spinach stems benefits

There are a few reasons why we should not eat spinach at night. What is the latest research on the form of cancer Jimmy Carter has? Best food forward: Are algae the future of sustainable nutrition? Aside from squash, there are a variety of vegetables available such as pumpkin, acorn, and kababocha. Spinach stems are a great source of fiber, vitamins A and C, and iron. Release 3.2 (November 2015). It contains vitamins and antioxidants that protect from chronic diseases and promote brain, cardiovascular, and eye health. Butter them up! It packs high amounts of carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium. But food can help you Curbs Appetite. So, for the best results, mix up how you consume spinachsome raw, some cookedbut avoid overcooking your leafy green vegetables. Most of the calories in this vegetable come from protein and carbohydrates. For more on leafy greens, see this guide to the potential benefits of kale. Spinach stems are a great source of fiber, vitamins A and C, and iron. Can diet help improve depression symptoms? Search keyword is too short. Spinach has vitamins and minerals like vitamin E and magnesium that support your immune system. As tasty as they are, spinach stems are also good for your health. Not only does Vitamin A support the skins immune system (preventing disease and damage), but it also helps skin stay hydrated, reducing the appearance of fine lines and wrinkles.. With its light and delicate flavor, spinach can be used in any smoothie flavor. When blended into a smoothie, the stems help to thicken and add creaminess without changing the flavor. 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. Health benefits of spinach Oxidative stress. 2015;11(9):1007-1014. doi:10.1016/j.jalz.2014.11.009, Jonvik KL, Nyakayiru J, Pinckaers PJ, Senden JM, van Loon LJ, Verdijk LB. Finally, make sure not to overcut the stems if you plan on using them in either of these ways. Spinach is a superstar among green leafy vegetables. However, both are highly nutritious vegetables, and both can form part of a healthful diet. She is currently the nutrition consultant for UCLA's Executive Health program. WebSpinach is a superior supplier of vitamin K, vitamin A, manganese, magnesium, folic acid, iron, vitamin C, vitamin B2, and potassium, and it includes a lot of dietary fiber, vitamin B6, vitamin E, and omega-3 fatty acids, which are essential for the maintenance, improvement, and regulation of human tissues. Spinach has similar cool-season growing conditions and requirements as lettuce, but it is more versatile in both its nutrition Spinach juice helps support your bone structure and teeth because its full of: Calcium; Vitamin C; Vitamin D; Potassium; Magnesium Most things in nutrition are neither black nor white. Cancer prevention. Cooked spinach is considered to be healthier than raw spinach. Additionally, if someone is taking blood-thinners, such as warfarin, it is important that they do not suddenly begin to change the amount of food they eat containing vitamin K, such as spinach. WebSpinach is a superior supplier of vitamin K, vitamin A, manganese, magnesium, folic acid, iron, vitamin C, vitamin B2, and potassium, and it includes a lot of dietary fiber, vitamin B6, vitamin E, and omega-3 fatty acids, which are essential for the maintenance, improvement, and regulation of human tissues. Studies of older adults have shown that those with higher lutein levels exhibited better verbal fluency, memory, reasoning ability, and processing speed than those with low amounts of the nutrient., Vitamin K is essential to bone health and growth, and spinach is packed with it. Any time of the year spinach is very tasty although the best is found nearing spring time. Saute fresh spinach with garlic, onions, and olive oil for a quick and nutritious side dish. ", Michigan State University: "Diet and inflammation.". Chop the stems to any length you prefer. 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. Spinach has similar cool-season growing conditions and requirements as lettuce, but it is more versatile in both its nutrition Search more ingredients for nutritional information: 2005 - 2023 WebMD LLC. How potassium can help control high blood pressure. Spinach stems are a good source of nutrients like vitamin C and magnesium. It is acceptable to eat spinach stems. Theyre packed with vitamin A, B6, C, Calcium, Iron and Magnesium. Here are six health benefits of eating more of this powerfully protective plant and simple ways to incorporate spinach into your meals and snacks. However, since these foods are often a rich source of nutrients andphytonutrients, it is likely that they can help to boost various measures of our health. Delicious Ways To Use Up Spinach Stems For example, some people might enjoy spinach because of how healthy it is for their diet, while others might not like it because its poisonous to them. The best thing to do is to leave the spinach out of the oven. That's why your doctor might tell you to take a supplement with folic acid (the man-made version of folate) if you're pregnant. In a study published in 2016 in the journal Food & Function, researchers summarized the protective effects of spinach. Zucchini is a good choice for the best smoothie ingredient. You can then add the spinach leaves to a blender along with the other ingredients for your smoothie. It contains vitamins and antioxidants that protect from chronic diseases and promote brain, cardiovascular, and eye health. 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. Keep the spinach in a refrigerator in a plastic bag for storing food. Free radicals are byproducts of metabolism. Raw spinach has roughly the same amount of nutrients as fresh spinach. It has a slender, flexible stem that is sensitive to sunlight. If you are thinking about cutting off the stems of spinach, there are a few things to keep in mind. Spinach is a source of inorganic nitrate, which studies suggest may lower your chance of getting heart disease. Delicious Ways To Use Up Spinach Stems Spinach features large quantities of vitamin A, which moderates oil production in the skin pores and hair follicles to moisturize the skin and hair. Spinach is a vegetarian source of iron, a mineral you need to help red blood cells bring oxygen to different areas of your body. It also supplies iron, magnesium, potassium, calcium, and small amounts of other B vitamins. You should aim for one or two handfuls of raw spinach per smoothie you make. The vitamin C in spinach has many benefits, including helping your body make collagen, which it needs to repair injuries. You can get antioxidants from fruits and vegetables, and spinach is no exception. Researchers believe that it takes around 12 parts of carotenoids to have an equivalent effect to 1 part of retinol (5). We avoid using tertiary references. (2016). About Spinach. 1) Rich In Carotenoids (Vitamin A) 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. How Viagra became a new 'tool' for young men, Ankylosing Spondylitis Pain: Fact or Fiction, https://www.sciencedirect.com/science/article/abs/pii/S0026049518301537, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6164534/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5726210/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5315033/, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC5409680/, https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/how-potassium-can-help-control-high-blood-pressure, https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC8157348/, https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/, https://www.tandfonline.com/doi/full/10.1080/01635581.2015.990573, https://www.kidney.org/atoz/content/potassium, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6723188/, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC8229448/, https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6051000/, https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/. Spinach is an excellent source of many vitamins and minerals, including (3): 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 can be eaten as part of a healthy diet, but its important to be aware of how much spinach you can eat per day. WebIt has a high amount of protein for a plant and is also a good source of magnesium, phosphorus, and potassium. Healthline Media does not provide medical advice, diagnosis, or treatment. Spinach is a popular leafy green vegetable that can be used in a variety of ways. Microwave strips of fresh spinach combined with olive oil, lemon juice, and cheddar or mozzarella cheese to make an easy spinach dish kids will love. As a result, it is especially important for pregnant women to consume enough of this vitamin (12). It adds bulk to stool as food passes through your digestive system. Source; http://seasonalcookinturkey.com/spinach-stems-recipes/ Although spinach is very low in calories, it is loaded with beneficial nutrients. Raw spinach is high in vitamins, has very few calories, and tastes the same as it was when it was raw. Frozen fruits, vegetables, and filling ingredients all come together to make a delicious healthy smoothie. One reason why spinach is seen as safe to eat raw is because it is low in toxins and has strong anti-inflammatory properties. For example, like vitamin C, they lower your odds of getting cataracts. Spinach is high in vitamin K1, which serves several functions in your body but is best known for its role in blood clotting. a pinch of salt & pepper and 2-3 tablespoons of water. Unfortunately, many people are unaware of taste of spinach stems, and throwing them away.. Herere some great tips for savoring the tastiest stems. Its delicious either on its own or in other dishes. 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. Add garlic, olive oil, a touch of vinegar and spices of your choice together to create a delicious sauce. Yes, you can use frozen spinach in a smoothie. Spinach Alongside other vitamins and minerals, vitamin K plays a role in the skeletal system. But when combined with other foods, spinach can be delicious. Source; http://seasonalcookinturkey.com/spinach-stems-recipes/ Our website services, content, and products are for informational purposes only. Spinach also has several health benefits. Natural Laxatives for Constipation: Everything You Need to Know, 8 Evidence-Based Health Benefits of Quinoa. Magnesium also plays a part in numerous biochemical reactions in the body. It contains vitamins and antioxidants that protect from chronic diseases and promote brain, cardiovascular, and eye health. The anti-inflammatory effects of spinach make it a key contender for protecting the brainspecifically in terms of aging. You can add it to smoothies, enjoy it in a chilled salad, steam and saut it as a side dish, add it to a stir fry, and even blend it into baked goods, like brownies. Yes, stem tips can be used to cook spinach as long as they are cooked properly. As tasty as they are, spinach stems are also good for your health. Spinach Spinach and kale are both powerhouses of nutrition, associated with many impressive health benefits. They also contain lutein and zeaxanthin, which are important for eye health. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional. But what if we told you that those stems are actually packed with nutrients and can be used to make delicious smoothies? Known by the botanical name of Spinacia oleracea, spinach is a leafy green vegetable that originated in South-West Asia (1). They are all edible, not just tasty, but also different enough from the familiar to almost feel like a completely different vegetable. Dress with a mustard vinaigrette. Making a smoothie and adding fat from dairy products such as cream, milk, or yogurt will also be beneficial. Spinach, however, contains higher amounts of some other nutrients, including vitamin K, than bok choy. 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. To perform the task, speed up to medium speed and tamper for about 30 seconds. Pour the sauce over the drained stems and youve got yourself a delicious salad. Unfortunately, some people are sensitive to this oxalate, and these individuals may develop kidney stones from a high-oxalate diet. People who are taking blood thinners, such as warfarin, should consult with their healthcare practitioner before eating large amounts of spinach (34). Spinach is a vegetable that's nearly all water. Whats more, its considered very healthy, as its loaded with nutrients and antioxidants. 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. Although frozen spinach is available in the recipe, it has been blanched. Some parts of spinach that are eaten include leaves, stems, and flowers. Additionally, spinach contains some interesting compounds such as kaempferol and nitrate, and these compounds may have a beneficial impact on our body. Some vegetables are more commonly associated with poisonousness than others, but this is not always the case. For this reason, carotenoids are often called vitamin A precursors. Free radicals are byproducts of metabolism. By clicking Subscribe, I agree to the WebMD, 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. For instance, recent studies suggest that diets rich in these two compounds may protect against macular degeneration and other age-related diseases of the eye (26, 27). However, it may cause adverse effects in some individuals. In high concentrations, this substance can cause harmful effects to those with reduced kidney function. Incredible Smoothies recommends a 50/60 fruit-to-spinz ratio. Several other studies observed similar effects, indicating that spinach boosts heart health (7, 30, 31). So next time youre prepping spinach for a smoothie, dont toss the stems! Blend fresh or frozen spinach, strawberries, pineapple, banana, plain Greek yogurt, and chia seeds to make a delicious smoothie. Second, if you are going to be using the spinach for cooking or salad purposes, make sure to wash and dry the stems before using them. Spinach is also high in potassium. WebMD does not provide medical advice, diagnosis or treatment. You might think sipping water and other drinks are the only way to hydrate. Microwave strips of fresh spinach combined with olive oil, lemon juice, and cheddar or mozzarella cheese to make an easy spinach dish kids will love. So next time youre prepping spinach for a smoothie, dont toss the stems! In addition to its many vitamins and minerals, spinach provides antioxidants that link to anti-inflammation and disease protection. There are many different species of spinach, but the vegetable generally has rounded, dark green leaves. Discover the other health benefits of chlorophyll. WebMD does not provide medical advice, diagnosis or treatment. However, dont forget the scrub them well. This content is for informational purposes only and Nutrition Advance does not provide medical advice. Spinach is rich in dietary folate, and it contains 49% of the RDA per 100 grams. It also defends your body from other things that can hurt you, like toxins. Per the Department of Agriculture, flavonoids are compounds that may help protect you against cancer, as well as cardiovascular and inflammatory diseases. Red-Stemmed Malabar Spinach Additionally, spinach contains some interesting compounds such as kaempferol and nitrate, and these compounds may have a beneficial impact on our body. 2019;277:573-578. doi:10.1016/j.foodchem.2018.11.023, Lee S, Choi Y, Jeong HS, Lee J, Sung J. Cardiovascular health: Insomnia linked to greater risk of heart attack. Cucumbers, as a fruit, are an excellent source of hydration, as well as a source of skin health and blood sugar stabilization. Some studies show that it can help you lose. ", Mayo Clinic: "Osteoporosis," "Iron deficiency anemia. 2016;146(5):986-993. doi:10.3945/jn.116.229807. ", U.S. Department of Agriculture: "Spinach, raw. Second, spinach is a good source of oxalates, which can cause skin irritation or skin disease. Folate is a member of the B vitamin family, and it has the crucial tasks of producing energy, making new DNA, and creating new red blood cells (10, 11). Spinach contains many vitamins, minerals, and compounds that may have various health benefits. Instead, the researchers found that steaming vegetables was the best way to preserve vitamin C. Cooking also diminished the vitamin E levels in spinach but increased the vitamin A content. 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. Frozen spinach is another option for soups, stews, and egg dishes. Learn more about vitamin K deficiency and its risks. Theyre packed with vitamin A, B6, C, Calcium, Iron and Magnesium. Studies have found that people who take lutein supplements are at a lower risk for macular degeneration, which is the leading cause of vision impairment and blindness. WebHow to Prepare Spinach. However, certain individuals may need to eat this vegetable in moderation. Combine spinach, garlic, onions, chicken broth, and a russet potato in a blender to make a hearty soup. Toss spinach, feta, toasted almonds, red onions, and apples to make a classic spinach salad. The second point to keep in mind is that the ingredients in the recipe can be confusing. 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. Magnesium: Fact sheet for health professionals. 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. WebHealth benefits Healthy Heart, Maintains Blood Pressure Levels, Improves Digestion, Improves Eyesight, Good for gastric ulcers, Healthy Bone, Prevents Anemia, Improves Metabolism, Promotes Healthy brain, Good for Skin, Good for Weight Loss, Prevents Cancer SO GOOD FOR YOU. Spinach Juice Bake together spinach, artichoke hearts, mayonnaise, Parmesan, and Monterey Jack cheese for a classic dip. Spinach Juice This should help it stay fresh for up to 5 days. Antioxidants, such as vitamin C, vitamin E, and beta carotene, may all assist lung function, and spinach contains all three. There are affiliate links included in this post, which means that I receive a small commission for any products purchased without any additional cost. Spinach has similar cool-season growing conditions and requirements as lettuce, but it is more versatile in both its nutrition Vitamin A also helps to protect against a wide range of other diseases, including blindness, certain cancers, acne, and osteoporosis. Spinach is typically safe to consume as part of a well-rounded, nutritious diet. Several human studies link spinach consumption to a reduced risk of prostate cancer. You can buy it canned or fresh and eat it cooked or raw. This may help prevent constipation. 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. (2022). Soaking them helps to get the soil and other residues off the stems. Spinach Spinach is a green leafy vegetable that is high in Vitamin K and calcium. Our research shows that spinach stems can provide a great flavor and texture to smoothies. Related: How much calcium is in broccoli? Here are 17 recipes to help you make the most of it. Yes, you can taste spinach in a smoothie. Additionally, several studies indicate that zeaxanthin and lutein work to prevent macular degeneration and cataracts, which are major causes of blindness (16, 17, 18, 19). Additionally, folate can help to protect against neural tube defects and other pregnancy-related complications. This condition might make you feel weak, dizzy, and have trouble breathing. They also decreased the size of the tumor (22, 23). Additionally, spinach contains some interesting compounds such as kaempferol and nitrate, and these compounds may have a beneficial impact on our body. Spinach Additionally, some carotenoid compounds have further interesting effects rather than just vitamin A activity. Finally, make sure the recipe instructions are followed in a thorough manner. Free radicals are byproducts of metabolism. Don't buy it if it looks slimy. Most parts of spinach are edible, but some may be less tasty than others. Because its entirely edible, theres no need to waste any spinach. Eating this leafy green may also help prevent breast cancer (24, 25). WebThe ergogenic benefits of a red spinach supplement stem from its nutrient density and high nitrate levels. Spinach is rich in oxalate, a naturally occurring substance found in almost all plants. In contrast, vitamin K2 occurs in animal foods like cheese, meat, and organ meats, and also in fermented foods such as natto. Food Funct. Theres no need to cook the spinach first, just throw it in the blender with the rest of your ingredients. All rights reserved. Get notified of new articles and receive useful guides direct to your inbox. However, it is worth noting that carotenoids are not precisely the same as vitamin A.