How many times did you hear, “Eat your spinach,” or, “Eat your greens,” growing up as a child? Moms always encouraged children to eat their greens, but it was usually met with refusal or disgust. Nowadays, there is a great appreciation for greens and all that they do for the body. Interesting how the perspective shifts as you get older and start caring about your health, right?
Of all the leafy greens, spinach is potentially the most versatile. You can add it to smoothies, salads, steam it, sauté it, add it to a stir fry, or blend it into baked goods. The possibilities are endless, just like the long list of nutrients. Spinach offers an impressive amount of vitamin K, with one cup providing more than 100% of the recommended daily value. It also offers vitamins A & C, folate, iron, magnesium, calcium, potassium, and antioxidants like myricetin, quercetin, kaempferol, and isorhamnetin. These flavonoid compounds may reduce the risk of inflammatory and cardiovascular diseases, and may even protect you against cancer. Read on to learn about the top five benefits of spinach.
Spinach Supports Brain Health
Spinach exhibits anti-inflammatory properties, making it a key contender for encouraging optimal brain health, especially in regards to aging. A 2015 study monitored the eating patterns and cognitive abilities of more than 900 adults aged 59 to 98 for five years. Researchers noticed a significant decrease in the rate of cognitive decline in those who consumed larger amounts of leafy greens. Data from the study also indicated that people who consumed two servings of leafy green vegetables daily had the same cognitive abilities as someone roughly seven and a half years younger than their actual age.
Spinach May Benefit Eye Health
Spinach contains a large amount of lutein, an antioxidant that may reduce the risk of age-related macular degeneration (AMD). The National Eye Institute says that AMD is an eye disease that can blur the sharp, central vision that you need for reading and driving. Statistics indicate that it is the leading cause of loss of vision for people over the age of 55. Because there is no cure, prevention is key. One study looked at the eyes of 11 participants who ate 75 grams of frozen spinach containing 10 milligrams of lutein daily for two months. Increasing blood lutein levels help increase measures of macular pigment optical density. Macular pigment is like having internal sunglasses to protect the eyes.
Spinach May Regulate Blood Pressure Levels
The nitrates in spinach may improve endothelial function and cause an acute reduction in blood pressure levels. By lowering your blood pressure, you can promote better heart health. Other studies confirm that the nitrates in spinach may also relieve arterial stiffness, a marker that increases blood pressure. Additionally, spinach contains proteins that may be useful in the prevention of hypertension, and spinach’s magnesium content may contribute to blood pressure regulation. Magnesium works to widen the blood vessels to promote optimal blood flow.
Spinach May Reduce Cancer Risk
As per several studies, the vitamin A in spinach is linked to a reduced risk of breast cancer. Researchers noted that eating spinach more than twice a week reduced the risk of breast cancer in a modest way. Being a cruciferous vegetable, spinach provides integral carotenoids that may aid cancer treatment. Cruciferous vegetables release indoles upon preparation, which inactivates carcinogens and fights inflammation.
Spinach Promote Fetal Development
Folate is necessary for fetal development. According to health experts, folate reduces the risk of defects in the unborn child’s nervous system. Folate can also help prevent major birth defects in the baby’s brain and spine. This is because folate helps form the neural tube, which forms the early brain and spine of the baby. The iron in spinach may also help prevent preterm deliveries and low birth-weight babies. Unfortunately, information is unclear on this matter and more studies are needed regarding this.
