spinach stems benefits spinach stems benefits

WebMD does not provide medical advice, diagnosis or treatment. Broccolis and spinachs stems and leaves are the same size, while beets, turnips, and radishes leaves are round. Consuming large amounts of oxalate in the diet can increase a persons risk of developing kidney stones. Release 3.2 (November 2015), Functional properties of spinach (Spinacia oleracea L.) phytochemicals and bioactives, Mind diet associated with reduced incidence of Alzheimers disease, Nitrate-rich vegetables increase plasma nitrate and nitrite concentrations and lower blood pressure in healthy adults, [Effects of constant intake of lutein-rich spinach on macular pigment optical density: A pilot study], Liberation of lutein from spinach: Effects of heating time, microwave-reheating and liquefaction, Effect of different cooking methods on the content of vitamins and true retention in selected vegetables. You can also saut spinach or steam it without worrying about losing too many of its nutrients. If you only eat fresh fruit, cut the pineapple and banana into 1-inch pieces and cut the banana into 12-inch slices. Adequate vitamin K consumption is important for good health. Spinach contains an antioxidant known as alpha-lipoic acid, which studies suggest lowers glucose levels, increases insulin sensitivity, and prevents oxidative, stress-induced changes in patients with diabetes. A three-cup portion provides over 300% of the average daily value for vitamin K. The leafy green vegetable also provides over 160% and 40% of the average daily values for vitamin A and vitamin C, respectively. You can then add the spinach leaves to a blender along with the other ingredients for your smoothie. Cancer prevention. Around 60% of kidney stones are found to contain oxalate (29, 30). For example, our gut bacteria can convert nitrate into something called nitric oxide (19). If you find that your smoothie is too thick, you can always add more liquid until it reaches the desired consistency. by Shauna Havey | Nov 15, 2022 | Smoothies. Magnesium is necessary for energy metabolism, maintaining muscle and nerve function, regular heart rhythm, a healthy immune system, and maintaining blood pressure. Our favorite berry smoothie recipe is a green smoothie with berries that are both delicious and healthy. We link primary sources including studies, scientific references, and statistics within each article and also list them in the resources section at the bottom of our articles. As mentioned earlier, spinach is a significant source of carotenoid compounds. Additionally, lab studies have shown that kaempferol can induce cancer cell apoptosis, otherwise known as cell destruction (25). Theres no need to cook the spinach first, just throw it in the blender with the rest of your ingredients. Free radicals are byproducts of metabolism. The first step in making the recipe is to select the right type of spinach. Steamed spinach has a dark green color that will not affect its flavor or texture. Additionally, spinach contains some interesting compounds such as kaempferol and nitrate, and these compounds may have a beneficial impact on our body. Soaking them helps to get the soil and other residues off the stems. First, always cut the stem from a fresh spinach plant before trying to do anything else with it. The snack is more like a cooks treat than one for the midnight snacker. You should try to eat one cup (about the size of a tennis ball) of some type of leafy green vegetable, like spinach, every day. It is critical to thoroughly scrub them before eating them so that any residue does not accumulate. When blended into a smoothie, the stems help to thicken and add creaminess without changing the flavor. Can diet help improve depression symptoms? Vitamins A, B6, C, calcium, iron, and magnesium are all present in them. 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. 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. Spinach is a great staple to add to your diet. Cynthia Sass is a nutritionist and registered dietitian with master's degrees in both nutrition science and public health. Spinach also has a high oxalate content, which binds to calcium and makes it difficult for our bodies to use. Because smoothies are a great way to get your daily dose of vitamins and minerals, you should follow the instructions in the recipe as written. Because raw spinach contains only trace amounts of fat, it is low in cholesterol and high in vitamins. Research suggests chlorophyll may have anticancer properties and that people who eat diets rich in green vegetables may have a lower incidence of developing cancer. Finally, make sure not to overcut the stems if you plan on using them in either of these ways. Eye health. Spinach is generally considered very healthy. Add garlic, olive oil, a touch of vinegar and spices of your choice together to create a delicious sauce. How potassium can help control high blood pressure. Theyre packed with vitamin A, B6, C, Calcium, Iron and Magnesium. Although frozen spinach is available in the recipe, it has been blanched. Is it safe to eat baby spinach? Spinach is one of the most concentrated sources of oxalate out of all food (28). Add it to your meals and snacks throughout the day for extra H2O. Toss spinach, feta, toasted almonds, red onions, and apples to make a classic spinach salad. When blended into a smoothie, the stems help to thicken and add creaminess without changing the flavor. After 15 to 30 seconds, increase the speed to a high setting. It is rich in vitamins and minerals, and it contains some other bioactive compounds that may further benefit our health. This article explores the nutrition contained in spinach, how it can benefit the body, and a range of flavorsome ways to include it in the diet. Healthline Media does not provide medical advice, diagnosis, or treatment. Raw spinach is high in vitamins, has very few calories, and tastes the same as it was when it was raw. When buying spinach, make sure you look for leaves that have a vivid green color and stems that don't look yellow. This leafy green vegetable grows all year round and is packed with vitamins and minerals. We will look at this in greater detail later. How does it taste? With each sip, you will consume a nutrient-rich beverage made with protein, fiber, vitamins, and minerals. Ice cubes, pineapple, banana slices, diced apples, baby spinach, and almond milk are all included. Spinach is rich in zeaxanthin and lutein, which are the carotenoids responsible for color in some vegetables. You can get antioxidants from fruits and vegetables, and spinach is no exception. It contains four times the nutrients of fresh spinach, including fiber, folate, iron, and calcium. 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. 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.. (2016). can you get sick from eating expired rice. Spinach is a superstar among green leafy vegetables. Before washing and preparing spinach, you should remove all of its stems. Saute fresh spinach with garlic, onions, and olive oil for a quick and nutritious side dish.. Spinach is high in fiber and water, both of which help prevent constipation and promote a healthy digestive tract. Keep the spinach in a refrigerator in a plastic bag for storing food. Spinach, however, contains higher amounts of some other nutrients, including vitamin K, than bok choy. Additionally, folate can help to protect against neural tube defects and other pregnancy-related complications. Raw spinach contains oxalic acid, an organic substance that may interfere with the absorption of essential nutrients such as calcium and iron. Basically, you can add spinach to nearly any dish. A person can increase their bodys iron absorption from plant-based products by consuming them alongside foods rich in vitamin C. Spinach contains approximately 30 mg of calcium per cup. ", National Institutes of Health Office of Dietary Supplements: "Calcium," "Manganese," "Vitamin K," "Iron," "Vitamin A," "Copper," "Vitamin E," "Folate," "Vitamin B6," "Riboflavin," "Vitamin C," "Potassium. Spinach is a green leafy vegetable that is high in Vitamin K and calcium. Consuming zinc protects against blood loss, immune dysfunction, and thyroid problems. Spinach is a type of vegetable that can be eaten fresh or cooked. You can make it without defrosting by simply adding ice to the blender. Spinach, raw. Eating spinach contains many nutrients such as iron, magnesium, and vitamins A and C. Aside from spinach, here are a few other vegetables that can be added to your smoothie. As a result of better performance levels, red spinach can also improve muscle growth. Does blending destroy nutrients? 2016;120(1):41-48. 2019;277:573-578. doi:10.1016/j.foodchem.2018.11.023, Lee S, Choi Y, Jeong HS, Lee J, Sung J. Prevention is key because there is no cure for AMD. It is a great idea to add raw spinach to your smoothies for a more nutritious diet. In a study published in 2016 in the journal Food & Function, researchers summarized the protective effects of spinach. 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. ", U.S. Department of Agriculture: "Spinach, raw. There are affiliate links included in this post, which means that I receive a small commission for any products purchased without any additional cost. Lutein and zeaxanthin are carotenoids in spinach that lower your chances of having long-term eye conditions. Quinoa is packed with nutrients, and it's also gluten free. In a study published in 2015 in the journal Alzheimer's & Dementia, researchers tracked the eating patterns and cognitive abilities of more than 900 adults aged 58 to 98 years for about five years. Effect of different cooking methods on the content of vitamins and true retention in selected vegetables. When raw spinach is consumed, nutrients such as folate, vitamin C, niacin, riboflavin, and potassium can be easily absorbed. It's a leading cause of vision loss for people aged older than 55 years. All rights reserved. Spinach contains two components, MGDG and SQDG, which may slow down cancer growth. Incredible Smoothies recommends a 50/60 fruit-to-spinz ratio. Source; http://seasonalcookinturkey.com/spinach-stems-recipes/ Blend fresh or frozen spinach, strawberries, pineapple, banana, plain Greek yogurt, and chia seeds to make a delicious smoothie. In addition to its many vitamins and minerals, spinach provides antioxidants that link to anti-inflammation and disease protection. Vitamin C assists with the wound healing process. You might think sipping water and other drinks are the only way to hydrate. 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. One study found that women who had a higher dietary intake of lutein were 23% less likely to develop cataracts than those who had a low-lutein diet. When you chop spinach into small pieces, lutein releases from the leaves. To achieve a thick and creamy texture, gradually add in a small amount of liquid. Cancer prevention. http://seasonalcookinturkey.com/spinach-stems-recipes/, https://ganga108.wordpress.com/2016/03/08/spinach-stems/. Strawberry is also high in antioxidants C and A. ", Better Health Channel: "Folate for pregnant women. People at risk for developing calcium oxalate kidney stones should moderate their intake of oxalate-rich foods. Individuals are able to exercise harder for a Spinach also has several health benefits. Spinach is a nutritious and plant-based source of iron, a mineral that is crucial in transporting oxygen in the blood. Spinach is a popular leafy green vegetable that can be used in a variety of ways. This may help prevent constipation. Spinach and other green vegetables contain chlorophyll, a pigment that gives plants their green color. As tasty as they are, spinach stems are also good for your health. Food Chemistry. However, some people prefer to remove the stems before eating spinach. (2021). Instead of two cups of fresh spinach, you can use 1 cup frozen spinach because it is much smaller. Best food forward: Are algae the future of sustainable nutrition? Potassium can help reduce the effects of sodium in the body. When it comes to nutrient-density, this leafy green vegetable is difficult to beat. However, dont forget the scrub them well. Give it a try and reap those vitamins, minerals, and antioxidants that promote healthy living. U.S. Department of Agriculture. Consuming foods that are high in potassium helps lower your blood pressure. Among vegetable sources of vitamin C, spinach is one of the best, and it provides almost 50% of the RDA per 100 grams. Scientists have found a link between low intakes of vitamin K and a higher risk of bone fracture. This system keeps you safe from viruses and bacteria that cause disease. Health.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Low or decreased MPOD is a risk factor for AMD. With its light and delicate flavor, spinach can be used in any smoothie flavor. Additionally, spinach contains some interesting compounds such as kaempferol and nitrate, and these compounds may have a beneficial impact on our body. 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 Our research shows that spinach stems can provide a great flavor and texture to smoothies. Most notably, vitamin K is associated with cardiovascular and skeletal system benefits (6); There are two types of vitamin K; vitamin K1 (phylloquinone) and vitamin K2 (menaquinone). However, it may cause adverse effects in some individuals. Search more ingredients for nutritional information: 2005 - 2023 WebMD LLC. Spinach may decrease oxidative stress, improve eye health, and help prevent heart disease and cancer. 5. 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. Can frozen spinach be added to smoothies? That improves blood flow and eases stress on the heart. 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. This type of fiber may benefit your digestion. Oxalate is an antinutrient found in many plants and has been linked with some health problems. ", Journal of Diabetes & Metabolic Disorders: "Effects of thylakoid intake on appetite and weight loss: a systematic review. A further advantage of spinach is that it has high fiber levels. Also, a study published in 2018 in Food Science and Biotechnology examined the effects of different cooking methods on the vitamin content in selected vegetables, including spinach. How much spinach can I eat in one day? To prepare spinach for a smoothie, you will need to wash the spinach leaves thoroughly and then cut them into small pieces. Spinach stems are a great source of fiber, vitamins A and C, and iron. And healthy fat increases the ability to absorb the eye disease-fighting antioxidant. From boosting the immune system -- your body's defense against germs -- to helping your heart, its advantages might surprise you. You can learn more about how we ensure our content is accurate and current by reading our. This low-calorie food is full of nutrients that are Boosts Hydration. About Spinach. You can eat this versatile vegetable many ways and gain its health advantages. Avoid bundles of spinach with leaves that have bruises or look droopy. They also contain lutein and zeaxanthin, which are important for eye health. Free radicals are byproducts of metabolism. When you have too little iron, you get iron deficiency anemia. However, it is worth noting that carotenoids are not precisely the same as vitamin A. Spinach is a nutritious leafy, green vegetable that may benefit skin, hair, and bone health. However, both are highly nutritious vegetables, and both can form part of a healthful diet. In other words, over 60% of the carbs in spinach are from fiber. It is a low calorie and low-fat food that has many health benefits. Spinach is a popular leafy green vegetable that can be used in a variety of ways. Fold spinach, red bell peppers, and hummus together in a whole wheat flatbread for a healthy, filling snack. It also supplies iron, magnesium, potassium, calcium, and small amounts of other B vitamins. Food Sci Biotechnol. Although magnesium deficiency is rare, many people in the United States do not get as much of the mineral, Foods that contain tryptophan can help the body produce serotonin, which may improve mood. Chung RWS, Leanderson P, Gustafsson N, Jonasson L. Liberation of lutein from spinach: Effects of heating time, microwave-reheating and liquefaction. Spinach is extremely healthy and linked to numerous health benefits. This low-calorie food is full of nutrients that are Boosts Hydration. Spinach and other leafy greens high in vitamin C are crucial for building and maintaining collagen, which provides structure to skin and hair. Most of the health benefits that spinach can confer relate to the nutrients it provides. Alzheimers Dement. One of the antioxidants in spinach, lutein, may reduce the risk of age-related macular degeneration (AMD). So next time youre prepping spinach for a smoothie, dont toss the stems! While incorporating spinach into raw and cooked dishes can help maximize its health benefits, some research shows that not cooking the greens preserves its lutein content. Your daily values may be higher or lower depending on your calorie needs. Theyre packed with vitamin A, B6, C, Calcium, Iron and Magnesium. Finally, make sure the recipe instructions are followed in a thorough manner. Cauliflower is one of the healthiest vegetables available due to its high fiber content. Eating this leafy green may also help prevent breast cancer (24, 25). Save my name, email, and website in this browser for the next time I comment. Spinach also helps to protect the skin from the harmful ultraviolet radiation of the sun. The nutrition of blended fruits and vegetables is the same as that of their whole counterparts. 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. SO GOOD FOR YOU. If you dont like the taste of spinach, you can add other ingredients to your smoothie to mask the taste. Additionally, some carotenoid compounds have further interesting effects rather than just vitamin A activity. As shown in the table, spinach is a very low-energy food and contains a minimal amount of calories. When blended into a smoothie, the stems help to thicken and add creaminess without changing the flavor. It adds bulk to stool as food passes through your digestive system. For extra flavor and better absorption of the fat-soluble vitamins, try sauteing the spinach in the remaining beef fat. This smoothie contains magnesium, which is essential for bone health. 7 Incredible Health Benefits of Spinach Juice 1. Spinach juice helps support your bone structure and teeth because its full of: Calcium; Vitamin C; Vitamin D; Potassium; Magnesium Finally, eating spinach at night can lead to weight gain because its high in calories and protein. It is best to boil the stalks of the tougher plants if they are thick. Spinach contains many important plant compounds, including: These can play important roles in the body, from maintaining eye health to reducing inflammation. Additionally, spinach contains some interesting compounds such as kaempferol and nitrate, and these compounds may have a beneficial impact on our body. There is a lot of debate over whether or not it is safe to eat raw spinach, but with so many health benefits to be had from this type of food, there seems to be no reason not to give it a try. 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. Yes, it is a good idea to do so because the stems can add a lot of flavor and nutrition to your salads. This article explains everything you need to know about spinach and its health benefits. But food can help you Curbs Appetite. Though it has few calories, spinach is full of nutrients. Another good reason to eat Malabar spinach is that it has a good amount of antioxidants, particularly beta carotene and lutein, those naturally occurring chemicals that help keep your cells from aging. Source; http://seasonalcookinturkey.com/spinach-stems-recipes/ When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. Lutein has also been shown to help preserve cognitive abilities. Vitamin C: Fact sheet for health professionals. 7 Incredible Health Benefits of Spinach Juice 1. If you are thinking about cutting off the stems of spinach, there are a few things to keep in mind. In one study, these compounds helped slow tumor growth in a persons cervix. 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. Soaking them helps to get the soil and other residues off the stems. The frozen spinach can be used in this recipe, but it has been blanched and given a slightly cooked flavor. The leaves of savoy spinach are typically wrinkled and curly. You can also boil them in salted water for 4-5 minutes. Cover the pan and cook the stems for about 4-5 minutesover medium heat. Spinach can be a healthy way to get some spinach into your diet, but there are some people who should not eat it because of the health risks it poses. Yes, stem tips can be used to cook spinach as long as they are cooked properly. You can buy it canned or fresh and eat it cooked or raw. So next time youre prepping spinach for a smoothie, dont toss the stems! 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 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. Its a great source of folate, which may prevent neural tube defects, such as spina bifida, during pregnancy. , There are two basic types of spinach: flat-leaf and savoy. The Journal of Nutrition. In one study published in 2018 in Food Chemistry, researchers found that, after cooking spinach using various methods, the vegetable's lutein content gradually decreased. Frozen spinach is another option for soups, stews, and egg dishes. What can you eat to make it better? Additionally, spinach contains some interesting compounds such as kaempferol and nitrate, and these compounds may have a beneficial impact on our body. Add a touch of water and cover to steam until cooked. As tasty as they are, spinach stems are also good for your health. The answer may surprise you, but the truth is that it is possible. Due to this leafy greens impressive nutrient density, it can play an excellent role in a healthy diet. Learn more about foods that promote regular digestive function. However, there is no proof of these effects in human clinical trials at this time, so the jury is still out. Your bones and teeth are pretty important you want to keep them strong and healthy! You also get vitamin B6 from spinach, which is important for your baby's brain to develop in your womb and after they're born. Cucumbers, as a fruit, are an excellent source of hydration, as well as a source of skin health and blood sugar stabilization. Spinach is rich in zeaxanthin and lutein, which are the carotenoids responsible for color in some vegetables. Take this one with a pinch of salt, but research suggests that certain compounds in spinach may help to reduce the risk of cancer.