This makes it difficult for our bodies to use. Spinach is also one of the best sources of dietary magnesium, which is necessary for energy metabolism, maintaining muscle and nerve function, regular heart rhythm, a healthy immune system, and maintaining blood pressure.
Magnesium also plays a part in hundreds more biochemical reactions that occur in the body. 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 on alpha-lipoic acid have also shown decreases in peripheral neuropathy and autonomic neuropathy in diabetics. However, most studies have used intravenous alpha-lipoic acid, and it is uncertain whether oral supplementation would elicit the same benefits.
Spinach and other green vegetables contain chlorophyll. Several studies, including this study carried out on 12, animals, have shown chlorophyll to be effective at blocking the carcinogenic effects of heterocyclic amines.
A study of children with asthma between the ages of 6 and 18 years, and children without, showed that the risks for developing asthma are lower in people who have a high intake of certain nutrients. One of these nutrients is beta-carotene. Spinach is an excellent source of beta-carotene.
Due to its high potassium content, spinach is recommended for people with high blood pressure. Potassium can help reduce the effects of sodium in the body. A low potassium intake might be as potent a risk factor for developing high blood pressure as a high sodium intake. Low intakes of vitamin K have been associated with a higher risk of bone fracture. Adequate vitamin K consumption is important for good health, as it acts as a modifier of bone matrix proteins, improves calcium absorption, and may reduce the amount of calcium that leaves the body in urine.
Due to its high levels of nutrients, particularly vitamin A, spinach has been shown to improve asthma — most clearly in a study in A study into the effects of thylakoids found in spinach on satiety has found the help reduce cravings, making it a recommended food for those with high blood pressure and related health issues. The folate and iron help boost hair growth , as well as the vitamin A which helps the scalp glands to produce sebum, our natural conditioner. The high levels of vitamin A help our skin repel different types of bacteria, as well as reducing overall infections.
Due to the lutein content in the leaves, it helps prevent the thickening of artery walls that lead to heart attacks. Counting towards your daily intake of magnesium and folate , and helping to keep it alkaline, spinach helps generate energy in the body. It has a whole range of benefits attributed to its mega whack of nutrients — in short, add it to your diet.
There are 7 calories, 0. Can spinach help you lose weight? Not long; about four days in the fridge, though you can freeze it or buy baby spinach ready-frozen which can last months. Smoothies with spinach are a good way of getting your daily dose, particularly according to some studies that recommend raw leaves overcooked. Panagos adds a few handfuls to many of her smoothie recipes, including her Green Boost Smoothie which is a good combo of antioxidants, essential fats and fibre.
It contains baby spinach, cucumber, parsley, pineapple, avocado, lemon, ginger and flax seeds. Or… should I eat spinach every day? Can you eat too much spinach? Sign in. Back to Recipes Pumpkin recipes Butternut squash See more. Back to Recipes Chicken slow cooker Veggie slow cooker See more. Back to Recipes Cheesecakes Cookies See more. Back to Recipes Family meals One-pot recipes See more. Back to Recipes Quick and healthy Quick vegetarian See more.
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Back to Recipes Whole foods recipes Healthy dinners See more. Back to Recipes Vegetarian dinners Quick vegetarian See more. Back to Recipes Vegan storecupboard Vegan baking See more. 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.
When fried at a high temperature, a large percentage of the lutein degraded within just two minutes. Scientists say the best way to consume spinach for maximum lutein intake may be in a smoothie combined with a healthful fat, such as avocado or almond butter. Older research found that cooking also impacts the folate content of spinach ; boiling slashed this B vitamin level by nearly half.
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