Last medically reviewed on March 8, 2022. 7 Incredible Health Benefits of Spinach Juice 1. WebIt has a high amount of protein for a plant and is also a good source of magnesium, phosphorus, and potassium. 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. Spinach is generally considered very healthy. 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. It is a great idea to add raw spinach to your smoothies for a more nutritious diet. Here are a few science-backed ways that quinoa can support your health. Low or decreased MPOD is a risk factor for AMD. Cooked spinach also has a more consistent texture, which makes it easier to eat. Baby spinach leaves, in addition to being safe to eat without trimming the stems, should be broken up if they are large enough. 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. 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. 1) Rich In Carotenoids (Vitamin A) Magnesium is found in many different foods. 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). This condition might make you feel weak, dizzy, and have trouble breathing. Vitamins A, B6, C, calcium, iron, and magnesium are all present in them. Designed by Elegant Themes | Powered by WordPress, The Perfect Smoothie: How To Add Coconut Water, The Smoothie Meme Generator: An Easy And Fun Way To Make Memes, The Different Ways To Make Green Smoothies More Digestible, Healthy And Delicious Avocado Smoothie Recipes, Papaya Juice: A Refreshing And Healthy Drink. You can eat this versatile vegetable many ways and gain its health advantages. Effect of different cooking methods on the content of vitamins and true retention in selected vegetables. Spinach may decrease oxidative stress, improve eye health, and help prevent heart disease and cancer. National Eye Institute. 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. It contains vitamins and antioxidants that protect from chronic diseases and promote brain, cardiovascular, and eye health. The second point to keep in mind is that the ingredients in the recipe can be confusing. Spinach is rich in zeaxanthin and lutein, which are the carotenoids responsible for color in some vegetables. If youre looking for a nutritious and delicious smoothie that wont leave you feeling sluggish or heavy, try adding spinach to your list of ingredients. For this reason, carotenoids are often called vitamin A precursors. WebMD does not provide medical advice, diagnosis or treatment. Because spinach stems do not contain any toxins, they are not poisonous. If you are thinking about cutting off the stems of spinach, there are a few things to keep in mind. Health's content is for informational and educational purposes only. Spinach is rich in iron, vitamin C and E, potassium, and magnesium. For a quick and easy side dish, toss spinach with a simple vinaigrette made by whisking together extra virgin olive oil, balsamic vinegar, Dijon mustard, and dried Italian herb seasoning. However, it is worth noting that carotenoids are not precisely the same as vitamin A. Chung RWS, Leanderson P, Gustafsson N, Jonasson L. Liberation of lutein from spinach: Effects of heating time, microwave-reheating and liquefaction. After 15 to 30 seconds, increase the speed to a high setting. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair. Incredible Smoothies recommends a 50/60 fruit-to-spinz ratio. 12 billion trees are cut every year for paper production, keep in mind when printing. Just like the leaves, they are a good source of vitamins and minerals. Saute fresh spinach with garlic, onions, and olive oil for a quick and nutritious side dish. Higher intake appears to reduce the risk of bone mass problems and bone fracture. Spinach stems are a good source of nutrients like vitamin C and magnesium. 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. ", American Optometric Association: "Diet and Nutrition. This smoothie contains magnesium, which is essential for bone health. So next time youre prepping spinach for a smoothie, dont toss the stems! Each serving of this fruit- and veggie-packed treat contains a serving of pineapple, banana, or apple. Yes, spinach stems are edible. Spinach provides over 604% of the RDA for vitamin K. This essential fat-soluble vitamin plays an important role in several biological processes. Additionally, those compounds trigger the release of satiety hormones that make you feel full and satisfied after eating spinach. Making a smoothie and adding fat from dairy products such as cream, milk, or yogurt will also be beneficial. The most common variety is calcium stones, which consist of calcium oxalate. Spinach is a popular leafy green vegetable that can be used in a variety of ways. However, realistic servings of spinach are not a problem for the majority of people, and many different foods also contain oxalic acid. If you find that your smoothie is too thick, you can always add more liquid until it reaches the desired consistency. While incorporating spinach into raw and cooked dishes can help maximize its health benefits, some research shows that not cooking the greens preserves its lutein content. , There are two basic types of spinach: flat-leaf and savoy. Strawberry is also high in antioxidants C and A. Any time of the year spinach is very tasty although the best is found nearing spring time. Saute fresh spinach with garlic, onions, and olive oil for a quick and nutritious side dish. Food Funct. Spinach, raw. Soaking them helps to get the soil and other residues off the stems. Spinach is one of the most nutritious vegetables in the world. Washing your spinach with water before you store it makes it more likely to go bad. Give them a try and see for yourself how delicious and nutritious they can be. Several other studies observed similar effects, indicating that spinach boosts heart health (7, 30, 31). Your daily values may be higher or lower depending on your calorie needs. Yes, stem tips can be used to cook spinach as long as they are cooked properly. Some antioxidants in spinach include kaempferol, quercetin, myricetin, and isorhamnetinalso known as flavonoids. There are a few reasons why we should not eat spinach at night. About Spinach. About Spinach. However, there is one area where spinach stem may be harmful- when eaten raw. This low-calorie food is full of nutrients that are Boosts Hydration. 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. Spinach is a popular leafy green vegetable that can be used in a variety of ways. The snack is more like a cooks treat than one for the midnight snacker. Vitamin A also helps to protect against a wide range of other diseases, including blindness, certain cancers, acne, and osteoporosis. 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. Aside from squash, there are a variety of vegetables available such as pumpkin, acorn, and kababocha. Spinach is a superstar among green leafy vegetables. 100 grams of this leafy green provides 3.6 grams of carbohydrate, but most of this2.2 gramsis fibrous carbohydrate. As a result of better performance levels, red spinach can also improve muscle growth. Vitamin K plays a vital role in blood clotting, as well as bone and heart health. 2017;27(2):333-342. doi:10.1007/s10068-017-0281-1. However, certain individuals may need to eat this vegetable in moderation. Adequate vitamin K consumption is important for good health. Most of the calories in this vegetable come from protein and carbohydrates. Thylakoids can also make your stomach empty later. Soaking them helps to get the soil and other residues off the stems. Although this study was quite small, its findings are backed up by other animal and human research (12, 13, 14). Soaking them helps to get the soil and other residues off the stems. As a result of better performance levels, red spinach can also improve muscle growth. Most of the health benefits that spinach can confer relate to the nutrients it provides. Strengthens Your Bones and Teeth. Spinach is a superstar among green leafy vegetables. Spinach, however, contains higher amounts of some other nutrients, including vitamin K, than bok choy. Eating spinach may benefit eye health, reduce oxidative stress, help prevent cancer, and reduce blood pressure levels. However, both are highly nutritious vegetables, and both can form part of a healthful diet. Additionally, some carotenoid compounds have further interesting effects rather than just vitamin A activity. The answer may surprise you, but the truth is that it is possible. Kidney stones are caused by acid and mineral salt buildup. It contains vitamins and antioxidants that protect from chronic diseases and promote brain, cardiovascular, and eye health. Cauliflower is one of the healthiest vegetables available due to its high fiber content. First, always cut the stem from a fresh spinach plant before trying to do anything else with it. ", FDA: "Interactive Nutrition Facts Label - Vitamins and Minerals Chart. 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. Unfortunately, some people are sensitive to this oxalate, and these individuals may develop kidney stones from a high-oxalate diet. 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. U.S. Department of Agriculture. Most things in nutrition are neither black nor white. It is rich in vitamins and minerals, and it contains some other bioactive compounds that may further benefit our health. Health Benefits of Spinach Green Goodness. You might think sipping water and other drinks are the only way to hydrate. Lutein has also been shown to help preserve cognitive abilities. So next time youre prepping spinach for a smoothie, dont toss the stems! If you do choose to eat the stems, it is best to cook them first. Spinach is rich in dietary folate, and it contains 49% of the RDA per 100 grams. Consuming foods that are high in potassium helps lower your blood pressure. Saute fresh spinach with garlic, onions, and olive oil for a quick and nutritious side dish. Free radicals are byproducts of metabolism. 5. Receive notification each time we publish a new article, and get exclusive guides direct to your inbox. Different cooking methods can change the nutritional content of spinach. The vitamin increases the bioavailability of foods rich in iron. Dont defrost; instead, add directly to the blender and blend. Additionally, spinach packs high amounts of antioxidants, which may also fight cancer (27). Spinach is typically safe to consume as part of a well-rounded, nutritious diet. Vitamin K helps to inhibit calcification of the arteries, a causal factor in the development of cardiovascular disease. Spinach is one of the most concentrated sources of oxalate out of all food (28). Roberts JL, Moreau R. Functional properties of spinach (Spinacia oleracea L.) phytochemicals and bioactives. Spinach is also a source of nitrates, which are naturally-occurring chemicals. ", Johns Hopkins Medicine: "The Immune System. Look no further than the stem and leaves! Nutrition Advance provides evidence-based food and nutrition articles. Cucumbers, as a fruit, are an excellent source of hydration, as well as a source of skin health and blood sugar stabilization. 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. Is it safe to eat? There is a lot of folate in spinach. Spinach is also rich in dietary oxalate. Birthing babies with Spina bifida are protected against infection by taking folic acid in the early stages of pregnancy. Learn more about natural laxatives. Combine spinach, garlic, onions, chicken broth, and a russet potato in a blender to make a hearty soup. Most of the health benefits that spinach can confer relate to the nutrients it provides. If you only eat fresh fruit, cut the pineapple and banana into 1-inch pieces and cut the banana into 12-inch slices. Flat spinach, also known as baby spinach, is widely popular in the U.S. and is often sold bagged, canned, or frozen.. It has a slender, flexible stem that is sensitive to sunlight. Raw spinach contains oxalic acid, an organic substance that may interfere with the absorption of essential nutrients such as calcium and iron. What is the best smoothie to make with frozen spinach? ", 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. 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 A green smoothie is a healthy and delicious way to get started on the right foot. SO GOOD FOR YOU. However, both are highly nutritious vegetables, and both can form part of a healthful diet. MNT is the registered trade mark of Healthline Media. Most parts of spinach are edible, but some may be less tasty than others. 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. Health benefits of spinach Oxidative stress. Spinach is rich in many nutrients, including Vitamin A, Vitamin C, Vitamin K, iron, folate, and potassium. When it comes to vegetables, there are a lot of things you can enjoy, but knowing all the different ones can be difficult. All rights reserved. Spinach contains several important plant compounds, including (4, 5, 6, 7, 8, 9, 10): Spinach boasts many plant compounds that can improve health, such as lutein, kaempferol, nitrates, quercetin, and zeaxanthin. If youre like most people, you probably throw away spinach stems without a second thought. 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. 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. Spinach has similar cool-season growing conditions and requirements as lettuce, but it is more versatile in both its nutrition This method not only provides you with vitamins and minerals, but it is also a great way to reduce your morning sluggishness. Potassium-rich foods such as strawberries and bananas can help you meet your daily dose. Iron is also important for maintaining healthy pregnancies, supporting the immune system, and aiding digestive processes. Oxalate is an antinutrient found in many plants and has been linked with some health problems. 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. 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. *Percent Daily Values are based on a 2,000 calorie diet. Around 60% of kidney stones are found to contain oxalate (29, 30). Adding flavorful fruits to a spinach smoothie will help it taste more like a spinach smoothie than a spinach smoothie. Spinach also contains 45% of the average daily value for folate, a B vitamin that helps form red blood cells and DNA. Bake together spinach, artichoke hearts, mayonnaise, Parmesan, and Monterey Jack cheese for a classic dip. Raw spinach is high in vitamin C and folate (iron), so it has a natural uptake effect. Comparing kale and spinach: What are the health benefits? Nutrition and kidney stone disease. WebIt has a high amount of protein for a plant and is also a good source of magnesium, phosphorus, and potassium. Theres no need to cook the spinach first, just throw it in the blender with the rest of your ingredients. Spinach stems are a great source of fiber, vitamins A and C, and iron. 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. It also supplies iron, magnesium, potassium, calcium, and small amounts of other B vitamins. Spinach stems are a great source of fiber, vitamins A and C, and iron. When the researchers fried spinach at a high temperature, a considerable percentage of the lutein decreased after two minutes. Your body is always getting rid of and rebuilding bone tissue. Additionally, spinach contains some interesting compounds such as kaempferol and nitrate, and these compounds may have a beneficial impact on our body. But food can help you Curbs Appetite. Toss spinach, feta, toasted almonds, red onions, and apples to make a classic spinach salad. 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. A recent study published in the Journal of Agricultural and Food Chemistry found that spinach stems did not contain any significant nutrients. SO GOOD FOR YOU. Source; http://seasonalcookinturkey.com/spinach-stems-recipes/ Get notified of new articles and receive useful guides direct to your inbox. Spinach is rich in zeaxanthin and lutein, which are the carotenoids responsible for color in some vegetables. Spinach has similar cool-season growing conditions and requirements as lettuce, but it is more versatile in both its nutrition 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. Can poor sleep impact your weight loss goals? To prepare spinach for a smoothie, you will need to wash the spinach leaves thoroughly and then cut them into small pieces. 2005-2023 Healthline Media a Red Ventures Company. Spinach is a vegetarian source of iron, a mineral you need to help red blood cells bring oxygen to different areas of your body. Frozen fruits, vegetables, and filling ingredients all come together to make a delicious healthy smoothie. This content is for informational purposes only and Nutrition Advance does not provide medical advice. 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. ", Better Health Channel: "Folate for pregnant women. You might think sipping water and other drinks are the only way to hydrate. There are many ways to prepare spinach. These parts of the plant are high in nutrients and have a great flavor. Health.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. (2021). Just as spinach has many benefits, there are some potential drawbacks to consider too. WebThe ergogenic benefits of a red spinach supplement stem from its nutrient density and high nitrate levels. When stored in a dry plastic bag, spinach can be kept in the refrigerator for two to three days. Spinach also has several health benefits. Any time of the year spinach is very tasty although the best is found nearing spring time. WebThe ergogenic benefits of a red spinach supplement stem from its nutrient density and high nitrate levels. 7 Incredible Health Benefits of Spinach Juice 1. 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 and other leafy greens high in vitamin C are crucial for building and maintaining collagen, which provides structure to skin and hair. Spinach Extract: An Effective Weight Loss Supplement? So next time youre prepping spinach for a smoothie, dont toss the stems! Fold spinach, red bell peppers, and hummus together in a whole wheat flatbread for a healthy, filling snack. This will help to make them more tender and easier to eat. Some vegetables are more commonly associated with poisonousness than others, but this is not always the case. As everybody knows, it is real Popeye food. In one study published in 2016 in the journal Nippon Ganka Gakkai Zasshi [Journal of the Japanese Ophthalmological Society], researchers examined the eyes of 11 participants who consumed 75 grams of frozen spinach containing 10 milligrams of lutein daily for two months. One reason why spinach is seen as safe to eat raw is because it is low in toxins and has strong anti-inflammatory properties. They are all edible, not just tasty, but also different enough from the familiar to almost feel like a completely different vegetable. Because of its delicate cell wall, spinach can be destroyed by cooking at high temperatures. 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. ", National Center for Complementary and Integrative Health: "Antioxidants: In Depth. 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. How potassium can help control high blood pressure. Protein, creaminess, and probiotics are also present in other foods such as Greek yogurt and almond milk. When raw spinach is consumed, nutrients such as folate, vitamin C, niacin, riboflavin, and potassium can be easily absorbed. This leafy green vegetable grows all year round and is packed with vitamins and minerals. Vitamin A is an essential fat-soluble vitamin that can boost immunity and has antioxidant activity (3). Cynthia is board certified as a specialist in sports dietetics and has consulted for five professional sports teams, including five seasons with the New York Yankees. Per the National Eye Institute, AMD is an eye disease that can blur the sharp, central vision essential for reading and driving. Most of the health benefits that spinach can confer relate to the nutrients it provides. 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. This article compares spinach and kale to, Packed with nutrients but low in calories, leafy greens are crucial to a wholesome diet. Most of the health benefitsthat spinach can confer relate to the nutrients it provides. In contrast, vitamin K2 occurs in animal foods like cheese, meat, and organ meats, and also in fermented foods such as natto. Fresh fruit, on the other hand, is frequently crisp and creamy, whereas frozen fruits are cold and creamy. Vitamin C: Fact sheet for health professionals. So what is the verdict on spinach? Your bones and teeth are pretty important you want to keep them strong and healthy! Spinach stems are a great source of fiber, vitamins A and C, and iron. Spinach, however, contains higher amounts of some other nutrients, including vitamin K, than bok choy. Spinach also helps to protect the skin from the harmful ultraviolet radiation of the sun. WebHow to Prepare Spinach. Spinach is a rich source of minerals, and it is particularly high in vitamin K1 and carotenoid vitamin A precursors. 2016;146(5):986-993. doi:10.3945/jn.116.229807. Spinach is also very adaptable, and people consume it in a variety of different ways, from soups and curries to raw salad leaves. Best food forward: Are algae the future of sustainable nutrition? When blended into a smoothie, the stems help to thicken and add creaminess without changing the flavor. The researchers found microwaving vegetables was the best way to preserve vitamin K. Blanching, or adding vegetables to boiling water to remove their skins, significantly reduced the vitamin C content. 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. It packs high amounts of carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium. Among vegetable sources of vitamin C, spinach is one of the best, and it provides almost 50% of the RDA per 100 grams. For example, our gut bacteria can convert nitrate into something called nitric oxide (19). You also get potassium from spinach, which helps keep your heart working right. 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. About Spinach. Receive a notification each time we publish a new article, and get exclusive guides direct to your inbox. Just fry them in a little oil and steam them with garlic and onion. Cell damage from free radicals may play a role in illnesses like diabetes, cancer, and Parkinson's disease. Youll get more nutrition from spinach stems because theyre higher in fiber than the leaf itself. This low-calorie food is full of nutrients that are good for your body in several ways. Spinach is a great staple to add to your diet. Make sure to include as many interesting ingredients as possible in your smoothies. Spinach is a type of vegetable that can be eaten fresh or cooked.