Home » What are 6 health benefits of spinach? And an introduction to easy and healthy ways to eat it

What are 6 health benefits of spinach? And an introduction to easy and healthy ways to eat it

by peter
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Spinach is an incredibly nutrient-dense vegetable that is loaded with multivitamins and antioxidants that prevent chronic disease and promote brain, cardiovascular and eye health. Here are six benefits of spinach:

1.rich in nutrients: spinach is rich in vitamins K, A, C, folic acid, iron, magnesium, potassium, calcium and other nutrients, among which vitamins K and A help to strengthen bones, vitamin C helps to heal wounds, folic acid helps to form red blood cells and DNA.

2.Rich in antioxidants: Antioxidants such as kaempferol, quercetin, populin and isorhamnetin in spinach have anti-inflammatory and disease-preventive effects.

3.Disease prevention: Compounds in spinach can reduce oxidative stress and positively affect gene expression or the “turning on” of certain genes in metabolism and inflammation, and eating more spinach may help to curb chronic diseases, including heart disease, cancer, type 2 diabetes and obesity.

4.Supports Brain Health: Spinach’s anti-inflammatory effects make it a key contender for brain protection, especially when it comes to aging. People who consume large amounts of green leafy vegetables experience significantly less cognitive decline

5.Helps control blood pressure: Spinach is a source of nitrates, which open or dilate blood vessels, which improves blood flow and reduces stress on the heart. Elevated levels of nitrates in the blood after consuming a spinach drink can help lower blood pressure.

6.May help with eye health: Lutein, an antioxidant in spinach, may reduce the risk of age-related macular degeneration (AMD). Consuming spinach may help curb AMD risk.

To maximize the health benefits of spinach, you can add it to both raw and cooked vegetables. Some studies have shown that not cooking the vegetable preserves its lutein content. Therefore, eating spinach raw is important to maximize your lutein intake. For example, try blending spinach into a smoothie with a healthy fat such as avocado or almond butter. When you cut the spinach into small pieces, the lutein is released from the leaves. Healthy fats increase the ability to absorb disease-fighting antioxidants from your eyes.

Additionally, researchers have found that microwaving vegetables is the best way to preserve Vitamin K. Blanching or placing vegetables in boiling water to remove the skin significantly reduces vitamin C levels. In contrast, the researchers found that steaming vegetables was the best way to preserve vitamin C. Cooking also lowers vitamin E levels in spinach, but increases vitamin A levels. This happens when the walls of the plant soften, which helps release and absorb nutrients.

Piece of homemade vegetarian lasagna with mushrooms, tomatoes and basil on a plate close up. High quality photo

So for best results, eat a mix of spinach – some raw, some cooked – but avoid cooking leafy greens for too long.

Easy ways to eat more spinach

  1. add a handful of spinach to your meal as a bedding for other foods you’re eating.
  2. For a quick and easy side dish, toss spinach with a simple vinaigrette made by whisking together olive oil, balsamic vinegar, mustard and herb seasoning.
  3. Saute spinach with olive oil, sweet red pepper and crushed red pepper.
  4. Steam spinach and toss with olive or pesto sauce.
  5. blend spinach into anything from fruit smoothies, pancakes and hummus and add it to soups, vegetable chili and fritters.

Basically, you can add spinach to almost any dish. Try it and reap the benefits of those vitamins, minerals and antioxidants that promote healthy living!

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