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Remember Popeye the sailor man? He was definitely on to something when he gets stronger every time he ate a spinach. Spinach is a super food loaded with tons of nutrients in a low-calorie package.
Dark leafy greens like spinach are important for skin and hair, bone health, and provide protein, iron, vitamins, and minerals.
These are the 7 possible health benefits of spinach:
Diabetes management: spinach contains an antioxidant known as alpha-lipoic acid, which has been shown to lower glucose levels, increase insulin sensitivity and prevent oxidative stress-induced changes in patients with diabetes. Studies on alpha-lipoic acid have also shown decreases in peripheral neuropathy and/or autonomic neuropathy in diabetics.
Of note, most studies have used intravenous alpha-lipoic acid and it is unsure whether oral supplementation would elicit the same benefits.
Asthma prevention: The risks of developing asthma are lower in people who consume a high amount of certain nutrients. One of these nutrients is beta-carotene, of which spinach is an excellent source.
Lowering blood pressure: because of its high potassium content, spinach is recommended to those with high blood pressure to negate the effects of sodium in the body. A low potassium intake may be just as big of a risk factor in developing high blood pressure as a high sodium intake.
Other high potassium foods include potatoes, tomatoes, lima beans, and oranges.
Bone health: Low intakes of vitamin K have been associated with a higher risk for bone fracture. Adequate vitamin K consumption is important for good health, as it acts as a modifier of bone matrix proteins, improves calcium absorption and may reduce urinary excretion of calcium.
Promotes regularity: Spinach is high in fiber and water content, both of which help to prevent constipation and promote a healthy digestive tract.
Cancer prevention: Spinach and other green vegetables contain chlorophyll which has shown to be effective at blocking the carcinogenic effects of heterocyclic amines which are generated when grilling foods at a high temperature.
Healthy skin and hair: Spinach is high in vitamin A, which is necessary for sebum production to keep hair moisturized. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair. Spinach and other leafy greens high in vitamin C are imperative for the building and maintenance of collagen, which provides structure to skin and hair.
Iron-deficiency is a common cause of hair loss, which can be prevented by an adequate intake of iron-rich foods, like spinach.
Green pumpkin pie smoothie recipe:
Ingredients:
1/3 cup pumpkin1/2 frozen banana1/3 cup frozen mango chunks1/2 cup spinach1 cup unsweetened almond milk1/2 teaspoon cinnamon1/2 teaspoon nutmeg2 teaspoons natural maple syrup4 ice cubes
Precautions associated with consuming spinach
If you are taking blood-thinners such as Coumadin (warfarin) it is important that you do not suddenly begin to eat more or fewer foods containing vitamin K, which plays a large role in blood clotting.
Consuming too much potassium can be harmful to those whose kidneys are not fully functional. If your kidneys are unable to remove excess potassium from the blood, it could be fatal.
Reminder:
The information included in this article is for educational purposes only and not intended/implied to be a substitute for professional medical advice, nor for medical diagnosis or treatment.
The reader assumes full responsibility for how he/she chooses to use this information. Any liability or obligation for loss or damage whatsoever arising is hereby disclaimed.
It is best to consult your local expert for advice.
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SOURCE: MEDICALNEWSTODAY
