Spinach is rich in vitamin A, although the iron content was exaggerated 10 times in the cartoon film ‘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 fry. Spinach contains vitamins and antioxidants that prevent various chronic diseases and are useful for brain, cardiovascular and eye health. The American health media ‘Health’ presented ‘Six Health Benefits of Spinach’.
full of nutrients
According to USDA data, 3 cups of raw spinach (about 20 calories) contains 2 grams of protein, 3 grams of carbohydrates, 2 grams of fiber and about 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 plenty of 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 associated with anti-inflammatory and disease protection. Antioxidants in spinach include kaempferol, quercetin, myricetin, and flavonoids (isohamnetin). Flavonoids are compounds that protect against cancer, cardiovascular and inflammatory diseases.
protection against 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’ specific genes in metabolism and inflammation. It also releases hormones that make you feel full. Eating enough spinach can help prevent heart disease, cancer, type 2 diabetes, and obesity.
brain health support
The anti-inflammatory properties of spinach 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 deterioration of cognitive function. People who ate one or two servings of vegetables a day had the same cognitive abilities as people about 7.5 years younger than themselves.
help control 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 stress on the heart. A study published in the Journal of Nutrition found that people who drank four different nitrate-rich drinks, including a spinach drink, had a significant reduction in blood pressure. Diastolic blood pressure (the low level of blood pressure) remained low for five hours after drinking the spinach drink.
help eye health
One of the antioxidants in spinach, lutein, can reduce the risk of age-related macular degeneration. Macular degeneration dims vision and interferes with reading and driving. This is the main cause of vision loss in people over 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 internal 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 cut, 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 reduces the vitamin C content in big Steaming vegetables preserves vitamin C well. Cooking spinach reduces vitamin E levels while increasing vitamin A levels. It is desirable to eat spinach raw and cooked alternately, and not to overcook spinach.
Source: Comedy.com wonjutoday@hanmail.net
