rich in vitamins and minerals, and it contains some other bioactive compounds that may further benefit our health. Spinach is low in carbs but high in insoluble fiber. Spinach is also an excellent source of vitamins A and C, potassium, magnesium, fiber and vitamin K. Do you cut the stems of spinach salad for a more flavorful salad? Vitamin A also helps to protect against a wide range of other diseases, including blindness, certain cancers, acne, and osteoporosis. 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. ", 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. Low or decreased MPOD is a risk factor for AMD. There are affiliate links included in this post, which means that I receive a small commission for any products purchased without any additional cost. Siener, R. (2021). For this reason, carotenoids are often called vitamin A precursors. When you buy fresh, bunched spinach at the grocery store, it is usually savoy spinach. Cataracts are an eye condition caused by oxidation of the lens of the eye. With its light and delicate flavor, spinach can be used in any smoothie flavor. The most common variety is calcium stones, which consist of calcium oxalate. Can frozen spinach be added to smoothies? Individuals are able to exercise harder for a 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. When blended into a smoothie, the stems help to thicken and add creaminess without changing the flavor. You can buy it canned or fresh and eat it cooked or raw. As part of a nutritious diet, it can help support immune function, aid the digestive system, may even have anticancer properties. Zucchini, in addition to containing antioxidants, vitamin C, fiber, riboflavin, and a variety of minerals, is also high in vitamin B6. Make certain that you save your favorite recipes whenever possible by joining us today. Straight species Malabar spinach has yellowish stems and green leaves and is a pleasing enough plant, but it's the red-stemmed cultivar 'Rubra' that really catches the eye (whether it's growing in a pot or lounging in a salad bowl). Yes, it is a good idea to do so because the stems can add a lot of flavor and nutrition to your salads. This beverage will provide you with a good and tasty beverage. This is why one of the primary symptoms of iron deficiency is heavy fatigue. Cynthia Sass is a nutritionist and registered dietitian with master's degrees in both nutrition science and public health. There are many ways to prepare spinach. But long-term inflammation can be unhealthy. However, dont forget the scrub them well. You should aim for one or two handfuls of raw spinach per smoothie you make. Benefits Per the National Eye Institute, AMD is an eye disease that can blur the sharp, central vision essential for reading and driving. Here are 14 of the healthiest vegetables around. Search keyword is too short. Your bones and teeth are pretty important you want to keep them strong and healthy! 1) Rich In Carotenoids (Vitamin A) 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. Spinach