23 Health Benefits of Spinach - Optimalegezondheid.com

1. Popeye already got superpowers from it in 1931, but spinach is not only a real powerhouse in cartoons. The nutrients in the green leaves live up to its reputation. The popular vegetable is eaten worldwide in many different forms. We know the green leaves of the Spinacia Oleracea plant as the edible spinach. Spinach originated in Persia but is now used in almost every kitchen. We've listed the 25 most important health benefits of spinach.

1 Source of vitamins and minerals

1. Spinach is really packed with vitamins and minerals, that's why there are so many health benefits to this green plant. Spinach is bursting with the minerals potassium, zinc, magnesium, iron and calcium. The green leafy vegetable is a source of vitamins such as folic acid, niacin, vitamin A, vitamin B6, vitamin C, vitamin K and contains traces of the rest of the essential vitamins. Other important elements, including thiamine and riboflavin, which are used in various processes in our body, are also found in spinach (1). Due to the wide variety of different essential nutrients, spinach can rightly be called a superfood.

2. Spinach is really packed with vitamins and minerals, that's why there are so many health benefits to this green plant. For example, spinach is bursting with the minerals potassium, zinc, magnesium, iron and calcium. The green leafy vegetable is a source of vitamins such as folic acid, niacin, vitamin A, vitamin B6, vitamin C, vitamin K and contains traces of the rest of the essential vitamins. Other important elements, including thiamine and riboflavin, which are used in various processes in our body, are also found in spinach (1). Due to the wide variety of different essential nutrients, spinach can rightly be called a superfood.

2 Low in calories

1. While spinach is packed with all kinds of good nutrients, the vegetable is very low in calories. This makes it attractive to include in the diet of people trying to lose weight. Spinach contains hardly any sugar and only 16 calories per 80 gram serving. These calories are made up of 1.7 grams of fiber, 1.8 grams of protein, 0.9 grams of carbohydrates, 0.2 grams of unsaturated fat and 0.05 grams of salt. We are talking about a portion of 80 grams and this is a generous portion! A serving of spinach is not even one percent of the daily recommended amount of calories. So the caloric value of spinach is actually negligible. (2)

2. While spinach is packed with all kinds of good nutrients, the vegetable is very low in calories. This makes it attractive to include in the diet of people trying to lose weight. Spinach contains hardly any sugar and only 16 calories per 80 gram serving. These calories are made up of 1.7 grams of fiber, 1.8 grams of protein, 0.9 grams of carbohydrates, 0.2 grams of unsaturated fat and 0.05 grams of salt. We are talking about a portion of 80 grams and this is a large portion! A serving of spinach is not even one percent of the daily recommended amount of calories. So the caloric value of spinach is actually negligible. (2)

3 Helps prevent cancer

1. Spinach is made up of several important ingredients that have been found to show promise in the prevention of several cancers (3). These studies include bladder, prostate, liver and lung cancer. Different ingredients in spinach such as folic acid, tocopherol and chlorophyll work through different mechanisms to treat and protect patients with cancer. Recent studies have shown that spinach is very effective against aggressive prostate cancer. Its action is associated with epoxy xanthophylls, neoxanthine and violaxanthin which directly reduce tumor activity and the spread of cancer throughout the body (4). These substances can be found in spinach.

4 Regulates blood pressure

1. Spinach has a very high potassium and low sodium content. This mineral composition is very beneficial for patients with high blood pressure because potassium lowers blood pressure and sodium increases blood pressure. Folic acid present in spinach also contributes to the reduction of hypertension and relaxes blood vessels, while maintaining proper blood flow (5). By lowering blood pressure and relieving tension on blood vessels and arteries, it reduces stress on the cardiovascular system and improves oxygen supply to various organs. Hypertension is a very common condition in the Western world. So adding spinach to a varied diet can have enormous benefits.

2. Spinach has a very high content of potassium and a low sodium content. This mineral composition is very beneficial for patients with high blood pressure because potassium lowers blood pressure and sodium increases blood pressure. Folic acid present in spinach also contributes to the reduction of hypertension and relaxes blood vessels, while maintaining proper blood flow (5). By lowering blood pressure and relieving tension on blood vessels and arteries, it reduces stress on the cardiovascular system and improves oxygen supply to various organs. Hypertension is a very common condition in the Western world. So adding spinach to a varied diet can have enormous benefits.

5 Has an anti-inflammatory effect

1. There are many different anti-inflammatory substances in spinach. These substances fall into the category of methylene dioxide flavonoid glucuronides. Spinach is one of the most powerful vegetables when it comes to reducing inflammation throughout the body. This means not only protecting the heart, but also reducing the inflammation and pain associated with conditions such as arthritis and gout, which affect millions of people around the world.

6 Contributes to a good blood sugar level

1. Spinach contains an antioxidant known as alpha-lipoic acid, which has been shown to lower glucose levels, increase insulin sensitivity and prevent oxidative, stress-induced changes in patients with diabetes. Studies with alpha-lipoic acid have also shown decreases in peripheral neuropathy and autonomic neuropathy in diabetics (6). However, most studies have used intravenous alpha-lipoic acid and it is uncertain whether oral supplementation would provide the same benefits. Nevertheless, we can cautiously assume that it is only good for the blood sugar level to put this superfood on the table every now and then.

7 Prevents arterial calcification

1. Arteriosclerosis or Atherosclerosis causes deposits against the smooth wall of the arteries. Atherosclerosis can cause the blood vessels to narrow and rupture themselves. An additional risk of atherosclerosis is the occurrence of heart and cerebral strokes. The pigment lutein, found in spinach, has been shown to reduce the risk of atherosclerosis, heart attacks and strokes (7). This is due to the fact that spinach proteins reduce cholesterol and other fat deposits in the blood vessels. This makes eating spinach a good way to keep blood vessels clean and healthy.

8 Helps treat haemophilia

1. Hemophilia is a hereditary blood disease in which a person has a shortage of certain clotting factors that prevent the blood from clotting properly. This leads to excessive bleeding. Vitamin K rich spinach aids in blood clotting by producing prothrombin and thus treats hemophilia. It's great for controlling excessive bleeding and it also maintains liver function by stimulating glycogen production.

9 Good for the neurological system

1. Various components of spinach such as potassium, folic acid and various antioxidants are known to provide neurological benefits to people who consume it regularly. Folate reduces the incidence of Alzheimer's disease, so spinach is a really good idea for those at high risk for neural or cognitive decline (8). Potassium is also an important part of brain health and has been linked to increased blood flow to the brain and increased cognition, concentration and neural activity.

1. Fernando Gómez-Pinilla, a researcher in the Department of Neurosurgery and Physiology at the University of California suggests that spinach with a high antioxidant capacity has been linked to mitochondrial activity, responsible for improving cognitive function. affect (9).

10 Supports bone mineralization

1. As mentioned earlier, spinach is a good source of vitamin K, which helps retain calcium in the bone matrix, leading to bone mineralization (10). In addition, other minerals such as manganese, copper, magnesium, zinc and phosphorus also help build strong bones. This, in turn, can prevent a person from developing osteoporosis. Osteoporosis, or osteoporosis, can significantly increase the risk of fractures. The various minerals are also essential for the maintenance of healthy teeth and nails.

11 Strengthens the muscles

1. Factor C0-Q10, an antioxidant present in spinach, plays an important role in strengthening muscles. The heart muscle, in particular, which continuously pumps blood to all parts of the body, responds to the antioxidant. C0-Q10 can be used to prevent and treat many cardiovascular conditions such as hyperlipidemia, heart failure, hypertension and coronary artery disease.

12 Reduces the risk of cataracts

1. The lutein and zeaxanthin present in spinach both act as strong antioxidants, protecting the eyes from the harsh effects of UV rays that can lead to cataracts. They also reduce the impact of free radicals, which can be a major cause of cataracts and other eye conditions.

13 Promotes digestion

1. There is a reason doctors recommend adding spinach to the diet on one. The amount of protein in spinach is impressive. In addition, these proteins are easily broken down by enzymes into amino acids that are essential for humans. These physiological activities aid in muscle development and muscle tissue growth. They also increase our body's ability to heal wounds and boost our entire metabolism. The proteins stimulate all our organs to function at their optimal level. Also, a recent study suggests that the thylakoid in spinach can curb cravings and hunger pangs, which may aid weight loss (11).

14 Prevents stomach ulcers

1. The International Journal of Research in Pharmacy and Chemistry published an article examining how spinach affects the gastric mucosa in animal experiments. According to this research, spinach and some other vegetables have the ability to protect the lining of the stomach, including the occurrence of stomach ulcers. Plus, the glycoglycerolipids in spinach can increase digestive tract health, preventing unwanted inflammation in that part of the body (12).

15 Protects the skin

1. Several phytonutrients and pigments have been shown to protect the skin from the harmful rays of the sun, including UV rays. Not only do they protect, but they also repair the damaged genes to some degree, thus preventing skin cancer in the long term (13). In addition, spinach contains a lot of iron, which strengthens and protects the hair, nails and skin.

16 Helps with fetal development

1. Folic acid in spinach is essential for proper fetal development. Folic acid is especially important for the construction of the nervous system. Defects such as cleft palate or spina bifida can occur due to folate deficiency (14). Vitamin A in spinach is also a nutrient that contributes to the development of an unborn child. Vitamin A is necessary for the lung development of the fetus and can be transferred during breastfeeding. It is therefore very wise to also eat a lot of spinach while breastfeeding.

17 Encourages children's development

1. It is advised to introduce spinach into the diet of small children early on. The proteins, vitamins, minerals and phytonutrients contribute to proper development in the essential growth phases. The Popeye cartoon made spinach a real hit with children. Because who wouldn't want to be as strong as Popeye the Sailor Man?

18 Good for memory

1. Like most leafy green vegetables, spinach is good for both physical and mental health. Spinach is packed with Vitamin K, which is considered the best vitamin for memory and focus. Spinach can also help slow down the deterioration of memory and cognitive skills in adults. Spinach is rich in Vitamin A which helps reduce inflammation of the brain cells. For example, spinach provides the health of one of our most important organs, the brain.

19 Supports vision in several ways

1. Helen M Rasmussen, a researcher at the University of Cambridge, wrote a report in The Clinical Interventions in Aging in 2013. In this report called “Nutrients for the Aging Eye, she mentioned that spinach is a rich source of beta-carotene, lutein and xanthene, all of which are good for vision (15). Beta-carotene, in cooked spinach, helps with improve eye health. It can also prevent itchy eyes, eye sores and dry eyes. The anti-inflammatory properties of this vegetable can also reduce puffiness or irritation in the eyes. So spinach is great for supporting vision in a variety of ways.]

20 Prevents Macular Degeneration

1. Macular Degeneration or Retinitis Pigmentosa is a condition where vision slowly deteriorates. This can even cause blindness due to a reduction in lutein and xanthene, which are a building material of the retina. In a thesis entitled 'Age-related macular degeneration and recent developments' published in the Post Graduate Medical Journal, it was found that patients with Macular Degeneration should consume fresh green leafy vegetables, especially spinach, because it contains carotenoids (16). It also contains a wealth of antioxidants that reduce the harmful effects of free radicals, which are known to negatively affect vision.

21 Prevents Asthma

1. Spinach is full of magnesium, which alone can improve the incidence of asthma symptoms. Several studies have shown that patients with asthma are likely to have lower levels of magnesium in their blood and tissue. Giving them more magnesium over a longer period of time significantly reduces the risk of asthma attacks. One study concluded that asthmatics, who were given 400 mg of magnesium per day, showed reduced asthma symptoms. A diet with a high amount of salt can lower the levels of magnesium in your body. Likewise, calcium supplements, soft drinks, refined carbohydrates and stress also affect magnesium levels. Another benefit of spinach is that it is high in B vitamins and may work to reduce stress-related asthma attacks (17).

22 Ensures radiant healthy hair

1. Spinach is rich in vitamins K, A, C, B2, B6, B1, E, manganese, zinc, iron and omega-3 fatty acids. These nutrients help nourish the scalp and hair and ensure healthy hair growth. The high antioxidant content in spinach helps prevent hair damage and improves scalp health. Vitamins B and C are excellent for stimulating healthy hair growth. They accelerate the hair growth rate by increasing the collagen and keratin content. The high iron content in spinach helps increase the supply of oxygen to the hair follicles, keeping them in peak health.

23 Tasty and versatile

1. What should not be forgotten is that it is sometimes very difficult to eat healthy. Fortunately, spinach is a tasty vegetable that can be prepared in many different ways. There are many spinach recipes that are not only very healthy, but are also enjoyed by almost everyone. Spinach can be eaten raw to preserve most of its vitamins. In the raw version, spinach can be used well in salads. Spinach can also be a nice addition to juices and smoothies. Usually spinach is cooked or stir-fried, the possibilities are endless! Are you going to make spinach tonight?

1. Finally, some tips for incorporating spinach into your diet.â € ¨- Fresh spinach should be green to dark green, look fresh and not moist.