However, dont forget the scrub them well. Additionally, some carotenoid compounds have further interesting effects rather than just vitamin A activity. Spinach also has a high oxalate content, which binds to calcium and makes it difficult for our bodies to use. 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. 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). However, realistic servings of spinach are not a problem for the majority of people, and many different foods also contain oxalic acid. Osteoporosis and cognitive decline are among the diseases that phosphorus can prevent. Here are 17 recipes to help you make the most of it. Spinach is rich in oxalate, a naturally occurring substance found in almost all plants. Spinach (Spinacia oleracea) is a leafy green vegetable that originated in Persia. ", Better Health Channel: "Folate for pregnant women. 12 billion trees are cut every year for paper production, keep in mind when printing. Although frozen spinach is available in the recipe, it has been blanched. Search keyword is too short. In other words, over 60% of the carbs in spinach are from fiber. Some people say yes while others say no. A great way to use spinach stems is to fry them up. 2018 by GRUNDIG Intermedia GmbH. It is rich in multiple vitamins and minerals. As everybody knows, it is real Popeye food. Don't buy it if it looks slimy. 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. Take this one with a pinch of salt, but research suggests that certain compounds in spinach may help to reduce the risk of cancer. WebThe ergogenic benefits of a red spinach supplement stem from its nutrient density and high nitrate levels. 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. Additionally, spinach contains some interesting compounds such as kaempferol and nitrate, and these compounds may have a beneficial impact on our body. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair. Spinach is a rich source of minerals, and it is particularly high in vitamin K1 and carotenoid vitamin A precursors. Spinach provides over 604% of the RDA for vitamin K. This essential fat-soluble vitamin plays an important role in several biological processes. Overall, spinach is a very healthy food that has a range of health benefits. Spinach juice helps support your bone structure and teeth because its full of: Calcium; Vitamin C; Vitamin D; Potassium; Magnesium Spinach is high in both calcium and oxalates, so people who are at a high risk of developing kidney stones should limit their intake (32, 33). Spinach also has several health benefits. Soaking them helps to get the soil and other residues off the stems. When blended into a smoothie, the stems help to thicken and add creaminess without changing the flavor. Some people think so, while others disagree. 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. It is best to boil the stalks of the tougher plants if they are thick. Save my name, email, and website in this browser for the next time I comment. But food can help you Curbs Appetite. Health benefits of spinach Oxidative stress. Best food forward: Are algae the future of sustainable nutrition? WebThe ergogenic benefits of a red spinach supplement stem from its nutrient density and high nitrate levels. You might think sipping water and other drinks are the only way to hydrate. In a study published in 2016 in the Journal of Nutrition, a group of seven women and 11 men consumed four nitrate-rich drinks, including a spinach beverage. Spinach, however, contains higher amounts of some other nutrients, including vitamin K, than bok choy. 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. So next time youre prepping spinach for a smoothie, dont toss the stems! 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). Potassium helps to regulate blood pressure and keep your heart working properly. http://seasonalcookinturkey.com/spinach-stems-recipes/, https://ganga108.wordpress.com/2016/03/08/spinach-stems/. Alzheimers Dement. Studies suggest thylakoid extracts from plants like spinach may reduce your appetite. WebIt has a high amount of protein for a plant and is also a good source of magnesium, phosphorus, and potassium. As everybody knows, it is real Popeye food. Does blending destroy nutrients? When making smoothies, I always save a small amount of frozen spinach in the freezer. 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. Raw, cooked, canned, or steamed, plain old spinach isnt always exciting. Spinach also contains vitamin K, fiber, phosphorus, and thiamine. In contrast, vitamin K2 occurs in animal foods like cheese, meat, and organ meats, and also in fermented foods such as natto. When buying spinach, make sure you look for leaves that have a vivid green color and stems that don't look yellow. Nitrates open up or dilate blood vessels. First, always cut the stem from a fresh spinach plant before trying to do anything else with it. If you have fresh spinach on hand, by all means, use it! 2005 - 2023 WebMD LLC. 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. 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. What is the best smoothie to make with frozen spinach? Healthline Media does not provide medical advice, diagnosis, or treatment. Oxalate is an antinutrient found in many plants and has been linked with some health problems. Spinach also has several health benefits. To perform the task, speed up to medium speed and tamper for about 30 seconds. In one study, these compounds helped slow tumor growth in a persons cervix. Natural Laxatives for Constipation: Everything You Need to Know, 8 Evidence-Based Health Benefits of Quinoa. Whats more, its considered very healthy, as its loaded with nutrients and antioxidants. Consuming zinc protects against blood loss, immune dysfunction, and thyroid problems. Vitamin C: Fact sheet for health professionals. In addition to its many vitamins and minerals, spinach provides antioxidants that link to anti-inflammation and disease protection. It is rich in vitamins and minerals, and it contains some other bioactive compounds that may further benefit our health. It is true that frozen spinach is a low-cost and long-lasting alternative to fresh spinach. If you dont like the taste of spinach, you can add other ingredients to your smoothie to mask the taste. They can cause oxidative stress, which triggers accelerated aging and increases your risk of cancer and diabetes (11). 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. So, for the best results, mix up how you consume spinachsome raw, some cookedbut avoid overcooking your leafy green vegetables. Nutrition Advance provides evidence-based food and nutrition articles. 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. Frequently seen on national TV, she's Health's contributing nutrition editor and counsels clients one-on-one through her virtual private practice. Numerous studies suggest that this compound may have various anti-diabetic, cardioprotective, and anti-inflammatory effects (24). Spinach is typically safe to consume as part of a well-rounded, nutritious diet. The first step in making the recipe is to select the right type of spinach. Theres no need to cook the spinach first, just throw it in the blender with the rest of your ingredients. We can find vitamin K1 mainly in green vegetables and sea vegetation such as seaweed. A good rule of thumb is to start with 1-2 cups of spinach for a small smoothie or 3-4 cups for a large smoothie. Vitamin A also helps to protect against a wide range of other diseases, including blindness, certain cancers, acne, and osteoporosis. 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. To prepare spinach for a smoothie, you will need to wash the spinach leaves thoroughly and then cut them into small pieces. Spinach has similar cool-season growing conditions and requirements as lettuce, but it is more versatile in both its nutrition Shauna is the creator of the nationally recognized food and family blog, Have Yourself A Time.com which features her scrumptious recipes, food & cooking tips. Researchers suggest that the efficiency at which humans absorb the vitamin K in spinach could be as low as 10% (7). 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. Saute fresh spinach with garlic, onions, and olive oil for a quick and nutritious side dish. You can create an account to easily access your favorite projects and tutorials. Additionally, folate can help to protect against neural tube defects and other pregnancy-related complications. Additionally, spinach contains some interesting compounds such as kaempferol and nitrate, and these compounds may have a beneficial impact on our body. 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. Strengthens Your Bones and Teeth. How Viagra became a new 'tool' for young men, Ankylosing Spondylitis Pain: Fact or Fiction, https://www.sciencedirect.com/science/article/abs/pii/S0026049518301537, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6164534/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5726210/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5315033/, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC5409680/, https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/how-potassium-can-help-control-high-blood-pressure, https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC8157348/, https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/, https://www.tandfonline.com/doi/full/10.1080/01635581.2015.990573, https://www.kidney.org/atoz/content/potassium, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6723188/, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC8229448/, https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6051000/, https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/. Yes, you can use frozen spinach in a smoothie. You can also boil them in salted water for 4-5 minutes. How does it taste? Raw spinach is high in vitamins, has very few calories, and tastes the same as it was when it was raw. Known by the botanical name of Spinacia oleracea, spinach is a leafy green vegetable that originated in South-West Asia (1). We will look at this in greater detail later. Can frozen spinach be added to smoothies? ", National Center for Complementary and Integrative Health: "Antioxidants: In Depth. Here, we look at eight foods that boost serotonin, Vegetables are good sources of vitamins, minerals, and fiber. There are a few reasons why we should not eat spinach at night. Butter them up! WebIt has a high amount of protein for a plant and is also a good source of magnesium, phosphorus, and potassium. When you buy fresh, bunched spinach at the grocery store, it is usually savoy spinach. 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). Eating spinach may benefit eye health, reduce oxidative stress, help prevent cancer, and reduce blood pressure levels. Yes, you can taste spinach in a smoothie. For example, like vitamin C, they lower your odds of getting cataracts. SO GOOD FOR YOU. This system keeps you safe from viruses and bacteria that cause disease. Spinach contains many vitamins, minerals, and compounds that may have various health benefits. One study in 27 people found that eating spinach effectively lowered blood pressure levels. Just add a handful of frozen spinach to your blender along with your other smoothie ingredients. It is a low calorie and low-fat food that has many health benefits. The anti-inflammatory effects of spinach make it a key contender for protecting the brainspecifically in terms of aging. 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. As tasty as they are, spinach stems are also good for your health. The main one of these is oxalate (otherwise known as oxalic acid), an organic acid that spinach contains in high amounts. A spinach smoothie can provide a healthy start to the day and has a number of benefits, including increasing fiber intake, contributing to your daily 5 a day requirement for vitamin C, boosting your vitamin D levels, keeping you energized, and potentially helping with common health conditions such as eczema. That improves blood flow and eases stress on the heart. A recent study published in the Journal of Agricultural and Food Chemistry found that spinach stems did not contain any significant nutrients. Washing your spinach with water before you store it makes it more likely to go bad. Learn more about the differences between the two here. Your bones and teeth are pretty important you want to keep them strong and healthy! But when combined with other foods, spinach can be delicious. Everyone knows that veggies are healthy, but some stand out from the rest. Health's content is for informational and educational purposes only. You might think sipping water and other drinks are the only way to hydrate. Spinach also has several health benefits. Is it safe to eat baby spinach? Consuming large amounts of oxalate in the diet can increase a persons risk of developing kidney stones. 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? Birthing babies with Spina bifida are protected against infection by taking folic acid in the early stages of pregnancy. Spinach and other leafy greens high in vitamin C are crucial for building and maintaining collagen, which provides structure to skin and hair. Spinach is chock full of fiber. Omega-3 fatty acids, which help to protect the brain from Alzheimers, Parkinsons, schizophrenia, bipolar disorder, and depression, have been shown to be beneficial. It is a great idea to add raw spinach to your smoothies for a more nutritious diet. However, both are highly nutritious vegetables, and both can form part of a healthful diet. 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. Here are 14 of the healthiest leafy green vegetables you, This is a detailed review of spinach extract, a weight loss supplement that is also called Appethyl. Additionally, lab studies have shown that kaempferol can induce cancer cell apoptosis, otherwise known as cell destruction (25). (2021). Due to its high potassium content, spinach may help reduce or manage high blood pressure. 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. One cup of leafy green vegetables contains more than 160 milligrams of potassium, calcium, magnesium, and phosphorus in addition to potassium, calcium, magnesium, and phosphorus. You can chop the stems into 2-2.5 cm pieces and saut them with a little chili. Likewise, one animal study notes that spinach might suppress cancer formation (26). Ice cubes, pineapple, banana slices, diced apples, baby spinach, and almond milk are all included. There is no causal proof that spinachor any vegetablecan help to prevent disease. These rapid dietary changes can interfere with these medications. Some of the health risks associated with eating spinach include serious stomach problems, IQ damage, and an increased risk for cancer. Bake together spinach, artichoke hearts, mayonnaise, Parmesan, and Monterey Jack cheese for a classic dip. ", FDA: "Interactive Nutrition Facts Label - Vitamins and Minerals Chart. by Shauna Havey | Nov 15, 2022 | Smoothies. The frozen spinach can be used in this recipe, but it has been blanched and given a slightly cooked flavor. Unfortunately, many people are unaware of taste of spinach stems, and throwing them away.. Herere some great tips for savoring the tastiest stems. It has a slender, flexible stem that is sensitive to sunlight. Spinach is one of the most nutritious vegetables in the world. Additionally, spinach packs high amounts of antioxidants, which may also fight cancer (27). Because its entirely edible, theres no need to waste any spinach. Chop the stems to any length you prefer. In high concentrations, this substance can cause harmful effects to those with reduced kidney function. Similar to the vitamin A issue, plant sources of vitamin K have poor absorption rates in humans. One of the antioxidants in spinach, lutein, may reduce the risk of age-related macular degeneration (AMD). 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. All rights reserved. Consuming foods that are high in potassium helps lower your blood pressure. Its delicious either on its own or in other dishes. You can add it to smoothies, enjoy it in a chilled salad, steam and saut it as a side dish, add it to a stir fry, and even blend it into baked goods, like brownies. Strengthens Your Bones and Teeth. A further advantage of spinach is that it has high fiber levels. However, further research is necessary on this topic (, Phytonutrients in spinach have demonstrated they can reduce oxidative damage. You might think sipping water and other drinks are the only way to hydrate. Researchers believe that it takes around 12 parts of carotenoids to have an equivalent effect to 1 part of retinol (5). However, it may cause adverse effects in some individuals. The second point to keep in mind is that the ingredients in the recipe can be confusing. Studies have shown that lutein appears to prevent ultraviolet damage to your lenses. The macular pigment acts like internal sunglasses to protect the eyes. Learn more about vitamin K deficiency and its risks. WebThe ergogenic benefits of a red spinach supplement stem from its nutrient density and high nitrate levels. So next time youre prepping spinach for a smoothie, dont toss the stems! ", Johns Hopkins Medicine: "The Immune System. Vitamin niocin is thought to be responsible for the prevention of heart disease, brain damage, and arthritis. 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. Frozen spinach is another option for soups, stews, and egg dishes. Here are a few science-backed ways that quinoa can support your health. Spinach is a nutritious and plant-based source of iron, a mineral that is crucial in transporting oxygen in the blood. Theyre packed with vitamin A, B6, C, Calcium, Iron and Magnesium. Spinach is also very adaptable, and people consume it in a variety of different ways, from soups and curries to raw salad leaves. After 15 to 30 seconds, increase the speed to a high setting. As part of a nutritious diet, it can help support immune function, aid the digestive system, may even have anticancer properties. ", 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. They are all edible, not just tasty, but also different enough from the familiar to almost feel like a completely different vegetable. It adds bulk to stool as food passes through your digestive system. Individuals are able to exercise harder for a This is because the stems can be tough and fibrous. As tasty as they are, spinach stems are also good for your health. About Spinach. Dont defrost; instead, add directly to the blender and blend. People who are taking blood thinners, such as warfarin, should consult with their healthcare practitioner before eating large amounts of spinach (34). Spinach is a superstar among green leafy vegetables. Eating vegetables at night will reduce the amount of work your body does in the morning, allowing you to digest and absorb the nutrients more easily. WebMD does not provide medical advice, diagnosis or treatment. Helps to maintain healthy cartilage, bones, skin, and teeth. Quinoa is packed with nutrients, and it's also gluten free. They stated that the compounds found in spinach could reduce oxidative stress. 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 This low-calorie food is full of nutrients that are good for your body in several ways. Read our. However, some people may benefit from limiting their intake of this vegetable. Source; http://seasonalcookinturkey.com/spinach-stems-recipes/ Health Benefits of Spinach Green Goodness. 2005-2023 Healthline Media a Red Ventures Company. Lutein and zeaxanthin are carotenoids in spinach that lower your chances of having long-term eye conditions. This vitamin prevents neural tube birth defects like spina bifida in babies. When stored in a dry plastic bag, spinach can be kept in the refrigerator for two to three days. 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. We avoid using tertiary references. Vitamins A, B6, C, calcium, iron, and magnesium are all present in them. Vitamin C also helps your body increase the amount of iron it absorbs from plant-based foods, which supports the healing process, too. So, it's important to consume spinach raw for maximum lutein intake. Theyre packed with vitamin A, B6, C, Calcium, Iron and Magnesium. Inflammation is part of how your body mends itself after you get hurt or come into contact with a dangerous substance.