Spinach - Universal And Useful

Of all the green leafy vegetables, spinach is the most versatile. We break it into cocktails and smoothies, eat it in healthy salads, stew and saute it, even add it to pastries like brownie desserts. Spinach has huge health benefits and we can easily incorporate it into our daily diet. Here are some  reasons :

Spinach is rich in nutrients

Three cups of raw spinach provides only 20 calories, no fat, 2 grams of protein and 3 grams of carbohydrates with 2 grams of fiber (1 gram of net carbohydrates). Although it has so few calories, spinach is full of nutrients. A three-cup serving provides over 300% of the daily requirement of bone-supporting vitamin K.

Spinach also provides over 160% of the daily dose of vitamin A and about 40% of vitamin C, which both maintain immune function and promote healthy skin.

Spinach also contains 45% of the daily requirement of folate, a B vitamin that helps form red blood cells. Spinach provides 15% of the daily dose of both iron and magnesium, 10% of potassium and 6% of calcium, along with smaller amounts of other B vitamins.

Spinach is high in antioxidants

In addition to its many vitamins and minerals, spinach provides antioxidants associated with anti-inflammatory functions and protection against disease. These include kaempferol, a flavonoid that has been shown to reduce the risk of cancer and slow its growth and spread. Another, called quercetin, has been linked to possible protective effects on memory, as well as heart disease and type 2 diabetes.

Spinach is a functional food

In a study published in the journal Food & Function, scientists summarized the protective effects of spinach based on the activity of its naturally occurring phytochemicals and bioactive compounds. They claim that these spinach substances can reduce oxidative stress, DNA damage and disease in general. They are also able to positively affect the expression of genes involved in metabolism and inflammation.

In addition, they trigger the release of satiety hormones, which can make you feel fuller and more satisfied.

For these reasons, researchers conclude that consuming more spinach can help prevent heart disease, cancer, type 2 diabetes and obesity.

Spinach maintains brain health

The anti-inflammatory effects of spinach make it useful in prevention and the brain, especially in aging. In one study, researchers tracked the eating patterns and cognitive abilities of more than 950 adults for about five years. They notice a significant reduction in the rate of cognitive decline among those who consume larger amounts of green leafy vegetables. The data show that people who eat one to two servings of leafy vegetables every day have the same cognitive abilities as a person 11 years younger than those who do not eat green leafy vegetables.

It can help with good blood pressure

Spinach is a source of naturally occurring nitrates - compounds that open blood vessels to improve blood flow and relieve the strain on the heart. A small study published in The Journal of Nutrition followed 11 men and 7 women who consumed four different nitrate-rich drinks, including a spinach drink.

The researchers found that blood nitrate levels increased after lowering the four drinks. The spinach drink, in addition to those made from beet and arugula juice, also lowers blood pressure. Diastolic blood pressure remained lower five hours after ingestion of spinach and arugula drinks.

Spinach protects the eyes

One of the antioxidants in spinach, called lutein, has been shown to reduce the risk of age-related macular degeneration (AMD), an eye disease that can obscure the sharp central vision needed for activities such as reading and driving. Macular degeneration is a leading cause of vision loss in people aged 50 and over. There is currently no cure, so prevention is key.

In a Japanese study, researchers examined the eyes of 11 healthy non-smokers who consumed 75 grams of frozen spinach containing 10 mg of lutein daily for two months. Intake of lutein-rich spinach increases blood lutein levels and also increases macular pigment optical density (MPOD) measures. This is important because macular pigment acts as an inner sunglasses to protect the eyes, and low or low MPOD is a risk factor for macular degeneration. This study shows that spinach can help reduce risk.