You can also saut spinach or steam it without worrying about losing too many of its nutrients. 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. Cover the pan and cook the stems for about 4-5 minutesover medium heat. They also contain lutein and zeaxanthin, which are important for eye health. ", Johns Hopkins Medicine: "The Immune System. 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. Last medically reviewed on March 8, 2022. About Spinach. Spinach contains two components, MGDG and SQDG, which may slow down cancer growth. How does it taste? 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! This low-calorie food is full of nutrients that are good for your body in several ways. However, some people may benefit from limiting their intake of this vegetable. 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. Additionally, spinach contains some interesting compounds such as kaempferol and nitrate, and these compounds may have a beneficial impact on our body. (2022). Most of the health benefits that spinach can confer relate to the nutrients it provides. In addition to its many vitamins and minerals, spinach provides antioxidants that link to anti-inflammation and disease protection. 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. Spinach is a superstar among green leafy vegetables. 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. Bake together spinach, artichoke hearts, mayonnaise, Parmesan, and Monterey Jack cheese for a classic dip. Everyone knows that veggies are healthy, but some stand out from the rest. Theres no wrong answer when it comes to using fresh or frozen spinach in smoothies. It adds bulk to stool as food passes through your digestive system. WebMD does not provide medical advice, diagnosis or treatment. Some vegetables are more commonly associated with poisonousness than others, but this is not always the case. Eating spinach may benefit eye health, reduce oxidative stress, help prevent cancer, and reduce blood pressure levels. 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 1) Rich In Carotenoids (Vitamin A) Spinach is a popular leafy green vegetable that can be used in a variety of ways. However, the body absorbs this less easily than dairy sources of calcium. Spinach also helps to protect the skin from the harmful ultraviolet radiation of the sun. Health benefits of spinach Oxidative stress. Finally, make sure the recipe instructions are followed in a thorough manner. 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. Lutein has also been shown to help preserve cognitive abilities. Research suggests chlorophyll may have anticancer properties and that people who eat diets rich in green vegetables may have a lower incidence of developing cancer. When it comes to nutrient-density, this leafy green vegetable is difficult to beat. Here, we look at eight foods that boost serotonin, Vegetables are good sources of vitamins, minerals, and fiber. Consuming foods that are high in potassium helps lower your blood pressure. 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. Is it safe to eat baby spinach? Source; http://seasonalcookinturkey.com/spinach-stems-recipes/ When the researchers fried spinach at a high temperature, a considerable percentage of the lutein decreased after two minutes. However, dont forget the scrub them well. We avoid using tertiary references. That's why your doctor might tell you to take a supplement with folic acid (the man-made version of folate) if you're pregnant. Spinach also has several health benefits. 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. Spinach is rich in dietary folate, and it contains 49% of the RDA per 100 grams. They stated that the compounds found in spinach could reduce oxidative stress. Some antioxidants in spinach include kaempferol, quercetin, myricetin, and isorhamnetinalso known as flavonoids. The nutrition of blended fruits and vegetables is the same as that of their whole counterparts. Search more ingredients for nutritional information: 2005 - 2023 WebMD LLC. Some are also good sources of protein. Oxalate is an antinutrient found in many plants and has been linked with some health problems. Each serving of this fruit- and veggie-packed treat contains a serving of pineapple, banana, or apple. Blend fresh or frozen spinach, strawberries, pineapple, banana, plain Greek yogurt, and chia seeds to make a delicious smoothie. Individuals are able to exercise harder for a WebThe ergogenic benefits of a red spinach supplement stem from its nutrient density and high nitrate levels. Spinach and other green vegetables contain chlorophyll, a pigment that gives plants their green color. As a result of better performance levels, red spinach can also improve muscle growth. Hemoglobin is needed to transport oxygen from your lungs to the rest of your body. Spinach may decrease oxidative stress, improve eye health, and help prevent heart disease and cancer. Most of the health benefitsthat spinach can confer relate to the nutrients it provides. 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. Carrots and cauliflower are both superfood foods with vitamin C, potassium, iron, copper, fiber, and vitamin A in addition to their minerals and vitamins. It belongs to the amaranth family and is related to beets and quinoa. You can then add the spinach leaves to a blender along with the other ingredients for your smoothie. However, because spinach still contains such a large amount of carotenoids, this would still provide benefit. This condition might make you feel weak, dizzy, and have trouble breathing. 2019;277:573-578. doi:10.1016/j.foodchem.2018.11.023, Lee S, Choi Y, Jeong HS, Lee J, Sung J. Just like the leaves, they are a good source of vitamins and minerals. Potassium can help reduce the effects of sodium in the body. Spinach stems are a great source of fiber, vitamins A and C, and iron. A quick and yet extremely tasty recipe. When blended into a smoothie, the stems help to thicken and add creaminess without changing the flavor. 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 juice helps support your bone structure and teeth because its full of: Calcium; Vitamin C; Vitamin D; Potassium; Magnesium Spinach stems are a great source of fiber, vitamins A and C, and iron. Cancer prevention. 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. We promise not to spam you. The second point to keep in mind is that the ingredients in the recipe can be confusing. Health Benefits of Spinach Green Goodness. You can unsubscribe at any time. Strengthens Your Bones and Teeth. Spinach has similar cool-season growing conditions and requirements as lettuce, but it is more versatile in both its nutrition 7 Incredible Health Benefits of Spinach Juice 1. If youre considering eating spinach stems, its important to be aware of some potential health risks. 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.. Different cooking methods can change the nutritional content of spinach. These parts of the plant are high in nutrients and have a great flavor. 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. When blended into a smoothie, the stems help to thicken and add creaminess without changing the flavor. Cell damage from free radicals may play a role in illnesses like diabetes, cancer, and Parkinson's disease. Food Funct. Chop the stems to any length you prefer. Spinach is rich in iron, vitamin C and E, potassium, and magnesium. Eating too much fiber can cause gas, cramping, and abdominal pain. So, for the best results, mix up how you consume spinachsome raw, some cookedbut avoid overcooking your leafy green vegetables. Finally, eating spinach at night can lead to weight gain because its high in calories and protein. One study in eight healthy people found that spinach helped prevent oxidative damage. 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. Furthermore, leafy vegetables can aid in digestion. Spinach is a superstar among green leafy vegetables. 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. When blended into a smoothie, the stems help to thicken and add creaminess without changing the flavor. 12 billion trees are cut every year for paper production, keep in mind when printing. Cooked spinach also has a more consistent texture, which makes it easier to eat. One study in 27 people found that eating spinach effectively lowered blood pressure levels. Despite the fact that spinach casts a spell over the smoothie, the color is ultra mild and will not alter its taste or texture. Spinach is rich in zeaxanthin and lutein, which are the carotenoids responsible for color in some vegetables. According to research, eating spinach fresh out of the packet and combining it with a smoothie is the best way to get it. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Receive a notification each time we publish a new article, and get exclusive guides direct to your inbox. 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. The frozen spinach can be used in this recipe, but it has been blanched and given a slightly cooked flavor. A further advantage of spinach is that it has high fiber levels. Learn about the top 10 vegetables for protein, Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. Mitochondria are the energy powerhouses of cells. 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). The vitamin C in spinach has many benefits, including helping your body make collagen, which it needs to repair injuries. Spinach is rich in zeaxanthin and lutein, which are the carotenoids responsible for color in some vegetables. Omega-3 fatty acids, which help to protect the brain from Alzheimers, Parkinsons, schizophrenia, bipolar disorder, and depression, have been shown to be beneficial. 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. Vitamins A, B6, C, calcium, iron, and magnesium are all present in them. Receive notification each time we publish a new article, and get exclusive guides direct to your inbox. For more on leafy greens, see this guide to the potential benefits of kale. Additionally, spinach packs high amounts of antioxidants, which may also fight cancer (27). 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). What can you eat to make it better? Cynthia Sass is a nutritionist and registered dietitian with master's degrees in both nutrition science and public health. Osteoporosis -- a condition that makes your bones weak and break easily -- happens when the amount of new bone isn't replacing enough of the bone that's broken down. 7 Incredible Health Benefits of Spinach Juice 1. Additionally, a low potassium intake might be as potent a risk factor for developing high blood pressure as a high sodium intake. 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. 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. 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. About Spinach. Enjoy spinach raw in a salad or blended into a smoothie for its folate content. The nutrition facts for 3.5 ounces (100 grams) of raw spinach are (1): Most of the carbs in spinach consist of fiber, which is incredibly healthy. However, dont forget the scrub them well. However, both are highly nutritious vegetables, and both can form part of a healthful diet. Spinach has similar cool-season growing conditions and requirements as lettuce, but it is more versatile in both its nutrition They also positively influence gene expressionor the "turning on" of certain genesin metabolism and inflammation. 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. This article explains everything you need to know about spinach and its health benefits. Protein, creaminess, and probiotics are also present in other foods such as Greek yogurt and almond milk. Yes, spinach stems are edible. First, spinach is high in thiamin and niacin, which can lead to deficiencies in these nutrients. 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. As a result of better performance levels, red spinach can also improve muscle growth. Make sure you wrap the bag tightly around it. 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. Thestems of the spinach plant are rich in nutrients that can help you maintain a healthy weight and keep your immune system strong.