Spinach

Spinach

Spinach ★★★

This vegetable is one of the most important vegetables to have in your diet. As one of the dark leafy greens it makes a great base for your salad because of its numerous health benefits.

It contains about 24 mg of Magnesium per serving, which can give your energy levels a boost. It contains a good amount of vitamin C, which can help with anxiety. Spinach also contains Vitamin E, which works with vitamin C to help you focus better.1

Spinach is a great source of carotenes like beta-carotene (Vitamin A pre-cursor), zeaxanthin and lutein, which are all very powerful antioxidants and cancer fighters. It also contains folic acid and magnesium, which help protect against Alzheimer’s and high blood pressure. 2,3,4

Spinach contains Kaempferol, which has been shown to fight off ovarian cancer very effectively and it can help fight off other cancers.

What’s great about spinach leaves is that it can still perform photosynthesis while sitting on store shelves/displays under continuous light. Therefore, it may be that spinach, that has been sitting on display for an extended period of time, may be more nutritionally dense than when it arrived at the store.5

Cooking your Spinach makes it easier for your body to absorb the nutrients in it.

Click here for more nutritional information about Spinach.

 

Red Spinach

A lesser known form of Spinach, it has very similar health benefits to green spinach especially as a cancer fighter.

 

 

References:

  1. myhealthnewsdaily.com, 6 Foods that are good for your brain, http://www.myhealthnewsdaily.com/best-foods-brain-health-0975/1. Accessed March 11, 2013.
  2. The Dr. Oz Show
  3. The Dr. Oz Show
  4. Bondonno C, Yang X, Hodgson J, et al. Flavonoid-rich apples and nitrate-rich spinach augment nitric oxide status and improve endothelial function in healthy men and women: a randomized controlled trial. Free Radical Biology & Medicine [serial online]. January 1, 2012;52(1):95-102.
  5. Lester G, Makus D, Hodges D. Relationship between fresh-packaged spinach leaves exposed to continuous light or dark and bioactive contents: effects of cultivar, leaf size, and storage duration. Journal Of Agricultural And Food Chemistry [serial online]. March 10, 2010;58(5):2980-2987.
  6. Maeda N, Kokai Y, Mizushina Y, et al. Anti-tumor effects of the glycolipids fraction from spinach which inhibited DNA polymerase activity. Nutrition And Cancer [serial online]. 2007;57(2):216-223.
  7. Matsubara K, Matsumoto H, Hada T, et al. Inhibitory effect of glycolipids from spinach on in vitro and ex vivo angiogenesis. Oncology Reports [serial online]. July 2005;14(1):157-160.

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