Why Is Spinach Good For You?
Popeye had it right
when it came to spinach - spinach is a superfood that helps your body perform
at its best. A diet rich in vegetables, like spinach, gives your body what it
needs to stay healthy. Nutritionists recommend eating four or more servings of
vegetables a day. Because spinach is so healthy, it is suggested that you eat
spinach at least four times a week.
A leafy green
vegetable filled with fiber and other important vitamins and minerals, spinach
is low in calories. Whether eaten raw or cooked, one cup of spinach has less
than 32 calories.
The dark green spinach
leaves are rich in lutein and zeaxanthin, antioxidants which are great for your
eyes and heart. The pigments in spinach also contain flavonoids called
luteolin, which are phytochemicals with anti-cancer properties.
Spinach is rich in
vitamins E, A, and K. Studies suggest vitamin E protects your body against some
cancers and heart disease. Your body uses vitamin K to help with blood
clotting. Vitamin A is used by the cells in your body to promote cell division.
The beta carotene found in spinach is used by your body to create more vitamin
A. It's also a powerful antioxidant that defends body cells.
In addition to
vitamins, spinach has a lot of folate, potassium, magnesium, and iron. These
minerals help your cardiovascular system. They also build healthy nerves and
muscles.
The health benefits of
spinach are:
- Prevent
Cancer: The antioxidants in spinach have anti-inflammatory properties
that help prevent cancer, according to the journal Nutrition and Cancer. The
folate also contributes to a lower chance of ovarian cancer.
- Keeping your
heart healthy: The antioxidant lutein alleviates inflammation and
plaque build-up in veins and arteries. The folate in spinach lowers homocystene
levels which are, in turn, associated with heart disease. If your blood
pressure is high, stick with fresh or frozen spinach since it has less sodium
than canned spinach.
- Building
healthy bones: Foods rich in vitamin K, like spinach, help prevent
weak bones. Vitamin K triggers the creation of osteocalcin, a protein involved
with the formation of bones. The calcium and magnesium in spinach also helps
keep bones strong. Keep in mind thought that the calcium in spinach is absorbed
less efficiently than the calcium in dairy.
- Better
eyesight: Retinal, a form of vitamin A, is an important ingredient in
the eye's retina. Your eyes need vitamin A to function at their best. Lutein,
vitamin E and beta carotene also help prevent vision loss in senior citizens.
- Keeping
mentally focused: Studies show that diets with a lot of spinach help
maximize mental powers as you age. The folate in spinach is also crucial for
cognitive function. Folic acid supplements, it should be noted, have little or
no effect in this area so you should stick with natural sources like spinach.
- Increase
energy: The iron and folate in spinach help prevent anemia. This is
often important for women with heavy menstrual periods.
- Combat
infections: Vitamin E helps improve the immune system. The vitamin A
in spinach makes white blood cells that destroy bacteria and viruses.
Almost every
supermarket has fresh spinach year-round. Spinach usually costs less than other
greens. It can be substituted for lettuce on salads and sandwiches, making them
healthier. Remember that fresh spinach should be dark green and not wilted.
Beware of canned
spinach since it is usually high in sodium. Check the labels on frozen spinach
to see how much sodium is contained.
Keep unwashed spinach
in your fridge until ready for use. Avoid washing the leaves before storage
since it will cause them to deteriorate. Before serving, thoroughly rinse the
leaves in cold water to get rid of dirt and bugs.
A delicious and
healthy way to enjoy spinach is to make a fresh spinach salad with a small amount
of olive oil. The olive oil will speed up the body's absorption of lutein and
vitamin A. Spinach can also be added to pasta sauce or even put on pizza. For
great mashed potatoes, try adding spinach, parmesan cheese and garlic. You can
also add spinach to omelets and quiche.
All in all, spinach is
terrifically healthy and makes a great side dish.
Chris has been writing
articles online for nearly 2 years now. Not only does this author specialize in
diet, fitness and weight loss, he also helps his friends publish websites
related to the subject. You can also check out her latest website on how to eat
healthy and lose weight with smoothies which gives
great advice and recipes for diet smoothies. She has also put together a great
list of diet smoothie recipes.
Article Source: http://EzineArticles.com/expert/Chris_M_Seguin/1313446
No comments:
Post a Comment