2023-05-01 01:01:01
Spinach is rich in vitamin A, although the iron content was exaggerated 10 times in the cartoon movie ‘Popeye’. Among green vegetables, there are not many vegetables that have as many uses as spinach. It can be enjoyed as a salad or boiled or fried and eaten as a side dish. You can also add it to smoothies or stir-fries. Spinach contains vitamins and antioxidants that prevent various chronic diseases and are helpful for brain, cardiovascular and eye health. The American health media ‘Health’ introduced ‘Six Health Benefits of Spinach’.
full of nutrients
According to USDA data, 3 cups of raw spinach (regarding 20 calories) contains 2 grams of protein, 3 grams of carbohydrates, 2 grams of fiber and regarding 1 gram of fat. It is low in calories and rich in nutrients. One cup of spinach provides more than 100% of the recommended daily intake of vitamin K. In addition, it contains enough vitamin A and vitamin C. Spinach also provides folic acid, iron, magnesium, potassium, calcium and minerals, which are B vitamins that help form red blood cells and DNA.
rich in antioxidants
In addition to vitamins and minerals, spinach is rich in antioxidants related to anti-inflammatory and disease protection. Antioxidants in spinach include kaempferol, quercetin, myricetin, and flavonoids (isohamnetin). Flavonoids are compounds that protect once morest cancer, cardiovascular and inflammatory diseases.
protection from various diseases
According to the results of a study published in the international journal ≪Food and Function≫, spinach reduces oxidative stress and has a positive effect on gene expression or ‘turning on’ of specific genes in metabolism and inflammation. It also releases hormones that make you feel full. Eating enough spinach may help curb heart disease, cancer, type 2 diabetes, and obesity.
brain health support
Spinach’s anti-inflammatory properties protect the brain, especially in relation to aging. According to the results of a study published in the international journal ≪Alzheimer’s and Dementia≫, people who enjoy eating green vegetables such as spinach significantly reduce the rate of cognitive function decline. People who ate one to two servings of vegetables a day had the same cognitive abilities as people regarding 7.5 years younger than themselves.
help manage blood pressure
Spinach is a source of nitrates, a naturally occurring chemical. Nitrates act to open or widen blood vessels. It improves blood flow and relieves heart stress. A study published in the Journal of Nutrition found that people who consumed four different nitrate-rich drinks, including a spinach drink, had a significant drop in blood pressure. Diastolic blood pressure (the low level of blood pressure) remained low for five hours following drinking the spinach drink.
help eye health
One of the antioxidants in spinach, lutein, may reduce the risk of age-related macular degeneration. Macular degeneration blurs vision and interferes with reading and driving. It is the leading cause of vision loss in people over the age of 55. Prevention is very important as there is no clear cure yet. If you enjoy eating spinach rich in lutein, macular pigment protects your eyes by playing the same role as inner sunglasses.
Spinach loses nutrients when cooked or cooked
As a result of a study published in an international academic journal, cooking spinach reduces the lutein content, so it is better to eat it raw. One way is to eat it in smoothies with healthy fats such as avocado and almond butter. When spinach is chopped, lutein is released from the leaves. Healthy fats increase your ability to absorb antioxidants that fight eye disease.
According to a study published in ≪Food Science and Biotechnology≫, heating spinach in the microwave is the best way to preserve vitamin K. Blanching vegetables such as spinach in boiling water to remove the skin greatly reduces the vitamin C content. Steaming vegetables preserves vitamin C well. Cooking spinach decreases vitamin E levels while increasing vitamin A levels. It is desirable to eat spinach raw and cooked alternately, and not to overcook spinach.
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