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. Mitochondria are the energy powerhouses of cells. This will help avoid any problems down the road. Nitrate-rich vegetables increase plasma nitrate and nitrite concentrations and lower blood pressure in healthy adults. Raw spinach is high in vitamin C and folate (iron), so it has a natural uptake effect. Individuals are able to exercise harder for a 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 also has several health benefits. Protein, creaminess, and probiotics are also present in other foods such as Greek yogurt and almond milk. 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. Aside from squash, there are a variety of vegetables available such as pumpkin, acorn, and kababocha. Can frozen spinach be added to smoothies? Researchers suggest that the efficiency at which humans absorb the vitamin K in spinach could be as low as 10% (7). It has a slender, flexible stem that is sensitive to sunlight. Benefits This leafy green vegetable grows all year round and is packed with vitamins and minerals. This means that if youre looking for nutrients in spinach, youll need to look elsewhere. If you have fresh spinach on hand, by all means, use it! It is a low calorie and low-fat food that has many health benefits. Free radicals are byproducts of metabolism. Cooked spinach has a lower calorie count and contains less nutrients. Vitamin A is an essential fat-soluble vitamin that can boost immunity and has antioxidant activity (3). Youll get more nutrition from spinach stems because theyre higher in fiber than the leaf itself. Spinach also helps to protect the skin from the harmful ultraviolet radiation of the sun. There are many factors to consider when deciding if a food is bitter, but bitterness is often determined by the presence of alkaloids. The frozen spinach will help make your smoothie thick and creamy. The macular pigment acts like internal sunglasses to protect the eyes. Spinach has vitamins and minerals like vitamin E and magnesium that support your immune system. Get notified of new articles and receive useful guides direct to your inbox. One cup of spinach contains 24 mg of magnesium. Helps to maintain healthy cartilage, bones, skin, and teeth. It is rich in multiple vitamins and minerals. When blended into a smoothie, the stems help to thicken and add creaminess without changing the flavor. There are many ways to prepare spinach. Free radicals are byproducts of metabolism. 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. However, dont forget the scrub them well. From boosting the immune system -- your body's defense against germs -- to helping your heart, its advantages might surprise you. People at risk for developing calcium oxalate kidney stones should moderate their intake of oxalate-rich foods. That occurs when the plant walls become soft, which helps to release and absorb the nutrient. If you are thinking about cutting off the stems of spinach, there are a few things to keep in mind. *Percent Daily Values are based on a 2,000 calorie diet. Frequently seen on national TV, she's Health's contributing nutrition editor and counsels clients one-on-one through her virtual private practice. Spinach Extract: An Effective Weight Loss Supplement? Discover 15 foods that help lower blood pressure. Just fry them in a little oil and steam them with garlic and onion. Connect with her on Instagram and Facebook, or visit www.CynthiaSass.com. So, for the best results, mix up how you consume spinachsome raw, some cookedbut avoid overcooking your leafy green vegetables. Toss spinach, feta, toasted almonds, red onions, and apples to make a classic spinach salad. Lutein and zeaxanthin are carotenoids in spinach that lower your chances of having long-term eye conditions. 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. Yes, stem tips can be used to cook spinach as long as they are cooked properly. Spinach is rich in oxalate, a naturally occurring substance found in almost all plants. That improves blood flow and eases stress on the heart. One of the most common questions about whole-spinach consumption is whether or not to eat the stems. We can also increase the absorption rate of all fat-soluble vitamins (A, D, E, K) by consuming them alongside a source of fat. To use carotenoids, our body must first convert these compounds into retinol. Spinach, however, contains higher amounts of some other nutrients, including vitamin K, than bok choy. However, spinach contains antioxidants, which fight oxidative stress and help reduce the damage it causes. You also get potassium from spinach, which helps keep your heart working right. WebMD does not provide medical advice, diagnosis or treatment. Your body is always getting rid of and rebuilding bone tissue. One of the antioxidants in spinach, lutein, may reduce the risk of age-related macular degeneration (AMD). can you get sick from eating expired rice. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Receive a notification each time we publish a new article, and get exclusive guides direct to your inbox. Health benefits of spinach Oxidative stress. So what is the verdict on spinach? This happens because they lower levels of a hunger hormone and raise hormones that make you feel full. However, the body absorbs this less easily than dairy sources of calcium. The answer may surprise you, but the truth is that it is possible. 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. Is Eating Spinach Every Day Good for Spinach is high in vitamin K1, which serves several functions in your body but is best known for its role in blood clotting. Strengthens Your Bones and Teeth. 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. The answer to this question depends on how large your smoothie is and how much other ingredients you are adding. Because raw spinach contains only trace amounts of fat, it is low in cholesterol and high in vitamins. On this note, fiber has some proven and also some theoretical benefits. [Effects of constant intake of lutein-rich spinach on macular pigment optical density: A pilot study]. Antioxidants limit the harm that molecules called "free radicals" can do to your cells. The anti-inflammatory effects of spinach make it a key contender for protecting the brainspecifically in terms of aging. If you don't get enough calcium throughout your life, your chances of getting osteoporosis are higher. In other words, over 60% of the carbs in spinach are from fiber. ", National Center for Complementary and Integrative Health: "Antioxidants: In Depth. This condition might make you feel weak, dizzy, and have trouble breathing. Some smoothies call for ice, water, and fruit, while others call for almond milk, soy milk, or coconut milk. One study in 27 people found that eating spinach effectively lowered blood pressure levels. For example, like vitamin C, they lower your odds of getting cataracts. Spinach When buying spinach, make sure you look for leaves that have a vivid green color and stems that don't look yellow. 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. 2005 - 2023 WebMD LLC. Zucchini, in addition to containing antioxidants, vitamin C, fiber, riboflavin, and a variety of minerals, is also high in vitamin B6. Individuals are able to exercise harder for a Healthline Media does not provide medical advice, diagnosis, or treatment. Thestems of the spinach plant are rich in nutrients that can help you maintain a healthy weight and keep your immune system strong. A bit of butter on top of spinach is not only tastier but healthier too. a pinch of salt & pepper and 2-3 tablespoons of water. Nutrition Advance provides evidence-based food and nutrition articles. All rights reserved. Here are some ways to incorporate more spinach into your diet: USC News: Fruit and Veggies Rich in Potassium May Be Key to Lowering Blood Pressure., Nutrients: The Effect of Lutein on Eye and Extra-Eye Health., Archives of Ophthalmology: Associations Between Age-related Nuclear Cataract and Lutein and Zeaxanthin in the Diet and Serum in the Carotenoids in Age-Related Eye Disease Study (CAREDS), an Ancillary Study of the Women's Health Initiative., Penn State Dining Dieticians: Green Mean Vitamin Machine., Florida Academy: Vitamins for Healthy Skin: Things to Know., Worlds Healthiest Foods: Spinach, Columbia University: Benefits of Eating Fiber., Cleveland Clinic: Kidney Stones: Oxalate Controlled Diet.. Similar to the vitamin A issue, plant sources of vitamin K have poor absorption rates in humans. Finally, eating spinach at night can lead to weight gain because its high in calories and protein. To maximize freshness, use frozen spinach, which is much smaller and easier to transport; instead of two cups packed fresh spinach, use one cup frozen. Spinach contains two components, MGDG and SQDG, which may slow down cancer growth. There are a few reasons why we should not eat spinach at night. (2022). 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. For extra flavor and better absorption of the fat-soluble vitamins, try sauteing the spinach in the remaining beef fat. As part of a nutritious diet, it can help support immune function, aid the digestive system, may even have anticancer properties. 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. For more on leafy greens, see this guide to the potential benefits of kale. Several human studies link spinach consumption to a reduced risk of prostate cancer. Our research shows that spinach stems can provide a great flavor and texture to smoothies. Look no further than the stem and leaves! The best thing to do is to leave the spinach out of the oven. Most of the calories in this vegetable come from protein and carbohydrates. Spinach (Spinacia oleracea) is a leafy green vegetable that originated in Persia. Spinach is a great leafy green which can be eaten raw or cooked. In contrast, vitamin K2 occurs in animal foods like cheese, meat, and organ meats, and also in fermented foods such as natto. Search keyword is too short. It has been shown to improve oxidative stress, eye health, and blood pressure. ", Mayo Clinic: "Osteoporosis," "Iron deficiency anemia. Minimum lentgh is 3 characters! Chung RWS, Leanderson P, Gustafsson N, Jonasson L. Liberation of lutein from spinach: Effects of heating time, microwave-reheating and liquefaction. You can create an account to easily access your favorite projects and tutorials. Cynthia Sass is a nutritionist and registered dietitian with master's degrees in both nutrition science and public health. Unfortunately, some people are sensitive to this oxalate, and these individuals may develop kidney stones from a high-oxalate diet. Spinach may decrease oxidative stress, improve eye health, and help prevent heart disease and cancer. This smoothie contains magnesium, which is essential for bone health. A three-cup portion provides over 300% of the average daily value for vitamin K. The leafy green vegetable also provides over 160% and 40% of the average daily values for vitamin A and vitamin C, respectively. 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. But food can help you Curbs Appetite. When you chop spinach into small pieces, lutein releases from the leaves. Spinach Juice Some studies show that it can help you lose. Spinach Your bones and teeth are pretty important you want to keep them strong and healthy! Spinach, however, contains higher amounts of some other nutrients, including vitamin K, than bok choy. Spinach Learn more about natural laxatives. Last medically reviewed on March 8, 2022. So, it's important to consume spinach raw for maximum lutein intake. Delicious Ways To Use Up Spinach Stems Spinach contains many important plant compounds, including: These can play important roles in the body, from maintaining eye health to reducing inflammation. Studies have shown that lutein appears to prevent ultraviolet damage to your lenses. In a tender tender body, you may feel the stem. You can also boil them in salted water for 4-5 minutes. Inflammation is part of how your body mends itself after you get hurt or come into contact with a dangerous substance. Spinach juice helps support your bone structure and teeth because its full of: Calcium; Vitamin C; Vitamin D; Potassium; Magnesium by Shauna Havey | Nov 15, 2022 | Smoothies. Cancer prevention. Melt some butter in a pan and add the stems, If youre interested in its health-boosting potential, spinach is an easy food to add to your diet. Additionally, spinach contains some interesting compounds such as kaempferol and nitrate, and these compounds may have a beneficial impact on our body. In one study published in 2018 in Food Chemistry, researchers found that, after cooking spinach using various methods, the vegetable's lutein content gradually decreased. They also contain lutein and zeaxanthin, which are important for eye health. 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 (. Although it is easy to find scare stories about anti-nutrients in vegetables, they are not a concern for most people. Red-Stemmed Malabar Spinach These rapid dietary changes can interfere with these medications. Per the Department of Agriculture, flavonoids are compounds that may help protect you against cancer, as well as cardiovascular and inflammatory diseases. However, both are highly nutritious vegetables, and both can form part of a healthful diet. Spinach Spinach juice helps support your bone structure and teeth because its full of: Calcium; Vitamin C; Vitamin D; Potassium; Magnesium However, it is worth noting that carotenoids are not precisely the same as vitamin A. As tasty as they are, spinach stems are also good for your health. The second point to keep in mind is that the ingredients in the recipe can be confusing. All rights reserved. Discover the links between diet and hair loss. ", Johns Hopkins Medicine: "The Immune System. 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 stems are a good source of nutrients like vitamin C and magnesium. Spinach also contains iron, potassium, vitamin E, and magnesium. 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. 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 also helps to protect the skin from the harmful ultraviolet radiation of the sun. Some of the health risks associated with eating spinach include serious stomach problems, IQ damage, and an increased risk for cancer. Theyre packed with vitamin A, B6, C, Calcium, Iron and Magnesium. In a study published in 2015 in the journal Alzheimer's & Dementia, researchers tracked the eating patterns and cognitive abilities of more than 900 adults aged 58 to 98 years for about five years. She is a competitive cook, foodie, party aficionado, food photographer, writer, and most of all, just a person who loves and cherishes her family. Roberts JL, Moreau R. Functional properties of spinach (Spinacia oleracea L.) phytochemicals and bioactives. 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. When you buy fresh, bunched spinach at the grocery store, it is usually savoy spinach. Spinach is a green leafy vegetable that is high in Vitamin K and calcium. Spinach is an excellent source of lutein, an antioxidant known to protect against age-related eye diseases such as macular degeneration and cataracts. But when combined with other foods, spinach can be delicious. Stirem up! Different cooking methods can change the nutritional content of spinach. Cover the pan and cook the stems for about 4-5 minutesover medium heat. Additionally, spinach contains some interesting compounds such as kaempferol and nitrate, and these compounds may have a beneficial impact on our body. Strengthens Your Bones and Teeth. Spinach is a source of inorganic nitrate, which studies suggest may lower your chance of getting heart disease. In one study, these compounds helped slow tumor growth in a persons cervix. 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. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair. Some parts of spinach that are eaten include leaves, stems, and flowers. ", National Institutes of Health Office of Dietary Supplements: "Calcium," "Manganese," "Vitamin K," "Iron," "Vitamin A," "Copper," "Vitamin E," "Folate," "Vitamin B6," "Riboflavin," "Vitamin C," "Potassium. Nutrition and kidney stone disease. Flat spinach, also known as baby spinach, is widely popular in the U.S. and is often sold bagged, canned, or frozen.. Saut spinach in extra virgin olive oil with sweet red bell peppers and crushed red pepper, or steam and toss the greens with jarred olive tapenade or dairy-free pesto. Spinach is also high in potassium. 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. Soaking them helps to get the soil and other residues off the stems. Spinach is also rich in dietary oxalate. Yes, you can use frozen spinach in a smoothie. Benefits Unfortunately, many people are unaware of taste of spinach stems, and throwing them away.. Herere some great tips for savoring the tastiest stems. 2016;7(8):3337-3353. doi:10.1039/c6fo00051g, Morris MC, Tangney CC, Wang Y, Sacks FM, Bennett DA, Aggarwal NT. This is an article about oxalate and its health effects. WebThe ergogenic benefits of a red spinach supplement stem from its nutrient density and high nitrate levels. In addition to its many vitamins and minerals, spinach provides antioxidants that link to anti-inflammation and disease protection. 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. Broccolis and spinachs stems and leaves are the same size, while beets, turnips, and radishes leaves are round. 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. Related: How much calcium is in broccoli? Due to its high potassium content, spinach may help reduce or manage high blood pressure. Make sure to include as many interesting ingredients as possible in your smoothies. Discover the other health benefits of chlorophyll. Health benefits of spinach Oxidative stress. Spinach is rich in zeaxanthin and lutein, which are the carotenoids responsible for color in some vegetables. WebMD does not provide medical advice, diagnosis or treatment. 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. But food can help you Curbs Appetite. Several other studies observed similar effects, indicating that spinach boosts heart health (7, 30, 31). Among vegetable sources of vitamin C, spinach is one of the best, and it provides almost 50% of the RDA per 100 grams. In high concentrations, this substance can cause harmful effects to those with reduced kidney function. However, dont forget the scrub them well. 2005-2023 Healthline Media a Red Ventures Company. Although this study was quite small, its findings are backed up by other animal and human research (12, 13, 14). So next time youre prepping spinach for a smoothie, dont toss the stems! 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. Just defrost and squeeze out the extra water. We will look at this in greater detail later. Ice cubes, pineapple, banana slices, diced apples, baby spinach, and almond milk are all included. Spinach is also very adaptable, and people consume it in a variety of different ways, from soups and curries to raw salad leaves. Its delicious either on its own or in other dishes. They also contain lutein and zeaxanthin, which are important for eye health. Theres no wrong answer when it comes to using fresh or frozen spinach in smoothies. When you have too little iron, you get iron deficiency anemia. Spinach is a superstar among green leafy vegetables. These compounds may even be able to reverse existing damage (20, 21). This system keeps you safe from viruses and bacteria that cause disease. Markedly, nitric oxide can havesignificant impacts on vascular health such as lowering blood pressure. 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. Second, if you are going to be using the spinach for cooking or salad purposes, make sure to wash and dry the stems before using them. African spinach 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. Theyre packed with vitamin A, B6, C, Calcium, Iron and Magnesium. 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. When blended into a smoothie, the stems help to thicken and add creaminess without changing the flavor. What can you eat to make it better? This leafy green is also very high in vitamin K1, which can be a problem for people on blood thinners. First, spinach is high in thiamin and niacin, which can lead to deficiencies in these nutrients. However, both are highly nutritious vegetables, and both can form part of a healthful diet. Carrots may be your new go-to smoothie if youre tired of spinach. Consuming zinc protects against blood loss, immune dysfunction, and thyroid problems. The Journal of Nutrition. This vitamin prevents neural tube birth defects like spina bifida in babies. Broccoli roots, spinach stems, beets leaves, and turnip leaves are all nutritious foods, and they can be consumed in moderation. Additionally, lab studies have shown that kaempferol can induce cancer cell apoptosis, otherwise known as cell destruction (25). Food Sci Biotechnol. Most parts of spinach are edible, but some may be less tasty than others. And you can easily add spinach to your meals to maximize those perks. Frozen spinach is also a great option and has the added benefit of helping to keep your smoothie cold. 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. You can get antioxidants from fruits and vegetables, and spinach is no exception.