The amazing health benefits of Spinach have been known over the years to include its richness in nutrients. With its botanical name, Spinacia Oleracea, and its green leaf, its origin is from Persia. Spinach is very healthy and full of antioxidants.
Its health benefits include but are not limited to good vision, reduction of oxidative stress, and prevention of blood pressure. This vegetable can be eaten either fresh or canned but the best and most enjoyed is the fresh leaves.
To start with, remember the article I wrote on the health benefits of Kale, amazingly, spinach shares some similar benefits which I would like to talk about first. I believe that this contrast would help you make a blend of both veggies.
So, let’s check out both similarities in their health benefits:
1). Both are Super-rich in Antioxidants
Spinach gives antioxidants linked to anti-inflammation and protection of disease. Such antioxidants include kaempferol which is a flavonoid researched to reduce the risk of cancer, as well as lessen its growth and spread.
Similarly, kale is high in antioxidant properties. It also contains vitamins K, A, and C including other minerals such as iron. These antioxidants and also other phytonutrients contained in kale make them effective and helpful to prevent deadly diseases such as heart disease, loss of vision, cancer, and so on.
2). Contain Anti-cancer Properties
One of the distinctive and amazing health benefits of kale and spinach you should know is the amount of anti-cancer properties contained in them. Generally, chlorophyll is contained in green vegetables, which does not exclude our Queen of greens – Kale. The chlorophyll in kale will help prevent the body from any form of compound absorption called heterocyclic amines. These chemical substances have been revealed to be associated with cancer.
Naturally, the body can not consume much amount of chlorophyll, else it damages it. But this cruciferous vegetable will help prevent such disease.
3). Prevent Hypertension and Control Diabetes
Spinach is another great source of naturally occurring nitrates, which are compounds that open up blood vessels in order to improve the flow of blood and lower the workload on the heart. Whereas in Kale, the regular consumption of this veggie has the possibility to reduce increased blood glucose levels that shoots up after a meal known as postprandial.
So, a cup of kale can help reduce blood glucose levels in patients with type 1 diabetes because it amounts to 0.6 grams of fiber.
4). Promote good vision
One of the amazing health benefits of spinach is the promotion of good eyesight. With its dark green color of the leaves, the high level of chlorophyll in these veggies sure helps the eyes. The veggies have carotenoids which include lutein, beta carotene, and zeaxanthin.
According to a study, lutein has the antioxidant in spinach that can reduce the risk of age-related macular degeneration (AMD). AMD is an eye disease that can blur the sharp, central vision needed for activities like reading and driving.
5). Maintain healthy bones
Spinach contains some vitamins and minerals required for strengthening bones. Such as vitamin K, D, C, and also calcium. These vitamins are responsible for the production of a protein known as Osteocalc which balances calcium in the bones. In addition, Kale is similarly rich in calcium. Both veggies are great sources of the nutrients you need for building healthy bones and stronger teeth.
Enough of the similarities of spinach and kale in their health benefits. Let’s check out for more nutritional values in spinach which is our focus in this article.
Ready? Set, go!
6). Enhances healthy brain
The health benefits of spinach cannot be overemphasized. One of such is the enhancement of the brain. This is how it works – the anti-inflammatory impacts of spinach automatically make it a major challenger for protecting the brain even as you age.
7). Promotes the heart
We all need the heart to keep us active and alive. Spinach is a great source of such required nutrients that help boost the flow of blood. The specific nutrient needed is nitrates. It helps reduce arterial paralysis and enhances dilation. All these work together to reduce the blood pressure in the heart. Definitely, this would reduce all forms of heart-related diseases and fat deposition.
8). Maintains your energy
How do you expect to function when you don’t have the energy to do so? That is why regular consumption of spinach will perform the magic. Spinach keeps you energized and going. It has the required levels of magnesium that your body needs to generate energy for your daily activities. Another nutrient in spinach is folate which helps convert food into usable energy. Alkaline is also a great source of energy and spinach has it in nature.
9). Combats bacteria and viruses
I know you would wonder at the amazing health benefits of spinach that it contains, especially the ability to repel bacteria and viruses. Most people I know consumed spinach during the initial breakdown of coronavirus because doctors and nutritionists recommend the vegetables for their patients. Spinach contains vitamin A which is necessary for producing sebum known to protect the hair moisture, skin, and mucous membranes to fight various kinds of bacteria and viruses.
10). Contains protective properties
Spinach has some form of protective properties known as polyphenols. These compounds promote cancer-protective properties in addition to their present vitamins.
As a fun-loving and creative chef, I hate to hear when my friends and readers tell me that they find it challenging to include some veggies into their daily meal. Now, let me quickly share a few simple ways you can eat and enjoy your spinach.
A daily blend of spinach in a cup is equal to a handful of shredded spinach on your plate. So, get at it! Winks.
Another way is making it a side dish by tossing some leaves of green spinach with a simple vinaigrette which has been made from a whisk of extra virgin olive oil with other ingredients such as balsamic vinegar, Dijon mustard, and dried Italian herb seasoning. What do you think? Smiles.
You may also try your fingers on recipes such as Baked Spinach with Mushroom and Cheese Sauce. Or, Sauté spinach made in extra virgin olive oil plus sweet red bell peppers and crushed red pepper.
And lastly, you may have your steamed and tossed greens added with jarred olive tapenade or dairy-free pesto all with your spinach.
Which would you rather make this weekend? Let’s share.