The benefits and harms of spinach

Spinach is, as a rule, an annual plant with a height of 25 to 55 cm. Persia is considered its homeland. Such a plant chooses countries with a temperate climate in Central Asia, the Caucasus and the southern regions of Europe. Spinach leaves contain a huge amount of various useful substances. This unusual plant has found its wide application not only in cooking and medicine, but also in cosmetology and perfumery.

The birthplace of spinach is Persia, from where it came to Spain along with the participants in the Crusades. After some time, spinach spread throughout Europe and became one of the favorite vegetable crops due to its precocity and versatility.

Benefits of spinach

Regular consumption of the leaves of this wonderful plant prevents the development of such a serious disease as hypertension. Strengthens blood vessels, quickly relieves inflammation and swelling due to its powerful diuretic effect. Spinach is indicated for the full restoration of the thyroid gland and the central nervous system. It is able to cleanse the body of toxins, replenish the supply of essential minerals and vitamins, normalize the digestion process, and also boasts of strengthening the immune system.

General Benefits of Spinach:

• Absorbs free radicals that affect the aging of the body and the development of diseases due to vitamins A, C and polyphenolic antioxidants, lutein + zeaxanthin (strong antioxidants) and β-carotene in its composition.

• Helps protect against age-related retinal degeneration with the dietary carotenoid zeaxanthin.

• Helps maintain visual acuity and healthy condition of the skin and mucous membranes, prevent oncological damage to the lungs and oral cavity thanks to vitamin A and flavonoids.

• Strengthens bones, stimulates the action of osteotropes (bone tissue cells), helps stabilize the state of brain neurons due to the high content of vitamin K.

• Prevents fetal neural tube defects in pregnant women with B vitamins_1, B_6, riboflavin, folate and nicotinic acid.

• Promotes control of blood pressure and heart rate due to potassium in its composition.

• Normalizes fat metabolism thanks to omega-3 polyunsaturated fatty acid.

• Helps prevent colon and prostate cancer.

• Stimulates the production of red blood cells thanks to the copper in spinach.

Such a dietary vegetable as spinach has a mild laxative and diuretic effect. In addition, it boasts its anti-inflammatory tonic properties.

The chemical composition of spinach

The calorie content of spinach does not exceed 23 kilocalories per 100 g of leaves.

Other important connections:

• Phytosterols — 9 mg (16,4% of RDI)

• Purine — 23 mg (18,3% of RDI)

• Oxalic acid — 570 mg (142,5% of RDI)

The neutral taste of this vegetable is more than offset by its composition, a set of vitamins and trace elements. Spinach is especially valued for its iron content, which makes it an excellent remedy for anemia prevention.

This composition makes spinach a valuable component of balanced diets aimed at weight loss and health promotion.

• Kempferol. A powerful antioxidant that suppresses the development of chronic diseases, inhibits the process of cell degeneration into malignant tumors.

• quercetin. Spinach contains record doses of quercetin, which has a pronounced antioxidant and anti-inflammatory effect, inhibits the development of various infections.

• Lutein. An oxygenated carotenoid that improves eye health.

• Zeaxanthin. It has properties similar to the action of lutein, increases visual acuity, improves eye health.

• Nitrates. A high concentration of nitrates improves heart health.

12 health benefits of spinach

1 Counteracts Oxidative Stress

Oxidative stress is a pathological condition of the body that occurs against the background of a high concentration of free radicals. Oxidative stress accelerates age-related changes in cells, increases the risk of diabetes and cancer. Spinach antioxidants inhibit the development of oxidative stress, helping the body cope with its damaging effects.

The study of the properties of spinach has been studied many times in animals and in humans. For example, one small but very revealing experiment showed that spinach can block damage caused by oxidative stress. Positive results were recorded in all study participants.  ^[1],  ^[2],  ^[3].

2 Maintains eye health

Spinach contains high doses of the carotenoids zeaxanthin and lutein. These organic pigments give a number of vegetables their characteristic coloration. The same pigments are present in the structure of the human eye. They are necessary to protect against the negative effects of sunlight.

The results of a number of studies have confirmed that lutein and zeaxanthin are able to prevent the development of macular degeneration, cataracts – the main causes leading to blindness.  ^[4].

It is noteworthy that the active substances of spinach can have a healing effect in already diagnosed ophthalmic diseases.  ^[5],  ^[6].

3 Has an antitumor effect

Spinach contains galactolipids MGDG and SQDG, which can block the development of tumor processes. The results obtained in the course of one of the studies showed that these substances inhibit the growth of cervical cancer cells, help to reduce existing malignant tumors.  ^[7], ^[8].

Human experiments show that eating spinach regularly reduces the risk of prostate cancer in men and breast cancer in women  ^[9],  ^[10].

Laboratory experiments with animals show promising results regarding the antitumor effects of spinach. Scientists link them to high doses of antioxidants  ^[11],  ^[12].

4 Has antihypertensive properties

The nitrates contained in spinach greens can reduce high blood pressure and have a preventive effect on cardiovascular diseases.

In one of the experiments on the study of the properties of spinach, 27 people took part. The results obtained indicate that greens are able to realize a hypotensive effect at high blood pressure, heal the heart. These findings have been confirmed by several subsequent studies.  ^[13],  ^[14],  ^[15].

5 Provides the body with nutrients

Spinach contains many vitamins, microelements and organic acids. Regular consumption of the greens of this plant provides high doses of manganese, calcium, potassium, magnesium, iron, copper. A special place is occupied by vitamins A, K, E, C, group B, including folic acid.

6 Stimulates the body’s defenses

Due to the high content of vitamin C, spinach is a powerful natural immune stimulant. 100 grams of greens contain a little more than 28 mg of ascorbic acid, which is about 34% of the recommended daily allowance.

According to many scientists, other components contained in spinach, such as vitamin K and magnesium, also have a positive effect on immune functions.

7 Helps to lose weight

Spinach deservedly belongs to the group of low-calorie foods and is recommended as an element of a diet aimed at weight loss.

There are 100 calories per 25 grams of raw greens, the same serving of boiled spinach contains 41 calories. Due to the high content of fiber fibers and water, when eating spinach, fast satiety and a long-lasting feeling of satiety are observed.

8 Maintains bone density

100 grams of green spinach contains a record 99 mg of calcium. One serving of boiled spinach (150 g) contains 987% of the required daily amount of vitamin K and 39% of magnesium, necessary for the absorption of calcium and maintaining bone mineralization  ^[16]

It is important to note that the use of spinach should be combined with foods containing vitamin D. It is cholecalciferol that ensures the full absorption of calcium, but at the same time prevents the formation of oxalate-based stones, which are very numerous in spinach.

9 Supports Healthy Gut Microflora

Plant sugars found in spinach leaves can affect gut health. They have a stimulating effect on beneficial microflora and inhibit the reproduction of pathogenic microorganisms, such as Escherichia coli.

Complex biochemical compounds and fiber fibers form a kind of barrier that protects the intestinal mucosa and stimulates its work.

10 Helps in the treatment of anemia

Spinach is recognized as one of the best sources of iron, therefore it is recommended for people with anemia. With iron deficiency anemia, there is a violation of the synthesis of hemoglobin, which is necessary for transporting oxygen to the internal organs.

It is important to consider the fact that spinach contains non-heme (plant-based) iron, which is absorbed much more slowly than animal-based (heme) iron. For normal iron absorption, spinach should be consumed with foods containing vitamin C, such as lemon.

11 Reduces the course of diabetes

It has been established that spinach has an extremely low glycemic index, which means it is a product recommended for patients with diabetes. In addition, there is no starch in the greens. A large amount of plant fibers naturally controls blood glucose levels.

Experiments have confirmed that eating spinach helps maintain optimal insulin sensitivity by blocking the development of resistance.

12 Heals the skin

A large amount of antioxidants provides a high skin tone, protection from adverse external factors. The results of clinical studies indicate that the active substances of spinach have a stimulating effect on the synthesis of its own collagen.

Spinach is widely used in cosmetology as a source of natural retinol and vitamin A. Thanks to these components, normal hydration of all skin layers is maintained, age-related changes are blocked, and powerful antioxidant protection is maintained.

benefits of spinach juice

Spinach juice contains manganese, without which proper metabolism is impossible. the intake of such juice is prescribed to normalize the thyroid gland, the full functioning of the brain and improve the composition of the bones. The complex of unique components contained in the juice helps to strengthen vision, immunity and teeth.

Modern doctors recommend drinking such healthy juice daily, as it is a natural defense against beriberi and benign neoplasms. It is prescribed for serious pathologies of the blood, excitations of the digestive glands and various enterocolitis.

Spinach harm

The main limitation imposed by the use of spinach is the high content of oxalic acid in its leaves, as much as 570 mg per 100 g (142,5% of the RDA). For those who suffer from urolithiasis, eating spinach can cause increased formation of oxalate stones in the urinary tract. For the same reasons, spinach is contraindicated in gout, a disease caused by the inability of the kidneys to excrete uric acid.

Sufficient water intake can somewhat reduce the negative effects on the urinary tract. The vegetable estrogens present in spinach, when consumed regularly, lead to thyroxine deficiency in those suffering from thyroid dysfunction.

Taking anticoagulants on an ongoing basis may be a contraindication for eating spinach, as vitamin K, which is contained in large quantities, will interfere with the action of the drug. The dietary fiber of the leaves of this green culture limits the bioavailability of magnesium, calcium, and iron for the human body.

If nitrogen fertilizers were used when growing spinach, it contains a certain amount of nitrates. For this reason, dishes with spinach are not recommended to be reheated, as this can convert nitrates into unhealthy nitrites and nitrosamines.

In addition, it should be noted that spinach greens are capable of accumulating the toxic ultramicroelement thallium, up to 25% of the daily requirement per 100 g.

The most delicious spinach recipes

Spinach with eggs

Necessary ingredients:

• 200-300 g fresh spinach.

• 2-3 eggs.

• 1 bulb.

• Salt, spices to taste.

Spinach leaves are washed, let the water drain. Peel the onion, cut into small cubes. In a hot frying pan, the onion is fried in a small amount of vegetable or butter. As soon as the onion turns golden, spinach is poured into the pan. Stirring constantly, onions and spinach are fried for two minutes. Add salt, spices. Eggs are driven into the mixture, mixed well with spinach, fried until tender.

[Video] Spinach with eggs. Very tasty: