Spinach stems are a great source of fiber, vitamins A and C, and iron. So next time youre prepping spinach for a smoothie, dont toss the stems! Theyre packed with vitamin A, B6, C, Calcium, Iron and Magnesium. Spinach is a superstar among green leafy vegetables. Frozen spinach is also a great option and has the added benefit of helping to keep your smoothie cold. Receive notification each time we publish a new article, and get exclusive guides direct to your inbox. Everyone knows that veggies are healthy, but some stand out from the rest. How much spinach can I eat in one day? According to the National Library of Medicine, vitamins K and A support strong bones and vitamin C helps heal wounds. Spinach is a popular leafy green vegetable that can be used in a variety of ways. Soaking them helps to get the soil and other residues off the stems. WebHow to Prepare Spinach. The nutrients in this leafy green vegetable include fiber, potassium, and vitamin A, making it an excellent addition to any smoothie recipe. Pour the sauce over the drained stems and youve got yourself a delicious salad. However, it may cause adverse effects in some individuals. From boosting the immune system -- your body's defense against germs -- to helping your heart, its advantages might surprise you. In contrast, vitamin K2 occurs in animal foods like cheese, meat, and organ meats, and also in fermented foods such as natto. 2005-2023 Healthline Media a Red Ventures Company. Cauliflower is one of the healthiest vegetables available due to its high fiber content. They also contain lutein and zeaxanthin, which are important for eye health. Just defrost and squeeze out the extra water. This article compares spinach and kale to, Packed with nutrients but low in calories, leafy greens are crucial to a wholesome diet. Health benefits of spinach Oxidative stress. 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. One study in 27 people found that eating spinach effectively lowered blood pressure levels. Raw spinach is high in vitamin C and folate (iron), so it has a natural uptake effect. On this note, fiber has some proven and also some theoretical benefits. In one study, these compounds helped slow tumor growth in a persons cervix. When raw spinach is consumed, nutrients such as folate, vitamin C, niacin, riboflavin, and potassium can be easily absorbed. Raw spinach has roughly the same amount of nutrients as fresh spinach. Unfortunately, some people are sensitive to this oxalate, and these individuals may develop kidney stones from a high-oxalate diet. However, some people prefer to remove the stems before eating spinach. All rights reserved. Numerous studies suggest that this compound may have various anti-diabetic, cardioprotective, and anti-inflammatory effects (24). Health Benefits of Spinach Green Goodness. 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.. 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. Dress with a mustard vinaigrette. This system keeps you safe from viruses and bacteria that cause disease. They also contain lutein and zeaxanthin, which are important for eye health. Its a great source of folate, which may prevent neural tube defects, such as spina bifida, during pregnancy. Cancer prevention. For example, our gut bacteria can convert nitrate into something called nitric oxide (19). This is an article about oxalate and its health effects. Here are 14 of the healthiest vegetables around. Spinach has similar cool-season growing conditions and requirements as lettuce, but it is more versatile in both its nutrition As a result of better performance levels, red spinach can also improve muscle growth. Mind diet associated with reduced incidence of Alzheimers disease. Read our. Discover 15 foods that help lower blood pressure. Most things in nutrition are neither black nor white. Researchers believe that it takes around 12 parts of carotenoids to have an equivalent effect to 1 part of retinol (5). Health Benefits of Spinach Green Goodness. Instead of two cups of fresh spinach, you can use 1 cup frozen spinach because it is much smaller. The taste of spinach is quite strong, so it will be quite noticeable in a smoothie. Spinach and kale are both powerhouses of nutrition, associated with many impressive health benefits. Theyre packed with vitamin A, B6, C, Calcium, Iron and Magnesium. Vitamin A also helps to protect against a wide range of other diseases, including blindness, certain cancers, acne, and osteoporosis. 2019;277:573-578. doi:10.1016/j.foodchem.2018.11.023, Lee S, Choi Y, Jeong HS, Lee J, Sung J. 1) Rich In Carotenoids (Vitamin A) Release 3.2 (November 2015). It is acceptable to eat spinach stems. Bake together spinach, artichoke hearts, mayonnaise, Parmesan, and Monterey Jack cheese for a classic dip. They are all edible, not just tasty, but also different enough from the familiar to almost feel like a completely different vegetable. This beverage will provide you with a good and tasty beverage. In a study published in 2016 in the Journal of Nutrition, a group of seven women and 11 men consumed four nitrate-rich drinks, including a spinach beverage. Cancer prevention. Folate is a member of the B vitamin family, and it has the crucial tasks of producing energy, making new DNA, and creating new red blood cells (10, 11). Spinach, raw. When it comes to vegetables, there are a lot of things you can enjoy, but knowing all the different ones can be difficult. Though it has few calories, spinach is full of nutrients. 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. Vitamin C assists with the wound healing process. According to research, eating spinach fresh out of the packet and combining it with a smoothie is the best way to get it. When the researchers fried spinach at a high temperature, a considerable percentage of the lutein decreased after two minutes. 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. First, spinach is high in thiamin and niacin, which can lead to deficiencies in these nutrients. WebIt has a high amount of protein for a plant and is also a good source of magnesium, phosphorus, and potassium. Just as spinach has many benefits, there are some potential drawbacks to consider too. Protein, creaminess, and probiotics are also present in other foods such as Greek yogurt and almond milk. Second, spinach is a good source of oxalates, which can cause skin irritation or skin disease. Spinach (Spinacia oleracea) is a leafy green vegetable that originated in Persia. 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. As a result of better performance levels, red spinach can also improve muscle growth. Consuming foods that are high in potassium helps lower your blood pressure. Age-related macular degeneration (AMD). Is it safe to eat baby spinach? Cucumbers, as a fruit, are an excellent source of hydration, as well as a source of skin health and blood sugar stabilization. Spinach provides over 604% of the RDA for vitamin K. This essential fat-soluble vitamin plays an important role in several biological processes. So, it's important to consume spinach raw for maximum lutein intake. Eating vegetables at night will reduce the amount of work your body does in the morning, allowing you to digest and absorb the nutrients more easily. The nutrition of blended fruits and vegetables is the same as that of their whole counterparts. There are many different species of spinach, but the vegetable generally has rounded, dark green leaves. Just be sure to thaw the spinach before adding it to the blender, otherwise youll end up with a clumpy smoothie. Spinach stems are a great source of fiber, vitamins A and C, and iron. This type of fiber may benefit your digestion. WebThe ergogenic benefits of a red spinach supplement stem from its nutrient density and high nitrate levels. Mitochondria are the energy powerhouses of cells. This condition might make you feel weak, dizzy, and have trouble breathing. SO GOOD FOR YOU. 12 billion trees are cut every year for paper production, keep in mind when printing. The answer to this question depends on how large your smoothie is and how much other ingredients you are adding. 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). The second point to keep in mind is that the ingredients in the recipe can be confusing. Researchers suggest that the efficiency at which humans absorb the vitamin K in spinach could be as low as 10% (7). Yes, spinach can be bitter. Spinach also helps to protect the skin from the harmful ultraviolet radiation of the sun. This may help prevent constipation. To make the salad, combine spinach with plain Greek yogurt, some milk or juice, and some of your favorite fruits. You can serve them once the water has mostly evaporated, stems are still bright green and tender. Spinach, however, contains higher amounts of some other nutrients, including vitamin K, than bok choy. This should help it stay fresh for up to 5 days. Food Funct. Frozen spinach is another option for soups, stews, and egg dishes. Whats more, its considered very healthy, as its loaded with nutrients and antioxidants. Cucumbers are low in calories but high in beneficial nutrients that may lead to various health benefits. Markedly, nitric oxide can havesignificant impacts on vascular health such as lowering blood pressure. 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. Yes, it is a good idea to do so because the stems can add a lot of flavor and nutrition to your salads. You can also saut spinach or steam it without worrying about losing too many of its nutrients. Eating this leafy green may also help prevent breast cancer (24, 25). 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. This is why one of the primary symptoms of iron deficiency is heavy fatigue. About Spinach. can you get sick from eating expired rice. (2022). 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. Most of the health benefitsthat spinach can confer relate to the nutrients it provides. Search keyword is too short. You can get antioxidants from fruits and vegetables, and spinach is no exception. Because spinach stems do not contain any toxins, they are not poisonous. That said, since spinach is a significant source of vitamin K, even a worst-case scenario of only being able to absorb 10% would still account for more than 60% of the recommended daily allowance for vitamin K per 100 grams. Spinach is high in vitamin K1, which serves several functions in your body but is best known for its role in blood clotting. Eye health. When eating spinach, it must be thoroughly cleaned before consumption due to its gritty texture. It is rich in vitamins and minerals, and it contains some other bioactive compounds that may further benefit our health. For example, like vitamin C, they lower your odds of getting cataracts. Eating too much fiber can cause gas, cramping, and abdominal pain. Spinach is an excellent source of iron, which helps your body make hemoglobin. Spinach is a vegetarian source of iron, a mineral you need to help red blood cells bring oxygen to different areas of your body. The most common variety is calcium stones, which consist of calcium oxalate. This leafy green is also very high in vitamin K1, which can be a problem for people on blood thinners. Spinach also has several health benefits. ", Michigan State University: "Diet and inflammation.". Cooked spinach has a lower calorie count and contains less nutrients. It's a leading cause of vision loss for people aged older than 55 years. However, further research is necessary on this topic (, Phytonutrients in spinach have demonstrated they can reduce oxidative damage. Health benefits of spinach Oxidative stress. Enjoy spinach raw in a salad or blended into a smoothie for its folate content. 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. 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. Some of the health risks associated with eating spinach include serious stomach problems, IQ damage, and an increased risk for cancer. Best food forward: Are algae the future of sustainable nutrition? Connect with her on Instagram and Facebook, or visit www.CynthiaSass.com. Can frozen spinach be added to smoothies? Consuming zinc protects against blood loss, immune dysfunction, and thyroid problems. A great way to use spinach stems is to fry them up. 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. 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. 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). As tasty as they are, spinach stems are also good for your health. 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. For instance, recent studies suggest that diets rich in these two compounds may protect against macular degeneration and other age-related diseases of the eye (26, 27). You can create an account to easily access your favorite projects and tutorials. 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 can also increase the absorption rate of all fat-soluble vitamins (A, D, E, K) by consuming them alongside a source of fat. Carrots may be your new go-to smoothie if youre tired of spinach. Your bones and teeth are pretty important you want to keep them strong and healthy! *Percent Daily Values are based on a 2,000 calorie diet. When it comes to smoothies, frozen vegetables provide more nutrients and flavor than fresh produce. To perform the task, speed up to medium speed and tamper for about 30 seconds. 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. WebIt has a high amount of protein for a plant and is also a good source of magnesium, phosphorus, and potassium. All rights reserved. Don't buy it if it looks slimy. Inflammation is part of how your body mends itself after you get hurt or come into contact with a dangerous substance. Because raw spinach contains only trace amounts of fat, it is low in cholesterol and high in vitamins. A green smoothie is a healthy and delicious way to get started on the right foot. Potassium can help reduce the effects of sodium in the body. Health's content is for informational and educational purposes only. Alongside other vitamins and minerals, vitamin K plays a role in the skeletal system. There are many ways to prepare spinach. Spinach is a popular leafy green vegetable that can be used in a variety of ways. As everybody knows, it is real Popeye food. WebThe ergogenic benefits of a red spinach supplement stem from its nutrient density and high nitrate levels. Spinach is one of the biggest food sources of provitamin A carotenoids. You can eat this versatile vegetable many ways and gain its health advantages. Free radicals are byproducts of metabolism. Spinach is a rich source of minerals, and it is particularly high in vitamin K1 and carotenoid vitamin A precursors. This leafy green vegetable grows all year round and is packed with vitamins and minerals. Several other studies observed similar effects, indicating that spinach boosts heart health (7, 30, 31). Is it safe to eat? Magnesium is necessary for energy metabolism, maintaining muscle and nerve function, regular heart rhythm, a healthy immune system, and maintaining blood pressure. 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.