Amazing Benefits Of Spinach (+5 Refreshing Recipes)
Spinach had a long way to go before it got into Pop-Eye’s can… It was cultivated as far back as ancient Persia and by the 12th century, mothers all over Europe were telling their children to “eat your spinach”! Spinach is in the goosefoot family, making it a relative of other healthy edibles like beets, chard and quinoa. And it’s not only delicious, it is incredibly good for you. Read on to find out more about the benefits of spinach.
Spinach Treats Anemia
Spinach is an incredibly iron-rich food, one serving clocking in at 21% of the recommended daily allowance. It is actually one of the best plant-based source of this mineral that you can eat. This makes it a great choice for those who suffer from iron-deficiency anemia.
Without enough iron in the body, it is impossible to make enough red blood cells which take oxygen from the lungs to all the cells in the body. People who have this condition can suffer from severe fatigue even when they are getting adequate rest. An diet which includes spinach can help to bring back iron up to healthy levels.
Spinach Makes Your Bones Stronger
Calcium, like iron, is an important mineral. The body needs it to keep bones and teeth healthy and strong. If you are a woman, you have probably been told that eating/drinking a lot of dairy products is important for you so that you get enough calcium to keep your bones from becoming weak and brittle, a condition called osteoporosis.
However, dairy is not the only way to do this! Spinach gives you of 99 mg of calcium in the single serving (which is 10% of the recommended daily allowance), but with less fat and fewer calories than dairy products!
Spinach Has Anti-Cancer Properties
One of the best benefits of spinach is its anti-cancer properties. It is rich in a group of plant compounds called carotenoids which in many studies have found to have a positive effect on cancer cells, even with aggressive forms of prostate cancer. It is also a rich source of chlorophyll, another compound which studies have shown to lower cancer risk.
Spinach Promotes Eye Health, Too
The antioxidants in spinach don’t just help to reduce your chances of getting cancer. They can also help you see better! Spinach contains generous amount of another antioxidant compound called lutein. Lutein has been shown to help promote good vision and to slow or prevent macular degeneration, a serious eye disease that can lead to blindness.
Spinach Helps Stop Bleeding
Vitamin K does many things in the body, but perhaps the most important is that it helps the blood to clot. Since blood clotting is one of the main ways that the body stops itself from bleeding uncontrollably if you get a cut.
However, if you are taking a blood thinner like Coumadin, you should talk to your doctor to find out how much spinach you should be eating: too much can reverse the affects of this medication. A single serving of spinach will give you 483 micrograms of vitamin K — 460% of the recommended daily allowance.
Spinach Helps with Cholesterol and Weight Loss
Spinach is not only rich in vitamins and minerals but is a great source of fiber, too. Fiber is incredibly important for human health and affects many systems. To begin with, clinical studies have found that a diet rich in fiber can help lower cholesterol levels (to reduce the risk of a heart attack).
It has a great effect on the digestive system, too: it is linked with a decreased risk of constipation and is also helpful for those trying to lose weight as it can help to suppress the appetite and reduce hunger pains while dieting. Each serving of spinach will give you 2.2 grams of fiber.
Spinach Helps to Ward off Asthma
Spinach is also incredibly rich in beta-carotene, a powerful antioxidant also found in carrots. Studies have shown that those who have high levels of beta-carotene in their system are least likely to develop asthma, a chronic breathing disorder which can lead to emergency room visits and seriously impact your quality of life. Eat lots of spinach, though, and you will literally breathe easy.
Spinach is an Extremely Versatile Food
Apart from the health benefits listed above, spinach is attractive for another reason: it is very versatile to cook with, as you will see in the five delicious, easy-to-make recipes below:
This is not only a delicious dish with sweet strawberries and crunchy almonds, but the vitamin C in the strawberries makes it easier for your body to absorb the iron in the spinach! It makes a great first course for an elegant meal.
Come in from the cold and warm up with a bowl of this delicious soup, which brings together spinach with a ton of healthy spices like turmeric! You can serve this up with warm bread rolls for dipping!
For brunch, lunch or even a light dinner, this quiche is packed with protein and pairs well with a fresh fruit salad.
Whether it’s a Super Bowl party or just friends over for dinner, this chunky, tangy dip is sure to be a hit. It goes great with crackers or tortilla chips.
This elegant dish takes a bit more time to make, but it is great for a special dinner or for when company is coming over and is great served with garlic bread and a fresh green salad.
Featured photo credit: vkuslandiavia shutterstock.com
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