When you were a kid, spinach might seem more appetizing after you watched an
episode of Popeye on TV. It is a well-known leafy green vegetable that is rich in nutrients and fiber. It can be eaten cooked or raw. Either way it is very low in calories – one cup of raw spinach only has seven calories, while one cup of cooked spinach is about 30 calories (cooked spinach leaves are wet and denser).
Antioxidants called lutein and zeaxanthin are found in dark green pigments of spinach and are good for your eyes and your heart, while a phytochemical known as luteolin has anti-cancer properties. Because spinach is very nutritious, you may need to eat it four or five times a week.
Spinach an Antioxidant
Spinach contains plenty of vitamins. We need vitamin A to boost cell division. Vitamin E can help to prevent cardiovascular disease and a few types of cancers, and vitamin K allows proper blood clotting. Spinach also offers plenty of beta carotene, other than being a primary ingredient to produce vitamin A, beta carotene is an antioxidant that can protect our cells. Spinach is rich in magnesium, potassium, and folate, which are essential for healthy muscles, nerves and cardiovascular system.
By eating spinach regularly, you enjoy many health benefits, for example:
• Keeping cancer and tumor at bay: Some studies show that spinach has several effective antioxidant compounds with anti-cancer and anti-inflammatory properties. Another showed that women who get enough folate may have s reduced risk of ovarian cancer.
• Maintaining healthy heart: The folate in spinach lowers homocysteine levels that are related to a higher risk of cardiovascular disease, while antioxidant lutein can reduce plaque build-up and inflammation in the arteries. Rich potassium content can improve heart condition and spinach is naturally low in sodium. Those with hypertension, be sure to choose frozen or fresh spinach to avoid high sodium content. If you need canned spinach, make sure it is low in sodium.
• Maintaining healthy bones: Vitamin K boosts the production of a protein called osteocalcin that is important for bone formation. The lack of vitamin K can cause weaker bones. By eating spinach you can also get enough magnesium and calcium for your daily needs, which are necessary for strong bones. Even so, calcium in spinach isn't absorbed as efficiently as calcium found in dairy products, because of a substance known as oxalic acid that is also present in spinach.
• Maintaining healthy eyes: Your eyes need enough vitamin A to work properly because one specific form of vitamin A, called retinal, is an essential component of your retina. Beta carotene, vitamin E, and lutein have all been confirmed for their ability to halt or slow the progression of macular degeneration, the most common cause of blindness in older people.
• Maintaining sharp mind: Antioxidants in spinach can keep a sharp mind. It is reported that diets rich in vegetables and fruits, especially spinach and berries, help to improve cognitive functions long into old age. It was found that lower levels of folate in blood, correlate with a deterioration of cognitive functions. While folate seems to be important for effective brain functions, folic acid supplements don't seem to be too effective. Scientists found that B vitamin supplement had no or negligible positive effects on slowing or halting the development of Alzheimer's disease. For efficient brain function, we should rely on vegetables and fruits rather than folic acid supplementation.
• Boosting stamina: Spinach contains folate and iron, both of which are essential for preventing anemia. It can be especially essential for women who often have intense menstruation.
• Preventing spinal cord deformity in infants: Pregnant women who are lack in folate can give birth to infants with schistorrhachis, which affects the bones and spinal cord.
• Fighting infections and diseases: Vitamin A can improve immune system by boosting the production leukocytes that kill bacteria and viruses. Vitamin E, can also positively impacts immune functions. A study in 2004 showed that extra vitamin E restored weakened immune systems in the older people.
Choosing and Using Spinach
Fresh spinach is harvested year-round and you can find it in most grocery stores, usually in the vegetables area. Spinach can replace lettuce in many salad recipes to offer more variety, oftentimes, it is more affordable, because spinach usually cheaper than most upscale greens. Fresh spinach often has dark green color and does not look wilted. Canned and frozen spinach are also commonly available. Many canned foods, including spinach often contains added sodium (salt), so if you are undergoing a low-salt diet, be sure to check the nutritional fact labels and choose a brand with no or little salt added.
Just like other veggies, store unwashed spinach in the refrigerator until you are ready to use it – storing wet leaves in the fridge can cause them to deteriorate faster. Rinse vegetables with cold water carefully to remove bugs and dirt. For convenience, you may purchase pre-washed spinach inside bags; even so, you should give spinach enough rinse before cooking or eating them raw.
You can serve fresh spinach salad added with a small amount of olive oil to improve the effectiveness of lutein and vitamin A. Use fresh spinach as a substitute for lettuce on burritos and sandwiches.
Both canned and frozen spinach are usable in most recipes that need cooked spinach and you can just heat it a little and serve for a quick and simple side dish.
Some people also use add spinach in pizza toping or pasta sauce. Spinach can add some varieties to mashed potato, especially when you also add a little garlic and some parmesan cheese. Make breakfast a lot healthier by adding spinach in your quiches and omelets.
Source: Health Guidance
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