Spinach has long been touted as a superfood in popular culture. Remember Popeye the sailor man and his can of muscle-inducing spinach?
In reality, spinach is rich in vitamins and nutrients, and has lots of health benefits for your eyes, brain, heart, and more. Here are some https://ninetenrapidcare.com/ scientifically-backed benefits you may gain from consuming spinach, and a look at the best ways to consume it.
1. Spinach is highly nutritious
Spinach is a great source of vitamins and minerals that are beneficial for your health. According to the US Department of Agriculture (USDA), a one-cup serving of raw spinach contains the following nutrients:
- Calcium: 24.8 mg
- Iron: 0.67 mg
- Potassium: 140 mg
- Vitamin C: 7 mg
- Sodium: 19.8 mg
Spinach also contains small amounts of zinc, folate, vitamin A, vitamin K carotene, lutein, and zeaxanthin — which are all essential nutrients your body needs to function optimally.
2. Spinach may support brain health
Eating spinach is beneficial for your brain health because it is packed with antioxidants like vitamin A, lutein, and carotene.
“The antioxidant effects may delay aging-related brain damage,” says Jagdish Khubchandani, PhD, a Professor of Public Health at New Mexico State University. “This would help maintain cognitive functions. There’s also evidence of anti-stress effects of spinach in reducing depression and structural and functional damage to the brain.”
3. Spinach may lower blood pressure
Spinach is a rich source of nitrates, which are naturally occurring chemical compounds that can improve blood flow and lower blood pressure.
“Spinach can increase production, action, and function of nitric oxide in your body,” Khubchandani says. “Nitric oxide helps to dilate and widen blood vessels. This helps lower blood pressure.”
4. Spinach may improve eye health
Spinach contains high volumes of lutein and zeaxanthin. These plant compounds can also be found in the eye, where they are responsible for protecting against damage from ultraviolet light.
Consuming foods that contain high concentrations of lutein and zeaxanthin can reduce the risk of developing chronic eye diseases.
5. Spinach can reduce the risk of anemia
Anemia is a condition in which your body fails to produce enough red blood cells to function properly. The most common cause of this condition is iron deficiency.
Spinach contains high concentrations of iron, which can not only reduce the risk of developing anemia, but also help manage it.
Children, pregnant women, and women who are menstruating are at a higher risk of developing iron-deficiency anemia — so an iron-rich diet is often recommended for people who fall within these categories.