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Benefits Spinach is rich in many nutrients, including Vitamin A, Vitamin C, Vitamin K, iron, folate, and potassium. Low or decreased MPOD is a risk factor for AMD. Spinach may decrease oxidative stress, improve eye health, and help prevent heart disease and cancer. Spinach is also very adaptable, and people consume it in a variety of different ways, from soups and curries to raw salad leaves. Does blending destroy nutrients? About Spinach. You can find out more about our use, change your default settings, and withdraw your consent at any time with effect for the future by visiting Cookies Settings, which can also be found in the footer of the site. African spinach What is the best smoothie to make with frozen spinach? Raw spinach is high in vitamin C and folate (iron), so it has a natural uptake effect. Scientists have found a link between low intakes of vitamin K and a higher risk of bone fracture. Per the Department of Agriculture, three cups of raw spinach provide approximately 20 calories, less than one gram of fat, two grams of protein, three grams of carbohydrates, and two grams of fiber. Spinach stems are a great source of fiber, vitamins A and C, and iron. But long-term inflammation can be unhealthy. 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. Your daily values may be higher or lower depending on your calorie needs. Chung RWS, Leanderson P, Gustafsson N, Jonasson L. Liberation of lutein from spinach: Effects of heating time, microwave-reheating and liquefaction. Just fry them in a little oil and steam them with garlic and onion. Different cooking methods can change the nutritional content of spinach. Is Eating Spinach Every Day Good for Furthermore, leafy vegetables can aid in digestion. 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. [Effects of constant intake of lutein-rich spinach on macular pigment optical density: A pilot study]. You also get tons of vitamin A from spinach, which supports good vision. (2021). This article lists 20 foods that are exceptionally high in vitamin K. Laxatives can help relieve constipation and promote regular bowel movements. This leafy green is also very high in vitamin K1, which can be a problem for people on blood thinners. Soaking them helps to get the soil and other residues off the stems. Whats more, its considered very healthy, as its loaded with nutrients and antioxidants. As everybody knows, it is real Popeye food. Finally, make sure not to overcut the stems if you plan on using them in either of these ways. Spinach is high in both calcium and oxalates, so people who are at a high risk of developing kidney stones should limit their intake (32, 33). There is a lot of folate in spinach. Nutrition and kidney stone disease.