Spinach is one of the most useful green vegetables with leaves. You can put it in smoothies, eat it in a cold salad, steam and sauté it as a side dish, add it to a stir fry, or even blend it into baked goods like brownies.
Spinach is also good for your health in many ways. It has vitamins and antioxidants that keep you from getting chronic diseases and help your heart, brain, and eyes stay healthy. And it's easy to add spinach to your meals to get the most out of those benefits.
The humble spinach leaf is already well-recognized for its nutritional value. In fact, spinach is packed with so many beneficial nutrients, vitamins and minerals that it could almost be considered nature's own vitamin pill.
Spinach is extremely rich in powerful antioxidants, such as beta-carotene, lutein and zeaxanthin, but it also contains plenty of vitamin A, vitamins B2, B3, B6 and B9, vitamin C, vitamin E, and vitamin K. It's also an excellent source of iron, folate, folic acid, magnesium, calcium, potassium, zinc, niacin and selenium.
There's plenty of dietary fiber in spinach, along with protein and vital phytonutrients. When you also consider that spinach is a good source of plant-based omega-3 fatty acids, it's easy to see why it's a super food in its own right.
Anti-Inflammatory Properties : Along with being a rich source of vitamins and minerals, spinach also contains strong anti-inflammatory properties. Research shows that people with inflammatory-related conditions, such as asthma, arthritis and osteoporosis can potentially reduce the severity of inflammation by adding more spinach into their diets.
The powerful antioxidants found in spinach are known to combat free radicals within the body. The high levels of folate within spinach also help to stop cholesterol from oxidizing at the same time as assisting in the reduction of high blood pressure.
Anti-Cancer Properties of Spinach : Researchers have identified 13 different flavonoids within spinach that act as antioxidants. However, the high levels of dietary fiber in spinach are also extremely good for digestion. Eating spinach regularly can help to ease constipation and flush toxins out of the colon, both of which could reduce the risk of developing prostate cancer. The compounds within spinach are also known to help protect the mucus lining within the stomach, which can reduce the risk of developing ulcers.
Healthy Skin and Bones : The high levels of vitamin K found in spinach contribute to improving the health of your skin and bones. Vitamin K is broken down within your intestines to activate osteocalcin, which is the non-collagen protein within our bones. The combination of nutrients in spinach can also help to reduce skin irritation, including dry, itchy skin as well as promoting a healthy complexion.
When you buy spinach, think about the brands you buy. Commercially grown spinach is often sprayed heavily with pesticides that don’t always wash off with regular rinsing. Organic spinach is the best option if you’re buying it from a grocery store.
However, the best possible option is to grow it yourself. Spinach is very easy to grow in pots or in the ground. If you’re careful about where you place your pots, you should have access to a source of fresh spinach leaves all year round.
Eating raw baby spinach leaves in a salad is a great way to increase the amount of green, leafy vegetables in your diet. You can also add raw spinach leaves into a healthy green smoothie.
Surprisingly, cooking spinach can actually increase the health benefits. Boiling, steaming or microwaving spinach lightly can concentrate the nutritional value by up to three times as much as found in raw leaves. Add spinach to soups, casseroles or stir-fry dishes, or lightly fry spinach for a minute or two with a little olive oil, some garlic, toasted pine nuts and green onions for a tasty, nutritious side dish.
The enormous health benefits of spinach are a compelling reason to add it into your regular diet. It tastes great and it’s good for you as well, so look for ways to incorporate more spinach into your cooking whenever you can.
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