Spinach and other green vegetables contain chlorophyll. Several studies, including this study carried out on 12, animals, have shown chlorophyll to be effective at blocking the carcinogenic effects of heterocyclic amines. A study of children with asthma between the ages of 6 and 18 years, and children without, showed that the risks for developing asthma are lower in people who have a high intake of certain nutrients.
One of these nutrients is beta-carotene. Spinach is an excellent source of beta-carotene. Due to its high potassium content, spinach is recommended for people with high blood pressure. Potassium can help reduce the effects of sodium in the body. A low potassium intake might be as potent a risk factor for developing high blood pressure as a high sodium intake. Low intakes of vitamin K have been associated with a higher risk of bone fracture.
Adequate vitamin K consumption is important for good health, as it acts as a modifier of bone matrix proteins, improves calcium absorption, and may reduce the amount of calcium that leaves the body in urine.
Spinach is high in fiber and water, both of which help to prevent constipation and promote a healthy digestive tract. Spinach has large quantities of vitamin A, which moderates the production of oil in the skin pores and hair follicles to moisturize the skin and hair.
It is this oil that can build up to cause acne. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair. Spinach and other leafy greens high in vitamin C are crucial for the building and maintenance of collagen , which provides structure to skin and hair.
Iron deficiency is a common cause of hair loss , which may be prevented by an adequate intake of iron-rich foods, such as spinach.
The intake of lutein-rich spinach increased blood lutein levels, and it also increased measures of macular pigment optical density MPOD. This research indicates that spinach may help curb AMD risk. While I recommend incorporating spinach into both raw and cooked dishes, some research shows that not cooking the greens is the best way to preserve its lutein content.
In a Swedish study, spinach was purchased at a supermarket and then cooked using various methods for up to 90 minutes. The longer the spinach was boiled, the lower the remaining lutein level. When fried at a high temperature, a large percentage of the lutein degraded within just two minutes. Scientists say the best way to consume spinach for maximum lutein intake may be in a smoothie combined with a healthful fat, such as avocado or almond butter.
Older research found that cooking also impacts the folate content of spinach ; boiling slashed this B vitamin level by nearly half. Steaming, however, resulted in no significant loss of folate, even after four and a half minutes. A recent study looked at the effect of different cooking methods on the vitamin content in selected vegetables, included spinach.
Researchers found that microwaving resulted in the lowest loss of vitamin K. Blanching significantly reduced the vitamin C content, which was best retained by steaming. Cooking also diminished the vitamin E levels in spinach, but increased the vitamin A content.
This is the most common type of anemia, and women are its largest risk group. Eating iron-rich foods is important for those suffering from or at risk of anemia, and with 36 percent of your daily iron needs per cooked cup, spinach is a good option.
Eat more spinach! Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair. According to the Linus Pauling Institute at Oregon State University , vitamin A is a compound in retinoids, which are popular in anti-aging skin treatments. Furthermore, vitamin C can help keep skin looking youthful and aids in wound healing. Spinach is a standout in terms of its mix of phytonutrient components. It is also an excellent source of antioxidants lutein, zeaxanthin, neoxanthin and violaxanthin.
All of these are anti-inflammatories, which can be helpful in cancer prevention. A review of anti-cancer diet research published in Nutrition Journal explained that this is because chorophyll helps bind together hydrocarbons, aflatoxins and other hydrophobic molecules that may be associated with cancer and expels them. Additionally, a Japanese study found that spinach leaves contain two powerful antitumor promoters.
Some studies have noted possible anti-cancer effects among prostate, breast and prostate cancers. One study published in the Journal of Nutrition looked at 15 kinds of carotenoids to see if they combatted cancer cells and found only neoxanthin from spinach and fucoxanthin from brown algae to be significantly effective.
One three-year study from the early s found that women who ate raw spinach or carrots more than twice a week had a lower risk of breast cancer, while a more recent study from looked at the relationship between flavonoid intake and ovarian cancer. Among its many findings, this large-scale study saw a lower risk of ovarian cancer among women who ate the most spinach than those who ate the least.
Beta-carotene may also help asthma sufferers reduce their symptoms. A reduction in blood pressure helps reduce the risk of heart disease and stroke. Studies suggest that nitrate-rich foods, like spinach, may also help heart attack survival. Spinach is an excellent source of vitamin K as well as being a source of magnesium , calcium and phosphorus. These nutrients are important for maintaining bone health.
Spinach is loaded with protective compounds called polyphenols. Studies suggest, that along-with its vitamin content these compounds may promote cancer-protective properties. Animal studies suggest including spinach in the diet may protect against colon cancer. Spinach is safe for most people, however there are some individuals who need to exercise caution.
Spinach contains a high amount of oxalate, for this reason people with a history of oxalate-containing kidney stones should minimise their consumption. Those on blood-thinning medication need to consider their vitamin K intake.
Typically, the advice, while taking this medication, is that you need to keep your dietary intake approximately the same. Check with your GP before making any significant changes to your diet.
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