Give them a try and see for yourself how delicious and nutritious they can be. 2004-2023 Healthline Media UK Ltd, Brighton, UK, a Red Ventures Company. (2021). Raw spinach is high in vitamins, has very few calories, and tastes the same as it was when it was raw. 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. 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. As mentioned earlier, spinach is a significant source of carotenoid compounds. Spinach is rich in zeaxanthin and lutein, which are the carotenoids responsible for color in some vegetables. The Journal of Nutrition. 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? You might think sipping water and other drinks are the only way to hydrate. Soaking them helps to get the soil and other residues off the stems. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. They stated that the compounds found in spinach could reduce oxidative stress. In contrast, vitamin K2 occurs in animal foods like cheese, meat, and organ meats, and also in fermented foods such as natto. 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.. Melt some butter in a pan and add the stems, It has a slender, flexible stem that is sensitive to sunlight. If you are thinking about cutting off the stems of spinach, there are a few things to keep in mind. 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. Vitamin K helps to inhibit calcification of the arteries, a causal factor in the development of cardiovascular disease. Spinach is also high in potassium. The answer may surprise you, but the truth is that it is possible. You can make it without defrosting by simply adding ice to the blender. This low-calorie food is full of nutrients that are Boosts Hydration. This leafy green vegetable grows all year round and is packed with vitamins and minerals. First, always cut the stem from a fresh spinach plant before trying to do anything else with it. However, both are highly nutritious vegetables, and both can form part of a healthful diet. However, both are highly nutritious vegetables, and both can form part of a healthful diet. Health.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. 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. Iron: Fact sheet for health professionals. Broccoli roots, spinach stems, beets leaves, and turnip leaves are all nutritious foods, and they can be consumed in moderation. Can frozen spinach be added to smoothies? Can poor sleep impact your weight loss goals? Source; http://seasonalcookinturkey.com/spinach-stems-recipes/ Because of its delicate cell wall, spinach can be destroyed by cooking at high temperatures. In addition to its many vitamins and minerals, spinach provides antioxidants that link to anti-inflammation and disease protection. With each sip, you will consume a nutrient-rich beverage made with protein, fiber, vitamins, and minerals. To achieve a thick and creamy texture, gradually add in a small amount of liquid. This low-calorie food is full of nutrients that are Boosts Hydration. Antioxidants limit the harm that molecules called "free radicals" can do to your cells. If youre interested in its health-boosting potential, spinach is an easy food to add to your diet. Spinach, however, contains higher amounts of some other nutrients, including vitamin K, than bok choy. Incredible Smoothies recommends a 50/60 fruit-to-spinz ratio. 2019;277:573-578. doi:10.1016/j.foodchem.2018.11.023, Lee S, Choi Y, Jeong HS, Lee J, Sung J. Spinach also helps to protect the skin from the harmful ultraviolet radiation of the sun. Our website services, content, and products are for informational purposes only. 7 Incredible Health Benefits of Spinach Juice 1. Spinach is a rich source of minerals, and it is particularly high in vitamin K1 and carotenoid vitamin A precursors. 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. Although it is easy to find scare stories about anti-nutrients in vegetables, they are not a concern for most people. Spinach features large quantities of vitamin A, which moderates oil production in the skin pores and hair follicles to moisturize the skin and hair. Spinach is a superstar among green leafy vegetables. But food can help you Curbs Appetite. We avoid using tertiary references. As everybody knows, it is real Popeye food. Although frozen spinach is available in the recipe, it has been blanched. Nitrate-rich vegetables increase plasma nitrate and nitrite concentrations and lower blood pressure in healthy adults. When blended into a smoothie, the stems help to thicken and add creaminess without changing the flavor. How potassium can help control high blood pressure. Both spinach and kale are dark leafy greens with numerous nutrients and health benefits. Yes, you can use frozen spinach in a smoothie. Our favorite berry smoothie recipe is a green smoothie with berries that are both delicious and healthy. And healthy fat increases the ability to absorb the eye disease-fighting antioxidant. Spinach (Spinacia oleracea) is a leafy green vegetable that originated in Persia. National Eye Institute. Cover the pan and cook the stems for about 4-5 minutesover medium heat. Because spinach stems are free of harmful chemicals, it is safe to eat them. However, two of these compoundszeaxanthin and luteinare associated with specific health benefits for our eyes. As a result of better performance levels, red spinach can also improve muscle growth. Cataracts are an eye condition caused by oxidation of the lens of the eye. Spinach, however, contains higher amounts of some other nutrients, including vitamin K, than bok choy. All rights reserved. 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. 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. Theyre packed with vitamin A, B6, C, Calcium, Iron and Magnesium. A person can increase their bodys iron absorption from plant-based products by consuming them alongside foods rich in vitamin C. Spinach contains approximately 30 mg of calcium per cup. Steamed spinach has a dark green color that will not affect its flavor or texture. Spinach is high in vitamin K1, which serves several functions in your body but is best known for its role in blood clotting. Release 3.2 (November 2015). If you only eat fresh fruit, cut the pineapple and banana into 1-inch pieces and cut the banana into 12-inch slices. However, certain individuals may need to eat this vegetable in moderation. 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 first step in making the recipe is to select the right type of spinach. Here is a summary of some recent research; Kaempferol is a flavonoid polyphenol which we can find in certain plant foods, and spinach is a particularly high source (23). It contains four times the nutrients of fresh spinach, including fiber, folate, iron, and calcium. They observed a significant decrease in the rate of cognitive decline among those who consumed larger amounts of leafy green vegetables than others. 5. 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. Vitamin A is an essential fat-soluble vitamin that can boost immunity and has antioxidant activity (3). Molybdenum protects against many illnesses, including cancers of the mouth, liver disease, yeast infections, and allergies. On this note, fiber has some proven and also some theoretical benefits. Toss spinach, feta, toasted almonds, red onions, and apples to make a classic spinach salad. Frozen spinach is also a great option and has the added benefit of helping to keep your smoothie cold. Additionally, spinach contains some interesting compounds such as kaempferol and nitrate, and these compounds may have a beneficial impact on our body. This means that if youre looking for nutrients in spinach, youll need to look elsewhere. Free radicals are byproducts of metabolism. 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. When blended into a smoothie, the stems help to thicken and add creaminess without changing the flavor. When you chop spinach into small pieces, lutein releases from the leaves. Just as spinach has many benefits, there are some potential drawbacks to consider too. If you find that your smoothie is too thick, you can always add more liquid until it reaches the desired consistency. 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. Because raw spinach contains only trace amounts of fat, it is low in cholesterol and high in vitamins. 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. Vitamin K plays a vital role in blood clotting, as well as bone and heart health. Spinach also has several health benefits. 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. 100 grams of this leafy green provides 3.6 grams of carbohydrate, but most of this2.2 gramsis fibrous carbohydrate. Health Benefits of Spinach Green Goodness. Magnesium is necessary for energy metabolism, maintaining muscle and nerve function, regular heart rhythm, a healthy immune system, and maintaining blood pressure. Individuals are able to exercise harder for a Health's content is for informational and educational purposes only. 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). 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. This happens because they lower levels of a hunger hormone and raise hormones that make you feel full. Magnesium also plays a part in numerous biochemical reactions in the body. Most of the health benefits that spinach can confer relate to the nutrients it provides. Age-related macular degeneration (AMD). Per the Department of Agriculture, flavonoids are compounds that may help protect you against cancer, as well as cardiovascular and inflammatory diseases. Basically, you can add spinach to nearly any dish. Osteoporosis and cognitive decline are among the diseases that phosphorus can prevent. Discover 15 foods that help lower blood pressure. You can eat this versatile vegetable many ways and gain its health advantages. It contains vitamins and antioxidants that protect from chronic diseases and promote brain, cardiovascular, and eye health. So next time youre prepping spinach for a smoothie, dont toss the stems! Spinach is one of the most concentrated sources of dietary nitrate (18). You might think sipping water and other drinks are the only way to hydrate. 1) Rich In Carotenoids (Vitamin A) Yes, it is a good idea to do so because the stems can add a lot of flavor and nutrition to your salads. As tasty as they are, spinach stems are also good for your health. Spinach juice helps support your bone structure and teeth because its full of: Calcium; Vitamin C; Vitamin D; Potassium; Magnesium Spinach is an excellent source of many vitamins and minerals, including (3): Spinach also contains several other vitamins and minerals, including potassium, magnesium, and vitamins B6, B9, and E. Spinach is an extremely nutrient-rich vegetable. Add it to your meals and snacks throughout the day for extra H2O. A quick and yet extremely tasty recipe. Saute fresh spinach with garlic, onions, and olive oil for a quick and nutritious side dish. Known by the botanical name of Spinacia oleracea, spinach is a leafy green vegetable that originated in South-West Asia (1). 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. Strawberry is also high in antioxidants C and A. Is it safe to eat? 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. Spinach is packed with nutrients and antioxidants. Free radicals are byproducts of metabolism. Oxalate is an antinutrient found in many plants and has been linked with some health problems. There are a few reasons why we should not eat spinach at night. Cancer prevention. (2016). Spinach and other green vegetables contain chlorophyll, a pigment that gives plants their green color. The most common variety is calcium stones, which consist of calcium oxalate. There is no causal proof that spinachor any vegetablecan help to prevent disease. If youre considering eating spinach stems, its important to be aware of some potential health risks. Researchers suggest that the efficiency at which humans absorb the vitamin K in spinach could be as low as 10% (7). Eating a diet rich in fruits and vegetables may help reduce the severity of asthma symptoms and lessen the risk of attacks. One of the antioxidants in spinach, lutein, may reduce the risk of age-related macular degeneration (AMD). They can cause oxidative stress, which triggers accelerated aging and increases your risk of cancer and diabetes (11). Spinach is low in carbs but high in insoluble fiber. Cauliflower is one of the healthiest vegetables available due to its high fiber content. Alzheimers Dement. Just like the leaves, they are a good source of vitamins and minerals. 7 Incredible Health Benefits of Spinach Juice 1. In the present time, spinach grows all around the world, and it is a popular part of the cuisine in many countries. Spinach is a source of inorganic nitrate, which studies suggest may lower your chance of getting heart disease. Quinoa is packed with nutrients, and it's also gluten free. Does spinach contain any vitamin E? Lutein and zeaxanthin are carotenoids in spinach that lower your chances of having long-term eye conditions. According to research, eating spinach fresh out of the packet and combining it with a smoothie is the best way to get it. Minimum lentgh is 3 characters! Although this study was quite small, its findings are backed up by other animal and human research (12, 13, 14). 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. 2005-2023 Healthline Media a Red Ventures Company. 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. Baby spinach leaves, in addition to being safe to eat without trimming the stems, should be broken up if they are large enough. People who are prone to kidney stones may want to avoid spinach. They also contain lutein and zeaxanthin, which are important for eye health. Additionally, spinach packs high amounts of antioxidants, which may also fight cancer (27). Avoid bundles of spinach with leaves that have bruises or look droopy. If you do choose to eat the stems, it is best to cook them first. Spinach is a superstar among green leafy vegetables. Finally, make sure not to overcut the stems if you plan on using them in either of these ways. Spinach, however, contains higher amounts of some other nutrients, including vitamin K, than bok choy. So next time youre prepping spinach for a smoothie, dont toss the stems! 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.. Learn more about the differences between the two here. Spinach is a popular leafy green vegetable that can be used in a variety of ways. If you have fresh spinach on hand, by all means, use it! This may help prevent constipation. ", Centers for Disease Control and Prevention: "General Information About NTDs, Folic Acid, and Folate. 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. 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. 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. Everyone knows that veggies are healthy, but some stand out from the rest. Just be sure to thaw the spinach before adding it to the blender, otherwise youll end up with a clumpy smoothie. Spinach is rich in iron, vitamin C and E, potassium, and magnesium. In contrast to bio-available vitamin A (retinol) found in oily fish, eggs, and organ meats, carotenoids are not in a form the body can readily use (4). Spinach stems are a great source of fiber, vitamins A and C, and iron. 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. To prepare spinach for a smoothie, you will need to wash the spinach leaves thoroughly and then cut them into small pieces. ", Mayo Clinic: "Osteoporosis," "Iron deficiency anemia. Different cooking methods can change the nutritional content of spinach. Spinach stems are a good source of nutrients like vitamin C and magnesium. This smoothie contains magnesium, which is essential for bone health. Comparing kale and spinach: What are the health benefits? Because spinach stems do not contain any toxins, they are not poisonous. However, further research is necessary on this topic (, Phytonutrients in spinach have demonstrated they can reduce oxidative damage. However, some people prefer to remove the stems before eating spinach. WebIt has a high amount of protein for a plant and is also a good source of magnesium, phosphorus, and potassium. That occurs when the plant walls become soft, which helps to release and absorb the nutrient. In one study, these compounds helped slow tumor growth in a persons cervix. Spinach Extract: An Effective Weight Loss Supplement? 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). Spinach is a superstar among green leafy vegetables. Vitamin niocin is thought to be responsible for the prevention of heart disease, brain damage, and arthritis. When blended into a smoothie, the stems help to thicken and add creaminess without changing the flavor. All rights reserved. Spinach has a host of benefits. 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. Spinach is a great leafy green which can be eaten raw or cooked. 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. Can diet help improve depression symptoms? 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. In high concentrations, this substance can cause harmful effects to those with reduced kidney function. Any time of the year spinach is very tasty although the best is found nearing spring time. Spinach is a rich source of manganese and magnesium, and it contains a range of other minerals in small to moderate amounts. Is it safe to eat baby spinach? 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. The snack is more like a cooks treat than one for the midnight snacker. Take this one with a pinch of salt, but research suggests that certain compounds in spinach may help to reduce the risk of cancer. Overall, spinach is a very healthy food that has a range of health benefits. Some antioxidants in spinach include kaempferol, quercetin, myricetin, and isorhamnetinalso known as flavonoids. Chung RWS, Leanderson P, Gustafsson N, Jonasson L. Liberation of lutein from spinach: Effects of heating time, microwave-reheating and liquefaction. The anti-inflammatory effects of spinach make it a key contender for protecting the brainspecifically in terms of aging. Cancer prevention. Potassium helps to regulate blood pressure and keep your heart working properly. Spinach is rich in zeaxanthin and lutein, which are the carotenoids responsible for color in some vegetables. Spinach also contains iron, potassium, vitamin E, and magnesium. This leafy green is also very high in vitamin K1, which can be a problem for people on blood thinners.