spinach stems benefits spinach stems benefits

Cell damage from free radicals may play a role in illnesses like diabetes, cancer, and Parkinson's disease. WebIt has a high amount of protein for a plant and is also a good source of magnesium, phosphorus, and potassium. 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. Spinach is low in carbs but high in insoluble fiber. 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. 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. This low-calorie food is full of nutrients that are good for your body in several ways. Health's content is for informational and educational purposes only. Spinach is one of the biggest food sources of provitamin A carotenoids. 2016;7(8):3337-3353. doi:10.1039/c6fo00051g, Morris MC, Tangney CC, Wang Y, Sacks FM, Bennett DA, Aggarwal NT. Theyre packed with vitamin A, B6, C, Calcium, Iron and Magnesium. Frequently seen on national TV, she's Health's contributing nutrition editor and counsels clients one-on-one through her virtual private practice. 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. As a result of better performance levels, red spinach can also improve muscle growth. People at risk for developing calcium oxalate kidney stones should moderate their intake of oxalate-rich foods. Theyre packed with vitamin A, B6, C, Calcium, Iron and Magnesium. The Journal of Nutrition. When stored in a dry plastic bag, spinach can be kept in the refrigerator for two to three days. We promise not to spam you. It has a slender, flexible stem that is sensitive to sunlight. It also defends your body from other things that can hurt you, like toxins. Take this one with a pinch of salt, but research suggests that certain compounds in spinach may help to reduce the risk of cancer. When it comes to smoothies, frozen vegetables provide more nutrients and flavor than fresh produce. Thestems of the spinach plant are rich in nutrients that can help you maintain a healthy weight and keep your immune system strong. 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. It contains four times the nutrients of fresh spinach, including fiber, folate, iron, and calcium. Spinach also contains small amounts of sugar, mostly in the form of glucose and fructose (1). When blended into a smoothie, the stems help to thicken and add creaminess without changing the flavor. Here are 7 health benefits of eating cucumber. (2016). Spinach and kale are both powerhouses of nutrition, associated with many impressive health benefits. Can poor sleep impact your weight loss goals? As everybody knows, it is real Popeye food. 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). It is acceptable to eat spinach stems. The vitamin C in spinach has many benefits, including helping your body make collagen, which it needs to repair injuries. Human eyes also contain high quantities of these pigments, which protect your eyes from the damage caused by sunlight (15). Spinach juice helps support your bone structure and teeth because its full of: Calcium; Vitamin C; Vitamin D; Potassium; Magnesium 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 possible health benefits of consuming spinach include improving blood glucose control in people with diabetes, lowering the risk of cancer, and improving bone health. Strawberry is also high in antioxidants C and A. 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. 5. Spinach, however, contains higher amounts of some other nutrients, including vitamin K, than bok choy. To prepare spinach for a smoothie, you will need to wash the spinach leaves thoroughly and then cut them into small pieces. It has been shown to improve oxidative stress, eye health, and blood pressure. Studies suggest thylakoid extracts from plants like spinach may reduce your appetite. When the researchers fried spinach at a high temperature, a considerable percentage of the lutein decreased after two minutes. When making smoothies, I always save a small amount of frozen spinach in the freezer. You can also saut spinach or steam it without worrying about losing too many of its nutrients. You might think sipping water and other drinks are the only way to hydrate. Spinach and other green vegetables contain chlorophyll, a pigment that gives plants their green color. 2017;27(2):333-342. doi:10.1007/s10068-017-0281-1. Search more ingredients for nutritional information: 2005 - 2023 WebMD LLC. Spinach is also very adaptable, and people consume it in a variety of different ways, from soups and curries to raw salad leaves. Healthline Media does not provide medical advice, diagnosis, or treatment. 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. Health benefits of spinach Oxidative stress. What is the latest research on the form of cancer Jimmy Carter has? Its a great source of folate, which may prevent neural tube defects, such as spina bifida, during pregnancy. Cooked spinach also has a more consistent texture, which makes it easier to eat. This method not only provides you with vitamins and minerals, but it is also a great way to reduce your morning sluggishness. Although this study was quite small, its findings are backed up by other animal and human research (12, 13, 14). Spinach is rich in dietary folate, and it contains 49% of the RDA per 100 grams. 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. After 15 to 30 seconds, increase the speed to a high setting. Butter them up! 2016;120(1):41-48. 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. Make certain that you save your favorite recipes whenever possible by joining us today. Spinach has similar cool-season growing conditions and requirements as lettuce, but it is more versatile in both its nutrition Frozen spinach is also a great option and has the added benefit of helping to keep your smoothie cold. It is best to boil the stalks of the tougher plants if they are thick. 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. Magnesium also plays a part in numerous biochemical reactions in the body. Cucumbers, as a fruit, are an excellent source of hydration, as well as a source of skin health and blood sugar stabilization. Everyone knows that veggies are healthy, but some stand out from the rest. 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. 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. Does spinach contain any vitamin E? Aside from squash, there are a variety of vegetables available such as pumpkin, acorn, and kababocha. Finally, eating spinach at night can lead to weight gain because its high in calories and protein. Incorporate a handful of spinach into your meals as a bed for whatever else you're eating to add a few spinach leaves with each bite. 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). This is because the stems can be tough and fibrous. Discover 15 foods that help lower blood pressure. These parts of the plant are high in nutrients and have a great flavor. Theyre packed with vitamin A, B6, C, Calcium, Iron and Magnesium. Vitamin A is an essential fat-soluble vitamin that can boost immunity and has antioxidant activity (3). The vitamin increases the bioavailability of foods rich in iron. A healthy smoothie should consist of at least one or two handfuls of raw spinach. (2021). Any time of the year spinach is very tasty although the best is found nearing spring time. If you are in this risk group, talk to your doctor about including spinach in your diet.. However, it may cause adverse effects in some individuals. Spinach is a vegetable that's nearly all water. In other words, over 60% of the carbs in spinach are from fiber. Health.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. SO GOOD FOR YOU. They are, in fact, just as safe and tasty to consume as leaves. 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 a rich source of manganese and magnesium, and it contains a range of other minerals in small to moderate amounts. 7 Incredible Health Benefits of Spinach Juice 1. You can then add the spinach leaves to a blender along with the other ingredients for your smoothie. She is currently the nutrition consultant for UCLA's Executive Health program. 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. ", 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. Siener, R. (2021). Oxalate is an antinutrient found in many plants and has been linked with some health problems. When raw spinach is consumed, nutrients such as folate, vitamin C, niacin, riboflavin, and potassium can be easily absorbed. Any time of the year spinach is very tasty although the best is found nearing spring time. Spinach is high in fiber and water, both of which help prevent constipation and promote a healthy digestive tract. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. However, some people may benefit from limiting their intake of this vegetable. One study in eight healthy people found that spinach helped prevent oxidative damage. Whats more, its considered very healthy, as its loaded with nutrients and antioxidants. There is a lot of folate in spinach. Although it is easy to find scare stories about anti-nutrients in vegetables, they are not a concern for most people. Yes, you can taste spinach in a smoothie. , There are two basic types of spinach: flat-leaf and savoy. However, the body absorbs this less easily than dairy sources of calcium. A further advantage of spinach is that it has high fiber levels. Here are 17 recipes to help you make the most of it. Lutein has also been shown to help preserve cognitive abilities. Heart failure: Could a low sodium diet sometimes do more harm than good? Spinach juice helps support your bone structure and teeth because its full of: Calcium; Vitamin C; Vitamin D; Potassium; Magnesium What is the best smoothie to make with frozen spinach? Age-related macular degeneration (AMD). Spinach is an excellent source of lutein, an antioxidant known to protect against age-related eye diseases such as macular degeneration and cataracts. 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. SO GOOD FOR YOU. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair. Additionally, folate can help to protect against neural tube defects and other pregnancy-related complications. Because of its delicate cell wall, spinach can be destroyed by cooking at high temperatures. Similar to the vitamin A issue, plant sources of vitamin K have poor absorption rates in humans. 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. The nutrients in this leafy green vegetable include fiber, potassium, and vitamin A, making it an excellent addition to any smoothie recipe. 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 (. Youll get more nutrition from spinach stems because theyre higher in fiber than the leaf itself. However, two of these compoundszeaxanthin and luteinare associated with specific health benefits for our eyes. 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. Cataracts are an eye condition caused by oxidation of the lens of the eye. Search keyword is too short. It is a great idea to add raw spinach to your smoothies for a more nutritious diet. In high concentrations, this substance can cause harmful effects to those with reduced kidney function. Ozawa Y, Nagai N, Suzuki M, et al. 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. (2022). Most of the calories in this vegetable come from protein and carbohydrates. As shown in the table, spinach is a very low-energy food and contains a minimal amount of calories. 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. Spinach provides over 604% of the RDA for vitamin K. This essential fat-soluble vitamin plays an important role in several biological processes. Soaking them helps to get the soil and other residues off the stems. Most notably, vitamin K is associated with cardiovascular and skeletal system benefits (6); There are two types of vitamin K; vitamin K1 (phylloquinone) and vitamin K2 (menaquinone). That improves blood flow and eases stress on the heart. 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. a pinch of salt & pepper and 2-3 tablespoons of water. Dont defrost; instead, add directly to the blender and blend. 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? This vitamin prevents neural tube birth defects like spina bifida in babies. Make sure you wrap the bag tightly around it. Making a smoothie and adding fat from dairy products such as cream, milk, or yogurt will also be beneficial. 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. Basically, you can add spinach to nearly any dish. 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. Here are six health benefits of eating more of this powerfully protective plant and simple ways to incorporate spinach into your meals and snacks. 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. Finally, make sure not to overcut the stems if you plan on using them in either of these ways. WebHow to Prepare Spinach. ", Mayo Clinic: "Osteoporosis," "Iron deficiency anemia. USDA database for the flavonoid content of selected foods. It is rich in multiple vitamins and minerals. Vitamin C: Fact sheet for health professionals. As everybody knows, it is real Popeye food. However, both are highly nutritious vegetables, and both can form part of a healthful diet. WebHow to Prepare Spinach. 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. However, it is worth noting that carotenoids are not precisely the same as vitamin A. But food can help you Curbs Appetite. Known by the botanical name of Spinacia oleracea, spinach is a leafy green vegetable that originated in South-West Asia (1). 12 billion trees are cut every year for paper production, keep in mind when printing. Adequate vitamin K consumption is important for good health. For this reason, carotenoids are often called vitamin A precursors. Your bones and teeth are pretty important you want to keep them strong and healthy! Spinach, raw. Raw, cooked, canned, or steamed, plain old spinach isnt always exciting. Spinach is typically safe to consume as part of a well-rounded, nutritious diet. 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) Iron: Fact sheet for health professionals. 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. 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. You can buy it canned or fresh and eat it cooked or raw. Connect with her on Instagram and Facebook, or visit www.CynthiaSass.com. Eye health. Frozen spinach is another option for soups, stews, and egg dishes. 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. 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). 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 For more on leafy greens, see this guide to the potential benefits of kale. When you have too little iron, you get iron deficiency anemia. How potassium can help control high blood pressure. A bit of butter on top of spinach is not only tastier but healthier too. Last medically reviewed on March 8, 2022. 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. A green smoothie is a healthy and delicious way to get started on the right foot. 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. Can diet help improve depression symptoms? 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. This will help to make them more tender and easier to eat. It belongs to the amaranth family and is related to beets and quinoa. Spinach also has several health benefits. Our website services, content, and products are for informational purposes only. Health benefits of spinach Oxidative stress. Because its entirely edible, theres no need to waste any spinach. 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. Birthing babies with Spina bifida are protected against infection by taking folic acid in the early stages of pregnancy. She is a competitive cook, foodie, party aficionado, food photographer, writer, and most of all, just a person who loves and cherishes her family. ", Centers for Disease Control and Prevention: "General Information About NTDs, Folic Acid, and Folate. Although frozen spinach is available in the recipe, it has been blanched. Spinach has calcium, manganese, and vitamin K, which are important for healthy bones. One serving contains approximately 3 1/3 cups of raw or 1/2 cup of cooked vegetables. Theyre packed with vitamin A, B6, C, Calcium, Iron and Magnesium. Spinach is also rich in dietary oxalate. Spinach is a rich source of minerals, and it is particularly high in vitamin K1 and carotenoid vitamin A precursors. Nippon Ganka Gakkai Zasshi. Consuming zinc protects against blood loss, immune dysfunction, and thyroid problems. Vitamin K helps to inhibit calcification of the arteries, a causal factor in the development of cardiovascular disease. Fresh fruit, on the other hand, is frequently crisp and creamy, whereas frozen fruits are cold and creamy. It is rich in vitamins and minerals, and it contains some other bioactive compounds that may further benefit our health. Due to this leafy greens impressive nutrient density, it can play an excellent role in a healthy diet.