Why spinach leaves are good for you

Researchers found that blood nitrate levels increased after downing all four drinks. The spinach drink, in addition to those made from beetroot juice and rocket salad another leafy green , also lowered blood pressure. Diastolic blood pressure remained lower five hours after ingesting the spinach and rocket drinks. Diastolic is the lower number on the blood pressure reading, which indicates the amount of pressure in your arteries between beats. One of the antioxidants in spinach, called lutein, has been shown to reduce the risk of age-related macular degeneration AMD , an eye disease that can blur the sharp, central vision required for activities like reading and driving.

AMD is a leading cause of vision loss for people age 50 and older. There is currently no cure or treatment to reverse the condition, so prevention is key. In one Japanese study, researchers examined the eyes of 11 healthy nonsmokers who consumed 75 grams of frozen spinach containing 10 mg of lutein daily for two months.

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.

So adding this to your everyday diet will help benefit you in multiple ways. The antioxidants that are found in spinach are lutein and zeaxanthin and these help in providing good eyesight. It also protects yours from cataracts, age-related macular degeneration and other eye problems.

The vitamin A found in spinach helps to maintain mucus membranes that are essential for normal eyesight. Hypertension is also known as high blood pressure is responsible for causing many heart diseases, kidney disease and strokes. Thus consuming this superfood can prevent all these risks and keep you healthy. Consuming at least once a day can reduce anxiety and stress and help you keep a calm mind.

Spinach contains vitamin C that also helps in reducing hypertension. This superfood contains neoxanthin and violaxanthin are two anti-inflammatory properties that regulate inflammation.

Its high source of anti-inflammatory properties can help you prevent osteoporosis, migraine, asthma , arthritis and headaches. So make sure that you add this healthy leafy green to your regular diet and reap the benefits of it. Spinach keeps your mind calm so that you do not get tensed and maintain a stress-free life. Its high source of zinc and magnesium enables you to get good sleep at night and good sleep can help aid all your mental illnesses.

This will help your body stay relaxed and rest your eyes. So consuming spinach at least once a day can definitely do good to your health. This leafy green helps in the smooth functioning of your brain, especially during old age. Thus consuming this leafy green on a daily basis will keep your brain active and enable you to think intelligently. Its content of vitamin K, Vitamin K helps a healthy nervous system and aid in normal behaviour.

Vitamin A content found in spinach is said to strengthen the entry points in the human body such as respiratory, intestinal tracts and mucus membranes. So all you need to do is to consume one cup of spinach every day and stay healthy. It energises you and keeps you active all day. Over the years excessive fat gets stored in your arteries and this leads to thickening of the human artery which results in strokes and atherosclerosis.

However, the arteries tend to harden over the years and in order to prevent this from happening you need to consume spinach that will prevent this from happening.

This is because of a substance called lutein that is responsible for preventing your arteries from thickening. This substance also prevents the risks of developing heart diseases.

Spinach has a high source of iron content in it that can prevent you from the risks of developing anaemia. Iron is also good for women who are menstruating, children and adults. Iron also boosts energy in the human body and also helps in carrying oxygen to all the cells of the body. Your skin is the largest and the most sensitive part of your body and if you are looking for a skin texture that is glowing, then you need to try consuming some spinach.

However, our skin requires essential nutrients and minerals that need to keep it healthy and as a result, this leafy green vegetable is the right dose that can do good to your skin.

Some of the vital nutrients that spinach contains are vitamin A, vitamin C, vitamin E including vitamin K that plays an important role in healthy skin. Spinach also contains several other vitamins and minerals, including potassium, magnesium, and vitamins B6, B9, and E.

Spinach is an extremely nutrient-rich vegetable. It packs high amounts of carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium. Spinach contains several important plant compounds, including 4 , 5 , 6 , 7 , 8 , 9 , 10 :. Spinach boasts many plant compounds that can improve health, such as lutein, kaempferol, nitrates, quercetin, and zeaxanthin.

Free radicals are byproducts of metabolism. They can cause oxidative stress, which triggers accelerated aging and increases your risk of cancer and diabetes However, spinach contains antioxidants , which fight oxidative stress and help reduce the damage it causes.

One study in eight healthy people found that spinach helped prevent oxidative damage. Although this study was quite small, its findings are backed up by other animal and human research 12 , 13 , Spinach is rich in zeaxanthin and lutein , which are the carotenoids responsible for color in some vegetables.

Human eyes also contain high quantities of these pigments, which protect your eyes from the damage caused by sunlight Additionally, several studies indicate that zeaxanthin and lutein work to prevent macular degeneration and cataracts, which are major causes of blindness 16 , 17 , 18 , These compounds may even be able to reverse existing damage 20 , They also decreased the size of the tumor 22 , Several human studies link spinach consumption to a reduced risk of prostate cancer.

Eating this leafy green may also help prevent breast cancer 24 , Likewise, one animal study notes that spinach might suppress cancer formation Additionally, spinach packs high amounts of antioxidants, which may also fight cancer Spinach contains high amounts of nitrates , which have been shown to help moderate blood pressure levels and decrease your risk of heart disease 28 , One study in 27 people found that eating spinach effectively lowered blood pressure levels.

Several other studies observed similar effects, indicating that spinach boosts heart health 7 , 30 , Spinach has a host of benefits. It may reduce oxidative stress, promote eye health, fight cancer, and regulate blood pressure. Spinach is generally considered very healthy. However, it may cause adverse effects in some individuals. Kidney stones are caused by acid and mineral salt buildup.