Spinach is a leafy green vegetable that is rich in nutrients and antioxidants, however, it may not be so… good for all people.
You can enjoy spinach in a number of ways: raw in salads, smoothies, sandwiches or cooked as a side dish or part of a main course.
In this text, we gathered the benefits of the vegetable, but also who should avoid it.
Promotes eye health
Spinach contains lutein and zeaxanthin (carotenoids), which accumulate in the retina, especially the macula, and are known as macular pigments. Both lutein and zeaxanthin, as antioxidants, promote eye health by reducing oxidative stress in eye tissues. Eating foods rich in lutein and zeaxanthin may also help reduce the risk of age-related macular degeneration.
It reduces the risk of cancer
The carotenoids in spinach help reduce the risk of cancer by preventing free radical damage to DNA, which favors the formation of cancerous tumors. High levels of carotenoids in the blood are associated with a lower risk of breast and lung cancer.
In addition, cooked spinach contains fiber, preventing the risk of colon cancer.
Lowers blood pressure
Spinach is among the vegetables with the highest nitrate content. Which means it increases the amount of nitric oxide, a compound that causes blood vessels to relax and dilate, lowering blood pressure, which means protecting the heart.
Cooked spinach is also rich in potassium, which can help lower blood pressure by flushing extra sodium from the body through the urine. Potassium can also help relax blood vessel walls and lower blood pressure.
Helps manage diabetes
Spinach is quite high in fiber but low in carbohydrates, which can help manage blood sugar. Spinach also contains alpha-lipoic acid (ALA), which is a powerful antioxidant that can fight the complications caused by diabetes.
A related study found that extracts from the vegetable improved blood sugar, leading to faster wound healing in mice with diabetes. However, further research is needed to confirm the vegetable’s benefits for diabetes sufferers.
Improves asthma symptoms
Higher vegetable consumption is associated with lower incidence of asthma. Antioxidants in spinach can help reduce airway inflammation, relieving the body of unpleasant symptoms.
They may also help improve the immune responses involved in the development and progression of asthma.
Supports bone health
Spinach is an excellent source of vitamin K, which is essential for bone health. Studies have shown that increased intake of vitamin K is associated with improved bone density and a lower risk of fractures, especially of the hip.
Spinach also contains calcium, which is also important for bone health.
Promotes bowel motility
Cooked spinach is a good source of fiber, which contributes to digestive health, in addition to making you feel full.
Fiber helps to soften the stool, preventing the risk of constipation.
Promotes skin and hair health
Spinach offers many vitamins and minerals, including vitamins A, C and K, iron and folate, which promote healthy skin and hair. Adequate intake of vitamin A can help prevent dry skin and promote the growth of healthy new skin cells, improving the appearance of the skin.
Vitamin C helps stimulate collagen production. Collagen is a structural protein that helps maintain skin elasticity.
30 grams of raw spinach provides:
Calories: 6.9
Protein: 0.86 g
Fats: 0.12 g
Carbohydrates: 1.09 g
Vegetable fibers: 0.66 g
Water : 91%
Manganese: 0.27 milligrams (mg)
Vitamin C: 8.4 mg
Magnesium: 23.7 mg
Iron: 0.81 mg
Vitamin K: 145 micrograms (mcg)
Vitamin A: 141 mcg
Folic acid: 58.2 mcg
Who should not eat spinach?
If you have a history of kidney stones: When there is a large amount of oxalic acid (a compound that prevents the absorption of calcium) in the body due to high consumption of the vegetable, it is difficult for our bodies to remove it successfully. This results in calcium oxalate stones building up in the kidneys, increasing the risk of kidney stones.
If you suffer from joint problems: Along with oxalic acid, spinach is also rich in purines. These two compounds together can cause gout, a painful form of inflammatory arthritis. For those who already suffer from joint pain, swelling and inflammation, consuming too much can worsen symptoms.
If you are taking anticoagulants: Spinach is a rich source of vitamin K, which can react with anticoagulants. Thus, it may reduce the effectiveness of warfarin (a blood thinner), a medicine that prevents blood clots from forming.
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