Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. They are, in fact, just as safe and tasty to consume as leaves. Your body is always getting rid of and rebuilding bone tissue. Adding flavorful fruits to a spinach smoothie will help it taste more like a spinach smoothie than a spinach smoothie. Soaking them helps to get the soil and other residues off the stems. The possible health benefits of consuming spinach include improving blood glucose control in people with diabetes, lowering the risk of cancer, and improving bone health. The benefits of eating spinach raw include that it is high in fiber, antioxidants, and vitamin A. Cooked spinach has a lower nutrient content, but it also has health benefits such as beingAnti-inflammatory and providing cancer-fighting nutrients. Spinach is one of the most concentrated sources of oxalate out of all food (28). Because spinach stems are free of harmful chemicals, it is safe to eat them. When stored in a dry plastic bag, spinach can be kept in the refrigerator for two to three days. Although magnesium deficiency is rare, many people in the United States do not get as much of the mineral, Foods that contain tryptophan can help the body produce serotonin, which may improve mood. Spinach also contains vitamin K, fiber, phosphorus, and thiamine. 1) Rich In Carotenoids (Vitamin A) Saut spinach in extra virgin olive oil with sweet red bell peppers and crushed red pepper, or steam and toss the greens with jarred olive tapenade or dairy-free pesto. Spinach is packed with nutrients and antioxidants. Spinach is generally considered very healthy. Spinach Though not the most exciting of foods, the health benefits of eating spinach are abundant: Spinach is rich in several minerals that your body needs, including potassium. Take this one with a pinch of salt, but research suggests that certain compounds in spinach may help to reduce the risk of cancer. Its a great source of folate, which may prevent neural tube defects, such as spina bifida, during pregnancy. It contains vitamins and antioxidants that protect from chronic diseases and promote brain, cardiovascular, and eye health. Because fruit, fruit juice, yogurt, spinach, and fruit flavors are mixed in, the recipe results in a light tropical fruit smoothie. Chop the stems to any length you prefer. To maximize freshness, use frozen spinach, which is much smaller and easier to transport; instead of two cups packed fresh spinach, use one cup frozen. Healthline Media does not provide medical advice, diagnosis, or treatment. And you can easily add spinach to your meals to maximize those perks. However, it may cause adverse effects in some individuals. The intake of lutein-rich spinach increased the participants' blood lutein levels and increased measures of macular pigment optical density (MPOD). Because of its delicate cell wall, spinach can be destroyed by cooking at high temperatures. Of all the leafy green vegetables, spinach is one of the most versatile. Spinach may decrease oxidative stress, improve eye health, and help prevent heart disease and cancer. If you only eat fresh fruit, cut the pineapple and banana into 1-inch pieces and cut the banana into 12-inch slices. Spinach stems are a good source of nutrients like vitamin C and magnesium. To prepare spinach for a smoothie, you will need to wash the spinach leaves thoroughly and then cut them into small pieces. It can be eaten as part of a healthy diet, but its important to be aware of how much spinach you can eat per day. The leaves of savoy spinach are typically wrinkled and curly. Spinach WebSpinach, a supercold-hardy leafy green, is a popular crop that can be planted in very early spring, as well as in fall and even winter in some areas.Learn more about planting and growing nutritious spinach in your home garden. Related: How much calcium is in broccoli? Ice cubes, pineapple, banana slices, diced apples, baby spinach, and almond milk are all included. Spinach also contains 45% of the average daily value for folate, a B vitamin that helps form red blood cells and DNA. USDA database for the flavonoid content of selected foods. Learn more about the differences between the two here. Likewise, one animal study notes that spinach might suppress cancer formation (26). Omega-3 fatty acids, which help to protect the brain from Alzheimers, Parkinsons, schizophrenia, bipolar disorder, and depression, have been shown to be beneficial. As everybody knows, it is real Popeye food. Flat spinach, also known as baby spinach, is widely popular in the U.S. and is often sold bagged, canned, or frozen.. Just like the leaves, they are a good source of vitamins and minerals. Some people say yes while others say no. As a result of better performance levels, red spinach can also improve muscle growth. Is Eating Spinach Every Day Good for Cooked spinach also has a more consistent texture, which makes it easier to eat. Washing your spinach with water before you store it makes it more likely to go bad. Stirem up! Spinach is a rich source of minerals, and it is particularly high in vitamin K1 and carotenoid vitamin A precursors. Health Benefits The most common variety is calcium stones, which consist of calcium oxalate. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. It also supplies iron, magnesium, potassium, calcium, and small amounts of other B vitamins. As tasty as they are, spinach stems are also good for your health. Enjoy spinach raw in a salad or blended into a smoothie for its folate content. Spinach and kale are both powerhouses of nutrition, associated with many impressive health benefits. Incredible Smoothies recommends a 50/60 fruit-to-spinz ratio. The strawberry spinach smoothie contains only the necessary ingredients, none of which you can find in a typical grocery store. Any time of the year spinach is very tasty although the best is found nearing spring time. Free radicals are byproducts of metabolism. Spinach also helps to protect the skin from the harmful ultraviolet radiation of the sun. Just defrost and squeeze out the extra water. This will help avoid any problems down the road. Spinach has vitamins and minerals like vitamin E and magnesium that support your immune system. The answer may surprise you, but the truth is that it is possible. Connect with her on Instagram and Facebook, or visit www.CynthiaSass.com. Our research shows that spinach stems can provide a great flavor and texture to smoothies. Spinach Read our. Health Benefits of Spinach (and You can also boil them in salted water for 4-5 minutes. But food can help you Curbs Appetite. A bit of butter on top of spinach is not only tastier but healthier too. Low or decreased MPOD is a risk factor for AMD. Aside from squash, there are a variety of vegetables available such as pumpkin, acorn, and kababocha. One study found that women who had a higher dietary intake of lutein were 23% less likely to develop cataracts than those who had a low-lutein diet. Eye health. It contains vitamins and antioxidants that protect from chronic diseases and promote brain, cardiovascular, and eye health. Molybdenum protects against many illnesses, including cancers of the mouth, liver disease, yeast infections, and allergies. So, it's important to consume spinach raw for maximum lutein intake. Benefits Some smoothies call for ice, water, and fruit, while others call for almond milk, soy milk, or coconut milk. Eating spinach contains many nutrients such as iron, magnesium, and vitamins A and C. Aside from spinach, here are a few other vegetables that can be added to your smoothie. Spinach Juice Spinach We can find vitamin K1 mainly in green vegetables and sea vegetation such as seaweed. You also get potassium from spinach, which helps keep your heart working right. Vitamin niocin is thought to be responsible for the prevention of heart disease, brain damage, and arthritis. Spinach Cynthia Sass is a nutritionist and registered dietitian with master's degrees in both nutrition science and public health. One of the antioxidants in spinach, lutein, may reduce the risk of age-related macular degeneration (AMD). Free radicals are byproducts of metabolism. Thestems of the spinach plant are rich in nutrients that can help you maintain a healthy weight and keep your immune system strong. As tasty as they are, spinach stems are also good for your health. (2016). Benefits Fresh fruit, on the other hand, is frequently crisp and creamy, whereas frozen fruits are cold and creamy. You should try to eat one cup (about the size of a tennis ball) of some type of leafy green vegetable, like spinach, every day. In other words, over 60% of the carbs in spinach are from fiber. They also contain lutein and zeaxanthin, which are important for eye health. Before washing and preparing spinach, you should remove all of its stems. Spinach Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Smoking Pot Every Day Linked to Heart Risks, Artificial Sweetener Linked to Heart Risks, FDA Authorizes First At-Home Test for COVID and Flu, New Book: Take Control of Your Heart Disease Risk, MINOCA: The Heart Attack You Didnt See Coming, Health News and Information, Delivered to Your Inbox, Becoming a Vegetarian: Foods to Choose From. Save my name, email, and website in this browser for the next time I comment. Vitamin C is an important vitamin that has several vital functions in our body (8, 9); An easy way to meet 100% of vitamin Cs RDA would be a 200-gram portion of spinach alongside some steak. African spinach (2021). Known by the botanical name of Spinacia oleracea, spinach is a leafy green vegetable that originated in South-West Asia (1). You might think sipping water and other drinks are the only way to hydrate. That occurs when the plant walls become soft, which helps to release and absorb the nutrient. Spinach Search more ingredients for nutritional information: 2005 - 2023 WebMD LLC. From boosting the immune system -- your body's defense against germs -- to helping your heart, its advantages might surprise you. Health Benefits Can diet help improve depression symptoms? Individuals are able to exercise harder for a WebMD does not provide medical advice, diagnosis or treatment. 100 grams of this leafy green provides 3.6 grams of carbohydrate, but most of this2.2 gramsis fibrous carbohydrate. When buying spinach, make sure you look for leaves that have a vivid green color and stems that don't look yellow. The spinach drink, as well as the beetroot juice and rocket salad drinks, also lowered blood pressure. Spinach juice helps support your bone structure and teeth because its full of: Calcium; Vitamin C; Vitamin D; Potassium; Magnesium Spinach is extremely healthy and linked to numerous health benefits. WebSpinach, a supercold-hardy leafy green, is a popular crop that can be planted in very early spring, as well as in fall and even winter in some areas.Learn more about planting and growing nutritious spinach in your home garden. This low-calorie food is full of nutrients that are Boosts Hydration. Spinach is a nutritious and plant-based source of iron, a mineral that is crucial in transporting oxygen in the blood. (2022). Give them a try and see for yourself how delicious and nutritious they can be. Spinach is rich in dietary folate, and it contains 49% of the RDA per 100 grams. Second, spinach is a good source of oxalates, which can cause skin irritation or skin disease. Spinach is chock full of fiber. Although it is easy to find scare stories about anti-nutrients in vegetables, they are not a concern for most people. Spinach Cynthia is board certified as a specialist in sports dietetics and has consulted for five professional sports teams, including five seasons with the New York Yankees. The possible health benefits of consuming spinach include improving blood glucose control in people with diabetes, lowering the risk of cancer, and improving bone health. When you buy fresh, bunched spinach at the grocery store, it is usually savoy spinach. If youre interested in its health-boosting potential, spinach is an easy food to add to your diet. Additionally, lab studies have shown that kaempferol can induce cancer cell apoptosis, otherwise known as cell destruction (25). Spinach When eating spinach, it must be thoroughly cleaned before consumption due to its gritty texture. Mind diet associated with reduced incidence of Alzheimers disease. Its a great source of folate, which may prevent neural tube defects, such as spina bifida, during pregnancy. Release 3.2 (November 2015). They also contain lutein and zeaxanthin, which are important for eye health. Look no further than the stem and leaves! Per the Department of Agriculture, three cups of raw spinach provide approximately 20 calories, less than one gram of fat, two grams of protein, three grams of carbohydrates, and two grams of fiber. You can make it without defrosting by simply adding ice to the blender. Spinach is a vegetable that's nearly all water. Health benefits of spinach Oxidative stress. However, both are highly nutritious vegetables, and both can form part of a healthful diet. However, realistic servings of spinach are not a problem for the majority of people, and many different foods also contain oxalic acid. Full of Vitamin A, B6,C, Calcium, Iron and Magnesium it is a vegetable you really should try to eat as often as possible to get the maximum health benefits. Spinach also helps to protect the skin from the harmful ultraviolet radiation of the sun. Discover the other health benefits of chlorophyll. Vitamins: Spinach is rich in vitamin B and other important vitamins such as A, E, K, and C that helps to improve the skin texture and treat numerous skin-related disorders. Make certain that you save your favorite recipes whenever possible by joining us today. However, because spinach still contains such a large amount of carotenoids, this would still provide benefit. Consuming large amounts of oxalate in the diet can increase a persons risk of developing kidney stones. Health Benefits of Spinach Green Goodness. Markedly, nitric oxide can havesignificant impacts on vascular health such as lowering blood pressure. All rights reserved. Blend fresh or frozen spinach, strawberries, pineapple, banana, plain Greek yogurt, and chia seeds to make a delicious smoothie. Spinach has similar cool-season growing conditions and requirements as lettuce, but it is more versatile in both its nutrition Yes, spinach stems are edible. The researchers found that the participants' blood nitrate levels increased after consuming the drinks. A buildup of this oil can lead to acne. With its light and delicate flavor, spinach can be used in any smoothie flavor. Spinach contains many important plant compounds, including: These can play important roles in the body, from maintaining eye health to reducing inflammation. Here are six health benefits of eating more of this powerfully protective plant and simple ways to incorporate spinach into your meals and snacks. Spinach is a superstar among green leafy vegetables. A spinach smoothie can provide a healthy start to the day and has a number of benefits, including increasing fiber intake, contributing to your daily 5 a day requirement for vitamin C, boosting your vitamin D levels, keeping you energized, and potentially helping with common health conditions such as eczema. Finally, make sure not to overcut the stems if you plan on using them in either of these ways. Because its entirely edible, theres no need to waste any spinach. Overall, spinach is a very healthy food that has a range of health benefits. spinach stems Delicious Ways To Use Up Spinach Stems If you have fresh spinach on hand, by all means, use it! Source; http://seasonalcookinturkey.com/spinach-stems-recipes/ Release 3.2 (November 2015), Functional properties of spinach (Spinacia oleracea L.) phytochemicals and bioactives, Mind diet associated with reduced incidence of Alzheimers disease, Nitrate-rich vegetables increase plasma nitrate and nitrite concentrations and lower blood pressure in healthy adults, [Effects of constant intake of lutein-rich spinach on macular pigment optical density: A pilot study], Liberation of lutein from spinach: Effects of heating time, microwave-reheating and liquefaction, Effect of different cooking methods on the content of vitamins and true retention in selected vegetables. If you're making a grain bowl, place a handful of spinach on the bottom and flip the portion sizes of the greens and grains to up your intake of vegetables. Your daily values may be higher or lower depending on your calorie needs. As tasty as they are, spinach stems are also good for your health. As a result of better performance levels, red spinach can also improve muscle growth. The benefits of eating spinach raw include that it is high in fiber, antioxidants, and vitamin A. Cooked spinach has a lower nutrient content, but it also has health benefits such as beingAnti-inflammatory and providing cancer-fighting nutrients. Health benefits of spinach Oxidative stress. People who are prone to kidney stones may want to avoid spinach. For more on leafy greens, see this guide to the potential benefits of kale. Additionally, folate can help to protect against neural tube defects and other pregnancy-related complications. Antioxidants, such as vitamin C, vitamin E, and beta carotene, may all assist lung function, and spinach contains all three. In one study published in 2018 in Food Chemistry, researchers found that, after cooking spinach using various methods, the vegetable's lutein content gradually decreased. Spinach is high in both calcium and oxalates, so people who are at a high risk of developing kidney stones should limit their intake (32, 33). There are many different species of spinach, but the vegetable generally has rounded, dark green leaves. Add a touch of water and cover to steam until cooked. You might think sipping water and other drinks are the only way to hydrate. This may reduce the risk of inflammation-related conditions (, In tests on 12,000 animals, animals with diets containing at least 10% chlorophyll-enriched spinach had a , Nitric oxide may improve physical performance and overall health by enhancing blood flow and reducing blood pressure (, Food rich in nitrate appears to improve endothelial function in elderly cardiovascular patients (, A randomized, controlled trial demonstrated that a week of meals high in spinach improved blood pressure and arterial stiffness, likely due to spinachs nitrate content (. Some people think so, while others disagree. To achieve a thick and creamy texture, gradually add in a small amount of liquid. 12 billion trees are cut every year for paper production, keep in mind when printing. Siener, R. (2021). Can frozen spinach be added to smoothies? This means that if youre looking for nutrients in spinach, youll need to look elsewhere. Additionally, iron deficiency is a common cause of hair loss, which a person can help prevent with a diet of sufficient iron-rich foods, such as spinach. Theyre packed with vitamin A, B6, C, Calcium, Iron and Magnesium. Spinach is a vegetarian source of iron, a mineral you need to help red blood cells bring oxygen to different areas of your body. The taste of spinach is quite strong, so it will be quite noticeable in a smoothie. There are many factors to consider when deciding if a food is bitter, but bitterness is often determined by the presence of alkaloids. Yes, spinach can be bitter. She is currently the nutrition consultant for UCLA's Executive Health program. Is it safe to eat? ", Michigan State University: "Diet and inflammation.". What is the best smoothie to make with frozen spinach? Raw spinach is high in vitamins, has very few calories, and tastes the same as it was when it was raw. In one study, these compounds helped slow tumor growth in a persons cervix. Fold spinach, red bell peppers, and hummus together in a whole wheat flatbread for a healthy, filling snack. Does spinach contain any vitamin E? However, dont forget the scrub them well. If you do choose to eat the stems, it is best to cook them first. Spinach is a popular leafy green vegetable that can be used in a variety of ways. Similar to the vitamin A issue, plant sources of vitamin K have poor absorption rates in humans. Instead of two cups of fresh spinach, you can use 1 cup frozen spinach because it is much smaller. Spinach (Spinacia oleracea) is a leafy green vegetable that originated in Persia. If you don't get enough calcium throughout your life, your chances of getting osteoporosis are higher. A quick and yet extremely tasty recipe. Vitamin K plays a vital role in blood clotting, as well as bone and heart health. Osteoporosis -- a condition that makes your bones weak and break easily -- happens when the amount of new bone isn't replacing enough of the bone that's broken down. Fibrous carbohydrate is a lot more filling than refined carbs, and it can help to reduce food cravings (, Fiber may potentially improve the health of our gut microbiota; the beneficial bacteria living in our digestive system. You can serve it with a little rice and yoghurt. Spinach It adds bulk to stool as food passes through your digestive system. Health's content is for informational and educational purposes only. Antioxidants limit the harm that molecules called "free radicals" can do to your cells. It is best to boil the stalks of the tougher plants if they are thick. You can serve them once the water has mostly evaporated, stems are still bright green and tender. Source; http://seasonalcookinturkey.com/spinach-stems-recipes/ Raw spinach is high in vitamin C and folate (iron), so it has a natural uptake effect. WebMD does not provide medical advice, diagnosis or treatment. Slow down digestion and reduce spikes in blood sugar levels following a carbohydrate-containing meal (, A range of research suggests that, after protein, fiber is the next most important nutrient for satiety. ", Journal of Diabetes & Metabolic Disorders: "Effects of thylakoid intake on appetite and weight loss: a systematic review. Baby spinach leaves, in addition to being safe to eat without trimming the stems, should be broken up if they are large enough. Cancer prevention. Age-related macular degeneration (AMD). Just as spinach has many benefits, there are some potential drawbacks to consider too. In contrast to bio-available vitamin A (retinol) found in oily fish, eggs, and organ meats, carotenoids are not in a form the body can readily use (4). It is true that frozen spinach is a low-cost and long-lasting alternative to fresh spinach. They observed a significant decrease in the rate of cognitive decline among those who consumed larger amounts of leafy green vegetables than others. However, dont forget the scrub them well. 2019;277:573-578. doi:10.1016/j.foodchem.2018.11.023, Lee S, Choi Y, Jeong HS, Lee J, Sung J. When a new smoothie is introduced to me, I hear concerns about whether spinach can be detected in smoothies. Hemoglobin is needed to transport oxygen from your lungs to the rest of your body. Straight species Malabar spinach has yellowish stems and green leaves and is a pleasing enough plant, but it's the red-stemmed cultivar 'Rubra' that really catches the eye (whether it's growing in a pot or lounging in a salad bowl). There is no causal proof that spinachor any vegetablecan help to prevent disease. It is acceptable to eat spinach stems. Spinach We promise not to spam you. Although this study was quite small, its findings are backed up by other animal and human research (12, 13, 14). Its a great source of folate, which may prevent neural tube defects, such as spina bifida, during pregnancy. Spinach is a rich source of manganese and magnesium, and it contains a range of other minerals in small to moderate amounts. First, spinach is high in thiamin and niacin, which can lead to deficiencies in these nutrients. First, always cut the stem from a fresh spinach plant before trying to do anything else with it. The vitamin increases the bioavailability of foods rich in iron. Additionally, research has shown that eating cooked spinach can actually improve your overall health. Spinach Juice Straight species Malabar spinach has yellowish stems and green leaves and is a pleasing enough plant, but it's the red-stemmed cultivar 'Rubra' that really catches the eye (whether it's growing in a pot or lounging in a salad bowl). This method not only provides you with vitamins and minerals, but it is also a great way to reduce your morning sluggishness. Most of the health benefits that spinach can confer relate to the nutrients it provides. This condition might make you feel weak, dizzy, and have trouble breathing. Cancer prevention. 13) (Left to right) barol16 / Getty Images, Lilechka75 / Getty Images, Nutrition Reviews: "The role of inorganic nitrate and nitrite in cardiovascular disease risk factors: a systematic review and meta-analysis of human evidence. 5. They are all edible, not just tasty, but also different enough from the familiar to almost feel like a completely different vegetable. This content is for informational purposes only and Nutrition Advance does not provide medical advice. So what is the verdict on spinach? A further advantage of spinach is that it has high fiber levels. But when combined with other foods, spinach can be delicious. However, dont forget the scrub them well. Some alkaloids found in spinach are not generally considered bitter, but they may be when consumed in high doses. In contrast, vitamin K2 occurs in animal foods like cheese, meat, and organ meats, and also in fermented foods such as natto. But long-term inflammation can be unhealthy. In one study published in 2016 in the journal Nippon Ganka Gakkai Zasshi [Journal of the Japanese Ophthalmological Society], researchers examined the eyes of 11 participants who consumed 75 grams of frozen spinach containing 10 milligrams of lutein daily for two months. Benefits Add garlic, olive oil, a touch of vinegar and spices of your choice together to create a delicious sauce. Most of the health benefits that spinach can confer relate to the nutrients it provides. Straight species Malabar spinach has yellowish stems and green leaves and is a pleasing enough plant, but it's the red-stemmed cultivar 'Rubra' that really catches the eye (whether it's growing in a pot or lounging in a salad bowl).