Thus, spinach has a rich source of dietary magnesium that can benefit your health in multiple ways. Your body needs iron content in order to use body energy effectively. In order to get the best out of iron content, you can add some vitamin C foods such as citrus fruits to spinach and improve your absorption of iron content.
Spinach is linked to numerous health benefits that improve your eyesight, cancer prevention and regulates blood sugar. This is the actual reason why this leafy green is considered a superfood. Here are some health benefits of spinach that you need to know.
Spinach has a high source of zeaxanthin and carotenoids that can flush out the free radicals from your body. These free radicals make your body prone to many diseases including cancer and as a result, spinach is said to prevent cancer. So all you need to do is to consume spinach and prevent yourself from stomach cancer , mouth cancer and oesophagus cancer.
Spinach is said to have high potassium content that is usually recommended for people suffering from high blood pressure. So how does potassium benefit a person suffering from high blood pressure?
Well, potassium reduces the effects of sodium in the body. Spinach contains vitamin K that aids in good bone health and this means adequate consumption of vitamins can do good to your health. It also improves the calcium absorption by your body.
Spinach contains milligrams of calcium per cup and this is much required by your bones and teeth. Calcium is a strengthening agent for your bones and keeps your bones healthy. If you are planning to reduce your weight, then it advised that you add spinach onto your weight loss diet and this will do you good. Spinach leaves aids in weight loss and also are low in calories. Its high amounts of fibre content also help in good digestion, regulates low blood sugar and prevents constipation.
All you need to do is to consume spinach once a day and this will do good for your health. Spinach makes feel full and curbs your appetite. So adding this to your everyday diet will help benefit you in multiple ways. The antioxidants that are found in spinach are lutein and zeaxanthin and these help in providing good eyesight. Researchers found that blood nitrate levels increased after downing all four drinks. The spinach drink, in addition to those made from beetroot juice and rocket salad another leafy green , also lowered blood pressure.
Diastolic blood pressure remained lower five hours after ingesting the spinach and rocket drinks. Diastolic is the lower number on the blood pressure reading, which indicates the amount of pressure in your arteries between beats. 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 blur the sharp, central vision required for activities like reading and driving.
AMD is a leading cause of vision loss for people age 50 and older. There is currently no cure or treatment to reverse the condition, so prevention is key.
In one Japanese study, researchers examined the eyes of 11 healthy nonsmokers who consumed 75 grams of frozen spinach containing 10 mg of lutein daily for two months. The intake of lutein-rich spinach increased blood lutein levels, and it also increased measures of macular pigment optical density MPOD. This research indicates that spinach may help curb AMD risk.
While I recommend incorporating spinach into both raw and cooked dishes, some research shows that not cooking the greens is the best way to preserve its lutein content. In a Swedish study, spinach was purchased at a supermarket and then cooked using various methods for up to 90 minutes.
The longer the spinach was boiled, the lower the remaining lutein level. Eating spinach may benefit eye health, reduce oxidative stress, help prevent cancer, and reduce blood pressure levels. There are many ways to prepare spinach. You can buy it canned or fresh and eat it cooked or raw. The nutrition facts for 3. Spinach also contains small amounts of sugar , mostly in the form of glucose and fructose 1.
Spinach is high in insoluble fiber , which may boost your health in several ways 2. It adds bulk to stool as food passes through your digestive system. This may help prevent constipation. Spinach is low in carbs but high in insoluble fiber. This type of fiber may benefit your digestion. 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. It packs high amounts of carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium. 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.
Free radicals are byproducts of metabolism. They can cause oxidative stress, which triggers accelerated aging and increases your risk of cancer and diabetes However, spinach contains antioxidants , which fight oxidative stress and help reduce the damage it causes. One study in eight healthy people found that spinach helped prevent oxidative damage. It is believed that Catherine, who loved spinach, brought her own cooks from Florence to cook spinach in her preferred style.
Spinach is a member of the Chenopodiaceae family, which also contains nutritionally powerful foods like beets and Swiss chard, according to Purdue University. There are three types of spinach, according to Bon Appetit :. Spinach provides a whopping milligrams of potassium per cup cooked. As a comparison, one cup of sliced banana has about mg of potassium. Spinach is also a very good source of zinc, dietary fiber, phosphorus, vitamin B1 and choline.
It contains a unique and beneficial mixture of phytonutrients, as well as anti-oxidants, flavonoids and carotenoids. This makes it a popular food for vegetarians. Here are the nutrition facts for spinach, according to the U. The National Osteoporosis Foundation recommends eating spinach for its vitamin K and magnesium content. Just one cup of cooked spinach contains an incredible percent of your daily vitamin K needs and 39 percent of your magnesium ones. According to the University of Maryland Medical Center , in the past few decades, it has become clear that vitamin K is important to bone health.
A review published in Nutrition noted that vitamin K intake might reduce fracture rates, work with vitamin D to increase bone density and positively affect calcium balance. Your body uses vitamin K when building bones, and the effects seem to be especially important for women.
A large American Journal of Clinical Nutrition study showed that low vitamin K levels were associated with low bone density in women, but not in men. Another study published in the American Journal of Clinical Nutrition in found that low intakes of vitamin K were associated with an increased risk of hip fractures in middle-aged women.
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