Longevity Spinach is actually a vegetable that can add flavor to our meals and has many health benefits.
However, a number of recent studies have shown that spinach is not only a simple source of iron and vitamins, but also a superfood that can extend our lifespan and improve almost every part of the body.
In short, it is scientifically proven that Popeye chose this leafy green as a source of energy – not only a huge strength, but also a long and healthy life.
Research confirms what our mothers have always known: spinach brings health and strength
Start with weight loss: According to a study published in the journal Appetite, adding spinach to the menu can help those who want to lose weight.
In the experiment, spinach intake greatly reduced overeating and promoted 43% weight loss during the study period.
The same effect occurs in people who want to lower their blood pressure. Other studies published in the journal Clinical Nutrition Research have shown that, in experiments, eating spinach in soup for 7 days can reduce blood pressure and stiffness.
This vegetable can lower blood pressure and help those who want to lose weight
The benefits are just beginning: one of the latest scientific research on the subject published in 2021 shows that spinach brings other heart improvements for lovers of its leaves.
Research published in the European Journal of Epidemiology shows that daily consumption of the plant can reduce the risk of heart disease by 26% and reduce the possibility of heart attack, stroke and heart failure.
From the heart to the eyes, a study published in the journal “Investigative Ophthalmology and Visual Science” confirmed that spinach is much more than the famous carrot.
It provides rich zeaxanthin which is a substance that fights vision degradation.
In addition, a recent study proved that consuming this truly magical food can protect the body from possible colorectal cancer due to the effect of lutein, which is rich in plants.
The carotenoids contained in it have antioxidant effects and are also good for the eyes. As much or more than the famous carrot, spinach brings great benefits to our vision.
Spinach, which is among the winter vegetables, contains many vitamins and minerals that benefit human health. Spinach, which is used in both meals and beverages, has recently been seen in the production of healthy desserts, albeit rarely. Therefore, besides the longevity spinach benefits and side effects, one wonders:
- How it is used;
- What is it good for;
- How to grow spinach;
- Longevity spinach nutrition;
- How cooking spinach affects its nutrients;
- Simple ways to eat more spinach.
Stay with us because, we’re also going to talk about all these in today’s article!
Longevity Spinach Nutrition
Spinach is a popular functional food. Spinach is packed with nutritional properties and contains a large amount of essential nutrients.
It has anti-cancer, antioxidant properties that inhibit the growth of malignant cells. It promotes healthy cell division, thereby improving the healing properties of the body.
Spinach contains A, B, C, E, K, zinc, magnesium and large amounts of iron, which are essential for red blood cells in the body. Spinach is also a boon for hair, skin, nails and eyes.
What Is Longevity Spinach Good For?
What is longevity spinach good for? The question is one of the most researched topics by people who want to eat healthy.
Spinach, which regulates the digestive system and has diuretic properties, is good for many diseases and also helps to lose weight.
Along with its content, it is included in healthy drinks, especially in recent times.
Spinach, which is also low in calories, can also be cooked and consumed as a spinach dish. It has a satiating feature due to its high fiber content.
Lets talk about some of the amazing effects of regular spinach consumption on human health.
Health Benefits of Longevity Spinach
The youngest may not have seen it, but many people still remember Popeye the sailor.
In the cartoon, he ate spinach every time he got weak and had to beat Brutus, who was much bigger. All kidding aside, of all the leafy greens, spinach is one of the most versatile.
It can go in smoothies and chilled salads, steamed or sautéed, added to stir-fries and even baked dishes. It also has many health benefits and you can easily include it in your meals.
Here are six benefits of eating more of this highly protective vegetable and simple ways to incorporate it into meals and snacks.
Rich In Vitamins And Minerals
Three cups of raw spinach provides just 20 calories, no fat, 2 grams of protein, and 3 grams of carbs with 2 grams of fiber (which is 1 gram of net, i.e. digestible, carbs).
Although it has so few calories, spinach is rich in nutrients.
A three-cup serving provides over 300% of your daily bone-supporting vitamin K requirement. Spinach also provides over 160% of your daily goal of vitamin A and around 40% of vitamin C, which support immune function and promote healthy skin.
Spinach also contains 45% of the daily requirement for folate, a B vitamin that helps form red blood cells and DNA, and 15% of the daily target for iron and magnesium, 10% for potassium, and 6% for calcium, along with amounts minors of other B vitamins.
Contains Antioxidants
In addition to its many vitamins and minerals, spinach provides antioxidants linked to anti-inflammatory and disease protection.
This includes kaempferol, a flavonoid that reduces the risk of cancer, as well as slowing its growth and spread.
Another, called quercetin, has been linked to possible protective effects on memory, as well as heart disease and type 2 diabetes.
Functional Food
In a study published in the journal Food & Function, researchers summarize spinach’s protective effects, based on the activity of its phytochemicals and bioactive compounds.
They claim that these spinach-derived substances can reduce oxidative stress, DNA damage, and disease.
They are also able to positively influence the expression of genes involved in metabolism and inflammation. Plus, they trigger the release of satiety hormones, which can make you feel fuller and more satisfied.
For all these reasons, researchers conclude that eating more spinach can help stave off heart disease, cancer, type 2 diabetes, and obesity.
Promotes Brain Health
Spinach’s anti-inflammatory effects make it a key candidate for protecting the brain, especially against the effects of aging. In one study, researchers followed the eating patterns and cognitive abilities of more than 950 older adults for about five years.
They saw a significant decrease in the rate of cognitive decline among those who consumed large amounts of leafy greens.
The data indicated that people who ate one to two servings of this type of vegetable a day had the same cognitive abilities as a person 11 years younger than those who did not consume the food.
Helps Control Blood Pressure
Spinach is known as an effective remedy for high blood pressure or hypertension. It also helps reduce stress and anxiety.
Spinach is a source of natural nitrates, compounds that open blood vessels to improve blood flow and ease the heart’s workload.
In a small study, published in The Journal of Nutrition, 11 men and seven women consumed four different nitrate-rich drinks, including a spinach drink.
The researchers found that blood nitrate levels increased after they drank all four drinks.
Diastolic blood pressure remained lower five hours after drinking the drinks. (Diastolic is the lowest number in the pressure reading, which occurs when the heart relaxes.)
Protect Eye Health
One of the antioxidants in spinach, lutein, has been shown to reduce the risk of age-related macular degeneration (AMD), an eye disease that can impair central vision, which is necessary for activities such as reading and driving.
AMD is the leading cause of vision loss in people aged 50 and over. There is currently no cure or treatment to reverse the condition, so prevention is key.
In a Japanese study, researchers examined the eyes of 11 healthy nonsmokers, who consumed 75 grams of frozen spinach containing 10 mg of lutein daily for two months.
Spinach ingestion increased blood lutein levels and also measures macular pigment optical density (MPOD).
This is important because macular pigment acts like inner sunglasses to protect the eyes, and low or reduced MPOD is a risk factor for AMD. This research indicates that spinach may help reduce the risk of AMD.
Increases Immunity
Spinach is extremely beneficial in strengthening the immune system. High amounts of Vitamin A help prevent infection and inflammation to a large extent.
Strengthens the mucous membranes of the respiratory, urinary and intestinal tracts.
Vitamin A is also the main component of disease-fighting lymphocytes (white blood cells) in the human body.
Anti-inflammatory Properties
Spinach provides relief from various inflammatory diseases such as arthritis, osteoarthritis, asthma and even migraine headaches.
Treats Gastrointestinal Disorders
Spinach contains high amounts of beta-carotene and vitamin C, which maintain gastrointestinal health. It provides protection to colorectal cells from cancerous growths caused by the effects of free radicals. The folate content in spinach prevents DNA damage and unwanted mutations of colon cells.
Muscle Relaxants
Spinach strengthens the muscle tissue and reduces the stress in the muscles. Its magnesium, zinc and other nutrients help to sleep better, which contributes to faster recovery of the body.
Prevents Kidney Diseases
Spinach helps maintain the sodium-potassium balance in the body and lowers excess potassium, which can ultimately lead to severe kidney dysfunction.
Prevents Cancer
Spinach is rich in antioxidants, flavonoids and other nutrients, which promote healthy cell division, inhibit malignant growth and tumors.
Maintains Bone Health
Spinach is useful in protecting and strengthening bones due to its calcium content. It can also be used as an alternative to dairy products in patients with lactose intolerance. It helps prevent the early onset of osteoporosis. It contributes to the construction of muscle tissues and the growth of collagen.
How Cooking Longevity Spinach Affects Its Nutrients
While it’s best to incorporate spinach into both raw and cooked dishes, some research shows that not cooking greens is the best way to preserve their lutein content.
In a Swedish study, spinach was purchased from a supermarket and then cooked using various methods for up to 90 minutes.
The longer the spinach is boiled, the lower the level of lutein remaining. When fried at a high temperature, a large percentage of the lutein was degraded in just two minutes.
Scientists say the best way to consume spinach for maximum lutein intake may be in a smoothie paired with a healthy fat such as avocado or almond butter.
That’s because when spinach is chopped into small pieces, more lutein is released from the leaves and the fat increases the ability to absorb the antioxidant.
Older research has shown that cooking also affects spinach’s folate content; boiling reduced the vitamin B level by almost half. Steaming, however, did not result in significant folate loss, even after four and a half minutes.
A recent study looked at the effect of different cooking methods on the vitamin content of selected vegetables, including spinach.
The researchers found that microwaves resulted in the least loss of vitamin K.
Bleaching significantly reduced the vitamin C content, which was better retained by steaming. Cooking also lowered the vitamin E levels in spinach but increased the vitamin A content.
This occurs when plant walls soften, which helps to release and absorb the nutrient.
Again, for the best results, mix up the way you consume spinach – some leaves raw, some cooked – but try not to leave it on the heat too long.
How To Consume
If spinach, which is the fiber source, is cooked fresh and consumed immediately, it protects the human body from harmful cancer-causing factors due to its green color, but becomes harmful if it is kept waiting.
Heating the spinach meal several times can cause discomfort in the human body such as vomiting, dizziness and diarrhea.
The reason for this is the increase in nitric and nitrate in spinach. Therefore, it is more correct to consume spinach food daily.
Simple Ways To Eat More Spinach
Nutritionists recommend eating a cup of some type of dark leafy green every day.
One tip is to put a handful of spinach on the plate as a “bed” for the rest of the food, so that you get a few spinach leaves with every bite.
Another idea is to include the chopped spinach in a simple vinaigrette, accompanied by extra virgin olive oil, balsamic vinegar, Dijon mustard and Italian dried herb seasoning.
How To Grow Spinach
Spinach is a popular plant to grow in the UK, often producing good yields of tasty nutrient-packed leaves.
It survives well in cold weather, even resistant to temperatures as low as 2C.
Semi-savoy spinach is the most disease-resistant, Flat-leaf spinach grows the fastest, and Savoy spinach tolerates cold weather best. Spinach is generally an annual plant, taking a year to complete its life cycle.
A Plot Choice
Although spinach can tolerate cold weather, it enjoys full sun. Plants should be planted in well-draining soil as they survive well in moist but boggy conditions. The soil should be slightly acidic, preferably pH 6.5-7.0. Loosen the soil to about a foot down before planting the seeds because spinach forms deep roots.
Even if you don’t have room to grow spinach in your garden, this plant can be grown in containers and is a popular choice for balcony gardeners. Although salad pots as shallow as 3½ inches (9 cm) can produce spinach plants, they prefer deeper pots at least 15 inches deep.
Planting Seeds
When planting seeds in the soil, plant six weeks before the last frost. Sow the seeds to a depth of about 8 mm. Plant the seeds fairly heavily and be prepared to thin the plants to 4 to 6 inches (10 to 15 cm) apart after two sets of leaves have formed.
Spread mulch along the rows of spinach plants to suppress weeds. It is possible to start spinach plants as seedlings, but it is easy to damage the roots in the process, so it is easier to start from seed.
If planting in trays, plant seeds 3-4 inches (7-10 cm) apart. If more than one seedling emerges from the same hole, it is best to thin to one seedling or they will compete for space, stunting both growth and productivity.
Growing Your Seeds
Spinach should be well watered, but not too wet. Watering helps cool the soil, which is good for spinach plants. If the temperature rises above 26̊C, cover the soil with shade to cool the plants.
Spinach is generally resistant to pests and diseases. However, slugs and snails can have a hard time resisting leaf spinach and can leave large holes in your leaves. Placing rough surfaces such as sand or crushed bark around your spinach plants can reduce damage to the leaves.
Harvesting Spinach
Spinach is ready to harvest when the leaves are large enough to eat, usually about 3-4in long. This usually happens 6-8 weeks after harvest. You can harvest by removing the whole plant from the ground, which is not difficult because the roots are weak, or by cutting the outer leaves to allow the smaller inner leaves to grow better; which extends the harvest period.
Spinach Side Effects
Is longevity spinach safe to eat? Spinach is one of the healthiest vegetables you can eat, and it’s packed with nutrients and has numerous health benefits. Consumption of spinach by men, women and children is relatively safe.
There are no known side effects or allergic reactions.
Though, too much consumption of this plant can cause it to become unhealthy due to its side effects.
In some cases, spinach can cause severe fluctuations in blood sugar levels in patients with diabetes.
However, in this rare case, any discomfort or reaction should be treated as soon as possible to avoid complications.
Spinach contains high amounts of purines, and when consumed in excess, this food turns into uric acid. Excessive calcium formation in the kidneys is extremely harmful for health.
You may also experience diarrhoea if spinach is too much of a bother to your gastrointestinal tract.
This problem arises especially in excessive consumption of high fiber foods. Therefore, if you consume spinach with other foods rich in fiber, abdominal pain and diarrhea may occur.
Spinach contains plenty of organic compounds called purines, and when this component is digested in large quantities by the body, it is converted into uric acid.
This is not good for kidney health because too much uric acid can cause calcium to be hardened in the kidneys.
As a result, small to medium kidney stones may occur. The oxalic acid component in spinach also interacts with calcium, increasing the likelihood of kidney stones.
As we said, the amount of uric acid in our body increases due to the purine content in spinach. Therefore, if you are prone to diseases such as gout, you should not consume too much spinach or you may experience serious joint pain, inflammation and swelling.
Another side effect of spinach is that it causes anemia. Spinach can sometimes prevent the body from absorbing iron from food, and the iron found in leafy vegetables is not easy for the body to absorb. This can lead to iron deficiency.
Spinach has plenty of fiber. Eating just one bowl of cooked spinach gives you 6 grams of fiber. Although consuming fiber is essential for healthy digestion, it takes time for our bodies to get used to fiber.
For this reason, it may be possible to encounter many stomach problems such as gas accumulation in the abdomen, bloating, cramps and even constipation can be added to this. To avoid this, you should slowly introduce spinach into your diet.
Consuming a lot of spinach can cause stains and discomfort on the teeth because the oxalic acid in its content forms small crystals and they are insoluble in water.
Therefore, after eating spinach, you may have a strange feeling and a small amount of stain on your teeth. However, this situation is temporary and ends with your brushing your teeth.
Although rare, spinach can also cause allergic reactions. This vegetable contains histamine, which can cause allergic symptoms.
It is known that some spinach leaves can cause toxic reactions. In particular, some bacteria passing through organic fertilizers and the pesticides in the irrigation water may have toxic properties on the leaves.
Spinach consumption should not be carried out by those who use anticoagulant drugs such as warfarin. The abundant vitamin K in spinach unfortunately interacts with the drug and reduces its effects.
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In addition, excessive consumption of spinach reduces the mineral absorption capacity of our body.
This herb contains plenty of oxalic acid, which binds to calcium, magnesium, zinc and some other essential minerals.
In this case, there is not much mineral left for the body to absorb. In this case, the normal functions of our system may be disrupted and discomfort due to mineral deficiency may occur.
Reader Questions:
What should I consider before buying spinach?
When purchasing spinach, care should be taken that the leaves are alive, the leaves are not yellow-brown in color, there are no spots-spots and the leaf integrity is intact. It is necessary to wash the leaves one by one in running water while wearing gloves, and to remove the weeds that have been mixed in.
How Should I Wash The Spinach In Order To Get Rid Of The Chemicals On It?
Vegetables can be exposed to pesticides, preservatives, and eggs of soil-dwelling insects during cultivation. In addition, chemicals that come with rain and bacteria in the soil can take place on fresh fruits and vegetables.
While it may be sufficient to thoroughly wash purchased vegetables in running, clean water that is known to be clean, soaking them in vinegar water is a good solution to remove any remaining bacteria from the vegetables.
In addition, it is appropriate to wash vegetables such as spinach, which can be purchased with the root, after separating from the root. Since bacteria can pass from our hands to the vegetables, it is necessary to wash our hands before and after washing the vegetables.
How Long Does It Take To Spoil The Spinach Dish?
Cooked food should be kept outside for a maximum of 2 hours, then stored in the refrigerator. If the weather is very hot, the food should not be kept outside for more than an hour. After cooking, it should be heated at least twice. So spinach can stay in the refrigerator for 2 days.
How To Understand That The Spinach Salad Or Food Is Spoiled?
The presence of a sour or bad odor in the food, the loss of consistency of the water can be considered as signs of deterioration.
How Does Spinach Poison? What Toxic (Poisonous) Substances Occur?
Spinach may cause discomfort in people who are sensitive to the substance called “histamine” in its structure. In addition, symptoms of poisoning may occur with the effect of bacteria, parasites, harmful herbs or chemical substances that may have infected the leaves of spinach during the cultivation, collection, transportation and storage processes.
What Are The Symptoms Of Spinach Poisoning? When To Consult A Doctor?
When people with histamine sensitivity eat spinach, symptoms such as cramp-like pain in the stomach, itching on the skin, runny nose, and nasal congestion may occur.
Nausea, vomiting, fever, diarrhea and general condition disorder may develop in the presence of bacteria, chemicals or harmful herbs contaminating the spinach leaves.
If there are symptoms such as bloody stools, severe vomiting, persistent fever, and changes in consciousness, a doctor should be consulted immediately.
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