Researchers at Ohio State University were able to prove the connection between UV damage and cataracts in their study. Fiber does this by slowing down the body's digestion of food. RELATED: 6 Fruits and Veggies You Need to Start Eating. Although there is not yet a cure for dementia, steps can be taken to prevent it. A single 100-gram serving (as in a typical salad) contains 2.2 grams—nearly 10 percent of your daily value. Bonus: Folate also increases blood flow to the nether regions, helping to protect you against age-related sexual issues. The study asserted that nutrition is closely linked to the health of the brain. Spinach is incredibly good for you. That's not only because of its antioxidant content, but because it contains vitamins E and C. An article published in the science journal Nutrients revealed that Vitamin E acts as a protectant for the skin against UV damage. It turns out that spinach contains a chemical that, if ingested in too high a quantity, can contribute to kidney stones. In spite of eating almost 6 pounds (3 kilograms) of spinach every day, I was only getting in less than 900 calories per day. Healthline furthered explained that taking magnesium supplements through pills can result in magnesium toxicity and, as it sounds, that comes with some uncomfortable side effects. The word spinach is derived from the Persian word ispanai, which means green hand. Omega-3 fat consumption has been linked to helping to prevent lupus, eczema, rheumatoid arthritis, stroke and cancer, but the strongest evidence to date has to do with heart disease. Find out in this quick insightful video and decide if eating spinach everyday is for you. As the research proves, eating spinach every day is great for your heart. Eating spinach occasionally, in moderation, could be a safer option (provided the person is stable and not in an acute phase of illness). According to WebMD, eating spinach can protect your eyes from sun damage, which, as it happens, can also lower your risk of developing cataracts (a condition in which the lens of the eye becomes clouded). Spinach is good for your physical health, but is it beneficial for your mental health as well? You see, free radicals, a type of molecule, can damage collagen in the skin or even hurt your skin's DNA, Allure explained. The vitamin C in spinach can help collagen do its job and keep your skin youthful. Not only is it super low in calories, it's packed with vitamins, antioxidants and useful nutrients. Spinach is a healthy and nutrient-rich food you should certainly include in your everyday diet. Specifically, magnesium, which can be found in spinach, helps stave off depression. Join STACK and gain instant FREE access to resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. Sometimes, this plaque can become a blood clot. It also has a mild, agreeable taste and can be included in a huge number of recipes. Impressive! Chan School of Public Health, stop your body from absorbing all those good nutrients. Other common varieties include savoy and semi-savoy spinach, … 1/4 of that, and not every day, would be enough. "Researchers believe that carotenoids seem to prevent cancer by acting as antioxidants—that is, scouring potentially dangerous 'free radicals' from the body before they can do harm," according to the AICR website. Eating Raw Spinach Every Day: Q: I tried to give blood today and they said my Iron level was too low. Spinach not only tastes great but also gives lot many miraculous therapeutic benefits. This response makes cholesterol build up even quicker — a truly vicious cycle. According to the American Institute for Cancer Research, dark green leafy vegetables like spinach have powerful cancer-fighting properties. Blood doesn't flow as well with high cholesterol — and that spells future trouble, including high blood pressure and the risk of heart attack. Steak might be the go-to food for many meatheads, but a spinach salad can certainly do a lot of good also. This thickens the blood vessels and makes them rigid, making it difficult for blood to flow from the heart to the body. Here are 10 of them. Fortunately, upping your magnesium intake will make you feel happier as it affects your level of serotonin, a brain chemical linked to mood. "You may find improvement in your bowel movements because kale is a fibrous vegetable," she explained to The List. Downing a can of spinach won't go straight to your forearms (as it did for the classic cartoon character), but spinach has been found to increase the production of proteins in muscles, which helps make them both stronger and more efficient. So, eating spinach may help protect your skin from the sun. Aim for 1 cup fresh spinach or 1/2 cup cooked per day. Green leafy vegetables are some of the most nutritious and powerful foods that ever existed even though they don’t get the necessary attention they deserve. As, Healthline noted, people with diabetes often have low levels of magnesium in their blood because it gets passed through urination. Chlorophyll was found to bond to carcinogens and help the body expel them. Of course, if you eat large spinach salad every day, you can easily up the amount of fiber you're able to consume in one sitting. Eating spinach every day can actually lower your cholesterol, thanks to its fiber content, according to WebMD. Popeye was onto something. Many people believe that Spinach is a under rated health food but this video will surely change that. Try to go for more variety from one day to the next… like adding arugula into the equation, or even dandelion leaves (yes, you can find them in your yard, and if nobody sprays pesticides/herbicides or any other …cides out there, they’ll be fine). The lutein found in spinach also plays a role in preventing high cholesterol. Leafy green vegetables, especially spinach, contain more nutrients than virtually any other vegetable. The Harvard T.H. Spinach is healthy food and one you can easily eat everyday without concern. 13 3 48 5. Keep reading to find out what happens to your body when you eat spinach every day. Make a spinach dip with low-fat cream cheese, a pinch of salt, and artichokes, and eat it with celery or carrot sticks. These antioxidants also protect your eyes from macular degeneration, a condition that can eventually cause blindness. Chan School of Public Health. In fact, the leafy green is considered an "antidepressant food," as stated by a study published in the World Journal of Psychiatry. 3. On average, the participants who regularly consumed leafy greens were 11 years younger in terms of their mental capacity. On the flip side, a diet high in processed carbohydrates and unhealthy fats has been found to promote skin aging. A study in the International Journal of Cosmetic Science also reviewed vitamin C and asserted that it supports collagen in the skin. Eating spinach every day can actually lower your cholesterol, thanks to its fiber content, according to WebMD. Spinach is a good source of iron and can increase the hemoglobin level in our blood an… It's not yet fully understood how these antioxidants protect the eyes, but when the number of Americans with cataracts is estimated to hit 30.1 million by 2020, including eye-friendly foods like spinach in your diet is a great idea. When you're low in phytonutrients like magnesium, you're unfortunately at risk for symptoms of depression and, sadly, nearly 50 percent of Americans have low levels of magnesium, according to a study in Nutrition Reviews, so it's a common problem. This guide will explore the health benefits of spinach leaves and why its good to put this leafy green on your grocery list. Spinach has a lot of iron so make sure you eat a sufficient amount of potassium to keep up with it or else your nerve functions might act funky. Eating raw spinach every day could especially be important for delaying cognitive decline, according to some research. But that's ok. Idk any foods as high in iron and calcium and as low in calories and I don't eat grains, so is it fine if I eat this much everyday? Chan School of Public Health, 6 Awesome Benefits of Eating a Banana Every Day, You Should Eat the Peel of these 12 Fruits and Vegetables, Get Faster for Any Sport With This 12-Week Speed Workout. POTASSIUM DIET Tart Cherry Juice: A Superfood for Athletes. The amount of nitrate the mice consumed was equivalent to about 200-250 grams of spinach a day for a human, which is an easily obtainable amount. A diet high in fiber has numerous benefits. May Hinder Mineral Absorption. Eating too much sodium overwhelms the kidneys so they can't filter it all out, according to Harvard T.H. Spinach contains antioxidants, which may help protect your skin, according to the Mayo Clinic. According to WebMD, collagen prevents wrinkles and promotes skin's elasticity, which essentially means younger-looking skin. Each cup of raw spinach contains only 7 calories, so it is a wise addition to your diet if you are trying to lose weight. Just be sure to drink a lot of water drinking lots of water to help fiber to do its job. All valid questions, but it’s safe to eat spinach every day — though it benefits to mix things up — and the recommended amount is at least a cup of fresh leaves or half a cup of cooked. Additionally, Mayo Clinic noted that foods that are high in fiber are also usually low in calories — another bonus for weight loss. In order to make sure that your digestive health is tip-top, eating a serving of kale every day can help, according to Amanda A. Kostro Miller, a registered dietitian. Ouch! How? | I'm 14 and female and I eat probably 3-5 cups of spinach a day (measured raw). Eating spinach, and therefore consuming lutein, however fights that inflammation and cholesterol cycle. One cup of spinach contains three percent of your recommended daily value of fiber, according to Self. Is this bad? You might be surprised at what you find out. This is obviously a serious condition, but it's possible to prevent. On the paper I was given, Spinach was one of the main veggies that it recommended to increase Iron. 5 Reasons to Eat Spinach Every Day, According to Science “You may have witnessed the short-term effects of food on your brain: a sugar rush after too much candy or mental fog from hunger. According to the Depression and Bipolar Support Alliance, currently 15 million Americans struggle with major depressive disorder. I think you are overdoing it with the spinach! RELATED: 3 Nutrition Hacks to Improve your Sports Performance. Microwaving, hands down, is the best way to eat spinach in order to get most out of the spinach and avoid consumption of E.Coli as well. In addition to potassium, nitrates in spinach can also work to prevent strokes, according to Harvard Health. Spinach Fun Facts. Additionally, Healthline reported that nitric oxide, a result of the nitrates in spinach, keeps blood vessels dilated, which in turn reduces the risk of … A little something found in spinach called oxalate. I eat spinach everyday, why is my Hematocrit level at 36? As the research proves, eating spinach every day is great for your heart. How to Tell If Your Snack is Actually Good for You, 3 Foods That Belong on Your Shopping List (and 3 That Don't), 6 Fruits and Veggies You Need to Start Eating, 3 Nutrition Hacks to Improve your Sports Performance, Harvard T.H. The nitric oxide in spinach also means you'll have a decreased risk of developing atherosclerosis. And spinach is one important food among them. HEALTH Hi, Robin! The site also highlighted that fiber-rich foods commonly require more time to eat, meaning you'll be less likely to overeat. Spinach It may be green and leafy, but spinach is no nutritional wallflower, and you know from reading Eat This, Not That!.This noted muscle builder is a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis.Bonus: Folate also increases blood flow to the nether regions, helping to protect you against age-related sexual issues. Some may disagree with me on that first point. Serotonin plays a crucial role in promoting a positive and healthy mood, and low levels of serotonin are connected with depression. Omega-3 fats are known as essential fats—our bodies cannot make them, so we must receive them from food. Additionally, Healthline reported that nitric oxide, a result of the nitrates in spinach, keeps blood vessels dilated, which in turn reduces the risk of cholesterol as cholesterol can build up in arteries and cause them to become narrower. A good way to do this is by eating a healthy diet, including spinach. One big benefit of spinach is that it's high in omega-3 fatty acids. Two antioxidants contained in spinach benefit your eyes: lutein and zeaxanthin. Another study on nitrates published in the Frontiers in Physiology journal found that taking a supplement with nitrates develops the fibers in your muscles. They said 36 is normal, but not high enough to give blood. Spinach is at the very top of most superfood lists because the many vitamins and minerals it contains, which give it the ability to help prevent disease and provide a multitude of other nutritional benefits. Efforts are being made in agriculture to grow spinach with lower oxalate levels, but, for now, be aware of how much spinach you're consuming so you don't risk inhibiting your nutrient absorption. However, if we become used to eating spinach everyday, we’ll get the benefits of a pigment called lutein. Eating spinach every day means you'll be taking in a good amount of potassium, which lowers blood pressure, keeps blood vessels relaxed, and helps prevent sodium in salty foods from causing high blood pressure. The researchers hypothesized that lutein was part of the reason that spinach had this positive effect on the brain. The high amount of vitamin C in spinach (100 grams per serving, nearly half your daily value) is also a plus in terms of cancer prevention. That strain on the heart can make blood vessels stiff, which can lead to high blood pressure and stroke. You can also make sure to eat foods with nitrates, like meat and citrus, which can regulate oxalate, according to the study. | Inadequate amounts of magnesium have been linked to a reduction in serotonin levels. Spinach is a versatile vegetable with myriad health benefits. It can be easily added to a multitude of dishes; you can cook with spinach or simply eat it raw. Carotenoids are a phytochemical that work as antioxidants in the body. "Since declining cognitive ability is central to Alzheimer's disease and dementias," Martha Clare Morris, assistant provost for community research at Rush University Medical Center, told Alzheimers.net, "increasing consumption of green leafy vegetables could offer a very simple, affordable and non-invasive way of potentially protecting your brain from Alzheimer's disease and dementia.". This causes sodium to build up in the body and when this happens, the body tries to hold onto whatever water it has to balance out the high level of sodium. It works for any meal of the day (hello, green juice). Spinach has lots of essential vitamins and it's low in calories, making it a popular food for weight loss. A study at The Ohio State University found that lutein and zeaxanthin can reduce ultraviolet eye damage by 50-60 percent. This is thanks to the glycolipids found in spinach because they help the body make nitric oxide, a natural vasodilator. Spinach is virtually free of fat, sugar and cholesterol. Participants (whose average age was 81) who included leafy vegetables like spinach and kale in their regular diets were found to be much sharper than those who did not—even after adjusting for factors such as exercise, family history and education. Eating Spinach daily has many health advantages and is a strong building block to a healthy body. Benefits of Eating Spinach Everyday. Chowing down on spinach has been found to have powerful anti-dementia effects. The study asserted that high levels of oxalate prevent the body from absorbing nutritious minerals. VEGETABLES Harvard Health explained that stones happen when calcium mixes with another chemical. Eating a Bowl of Spinach Per Day. In a study done by Freie Universität Berlin, athletes who took pills with this hormone saw a significant increase in muscle mass. Spinach salads are another good idea for those looking to lose weight as the fiber can help keep your hunger at bay and make you feel fuller for longer, according to the publication. Instant access to FREE resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. Garlic is a plant that each of us has tried at least once. The good news is that it usually takes a large amount of it to cause this uncomfortable side effect. These calories come mostly from protein (and a tiny number of them coming from carbohydrates and fats). Chan School of Public Health states that fiber appears to reduce the risk of heart disease, diabetes and cardiovascular disease. In some cases, gastrointestinal distress can get worse giving rise to mild to moderate diarrhea, along with fever and abdominal pain. This is very important. The article went on to explain that consuming magnesium can make antidepressant medication more effective and possibly prevent the need for higher doses of medication. According to Everyday Health, "one cup of spinach contains six percent of your daily value of magnesium." It's a scary disease and one that is all too common among older Americans. Share on Facebook Share on Twitter Share on Pinterest. In addition to chlorophyll, spinach contains carotenoids, which give plants a red, orange, or yellow tint. Chan School of Public Health. Not only can oxalate cause kidney stones, it is also considered an "anti-nutrient", as stated by a study published in the science journal Molecules and it's present in high levels in spinach. Whether you're a spinach lover looking to find out the benefits of your favorite veggie or someone trying to find out why this green gem gets so much love, here are nine big benefits of regularly eating spinach. Foods containing vitamin C likely lower your risk of esophagus cancer. "Increasing consumption of green leafy vegetables could offer a very simple, affordable and non-invasive way of potentially protecting your brain from Alzheimer's disease and dementia," said lead researcher Martha Clare Morris. Basically, vitamin K is one of the most essential nutrients that are needed for bone regeneration and healing of bones. In fact, a 2014 study published in the Nutrition Research journal noted that inflammation has been linked to several chronic diseases, but spinach may just be able to help. Oxalate is an antinutrient . And, according to Health, high cholesterol causes an "inflammatory response" in the body. An article in the Food and Chemical Toxicology journal found that, in animals, chlorophyll from spinach extract could decrease the occurrence of tumors in certain organs. Early Specialization vs. It has a high fiber content and a cup full of spinach has enough vitamin A and K for your daily requirements and enough foliate and manganese to last you the whole day and if this is not enough, consider its calcium and protein content too. Harvard Health names spinach in their list of "stone-forming" foods. Spinach and other leafy green veggies are high in the antioxidants lutein and zeaxanthin, which have been shown to play a major role in eye health and the prevention of cataracts. 100k. According to the Mayo Clinic, it can help normalize bowel movements, lower cholesterol levels, control blood sugar, maintain bowel health and aid in achieving a healthy weight. They were also able to lift more weight after the ten weeks of the study were up. The Karolinska Institutet in Sweden found in a study that mice who ingested nitrates had stronger muscles than mice who didn't consume them. An article in The American Journal of Clinical Nutrition found that the risk of lung cancer could be slightly reduced by eating carotenoids in food, though the study noted that the findings aren't significant. Spinach is fairly high in fiber. The blood pressure reducing property of spinach is mainly because of its nutrient dense nature. | That's just another reason to choose spinach! Follow us on Twitter: @foods4health1Recipes4Health: https://www.youtube.com/channel/UC2bZhXBHIb51n1fE3VWPmcQ/videosTo learn more about the … Cruciferous veggies aside, spinach is the go-to powerhouse leafy green. A variety of spinach types help keep your diet from becoming mundane and monotonous. The spinach diet is a straightforward approach to incorporating one of the healthiest, nutrient-rich foods available into your daily meal planning. The boosting elements and nutritional benefits that these lively leaves have are beyond the human imaginations. Chan School of Public Health states that erratic heartbeats (also known as arrhythmias) are the leading cause of the 500,000-plus yearly cardiac deaths in America. Regulating blood pressure is also how potassium prevents stroke. The phytochemicals (aka plant chemicals) in spinach can prevent cancer, according to BBC Good Food. I thought I was doing it to get my greens in and be healthy--it's easier to buy prewashed and keeps longer than other greens. The body isn't able to digest fiber like it can digest other molecules so the fiber goes through the body intact, according to Harvard T.H. According to the Mayo Clinic, this condition happens when cholesterol and other materials accumulate in arteries. That means for potassium to be effective, it must be consumed through food, which makes spinach an excellent choice. This type of molecule makes blood vessels dilate and when blood vessels are more open, there is less strain on the heart. There is some research that the intake of oxalate-rich foods can inhibit mineral absorption. Additionally, dementia and Alzheimer's disease have both been linked to inflammation, according to a study in the Neurobiology of Aging, but thankfully spinach is well-equipped to battle inflammation. ANTIOXIDANTS In an animal study conducted at the Karolinska Institutet in Sweden, researchers found that the naturally occurring nitrate in spinach led to increased muscle strength in mice—specifically in their fast-twitch muscles. According to Good Housekeeping, nitrates can help you you become more athletic by increasing blood flow and supporting your muscles as they contract. Spinach is a super versatile leafy green that you can find in several different varieties. Spinach is one green leafy vegetable that is indispensible for the complete health of humans. A study in the Atherosclerosis journal found that the more lutein there was in the body, the less inflammation was present. We are so used to it that we don’t even notice the uniqueness of this product. But what we eat also affects us in the long term. It's obviously a versatile food, so what's not to love? DEPRESSION. According to Psychology Today, boiled spinach has a significant amount — about 160 milligrams — of magnesium per cup. I also exercised during the experiment, but I stuck with low intensity activities (to maximize the fat burn). Early Sampling: Which is Better? Doing so provides your body with plenty of nutrients, of course. And that's where antioxidants come in. And, as if that weren't enough, the glycolipids in spinach can also fight inflammation, a 2015 study published in ACS Chemical Biology concluded. How to Curb Cravings and Avoid Eating Unhealthy Food, Follow These 5 Ridiculously Simple Steps To Eat Healthier, Are Nutrition Bars Making You Fat? Spinach is a leafy green veggie that packs a big punch of nitrates, which aid in muscle building. Spinach also has many health benefits, and you can easily build it into your meals. That's when things get painful as the stone can lodge there and cause the urine to back up. Dementia is defined by the Alzheimer's Association as "a general term for a decline in mental ability severe enough to interfere with daily life." Since nitrates relax blood vessels much like potassium does, the chemical keeps blood pressure from getting dangerously high and possibly leading to stroke. Blood then moves through the body easier and blood pressure is lowered, as stated by the Mayo Clinic. This is helpful in preventing the appearance of atherosclerosis, … This is believed to be due to their high level of carotenoids, the pigments that give vegetables and fruits their color. 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Sure to include other nutrient-rich foods to vary your vitamin and mineral.! Value of potassium, nitrates can help collagen do eating spinach everyday job essential fats—our can. But be sure to drink a lot of water to make sure you 're getting enough magnesium by it. In what ways does it benefit your eyes: lutein and zeaxanthin leafy vegetables like spinach the tract! Vitamin and mineral intake took pills with this hormone saw a significant increase in muscle.. Most common spinach variation in grocery stores, both fresh and frozen is... Heart can make sure you 're getting enough magnesium by including it in your.! Learn that there is a potent plant dense in nutrients obviously a versatile vegetable myriad! As well, but i stuck with low intensity activities ( to maximize the fat ).