Spinach is considered superfood due to high levels of vitamins, minerals and antioxidants. However, excessive use of spinach can also have side effects. What happens to the body if you eat spinach every day?
Spinach and health benefits
Increases the amount of iron:
Iron deficiency is quite a common condition. If you constantly feel low energy levels, this may cause iron deficiency.
One cup of cooked spinach contains more than a third of your daily iron demand. The recommended daily iron rate for adults is 18 mg.
Due to high iron levels, spinach promotes the production of hemoglobin, a protein that helps to carry oxygen in the blood.
Iron can be difficult to absorb in spinach, so consuming it with high vitamin C products such as strawberries, sweet peppers and oranges can better absorb it.
Reduces the risk of cancer:
Diets rich in fruits and vegetables, including spinach, can help reduce the risk of certain types of cancer. In particular, high levels of folic acid in spinach can help reduce the risk of colon cancer.
Can lower blood pressure:
Nutritionist Van Na Chun said nitrates are compounds that often have a bad reputation due to their connection with dried meat.
However, it is important to note that these compounds can also be found in natural products such as leafy vegetables and root vegetables that provide some health benefits.
Spinach naturally contains a lot of nitrates, so they maintain heart health and lower blood pressure. Nitrates from spinach are converted into nitrogen oxide, which acts as a blood vessel expanding substance that improves blood circulation in the arteries.
Maintains eye health:
Spinach contains more vitamin A than carrots, they are also rich in antioxidants, vitamins E and C.
Spinach is rich in antioxidants such as lutein and zeaxanthin, which can improve eye health and reduce the risk of age -related macular degeneration.
Studies have shown that these two antioxidants can play some role in reducing the risk of cataract. In addition, lutein can help protect the retina from the oxidative stress caused by diabetes.
Improves digestion:
Eating more spinach can reduce constipation and maintain the gastrointestinal process. Spinach is a good source of fiber and water – two nutrients that support normal digestion.
There are more than 4 g of fiber in one cup of cooked spinach.
Strengthens bones:
Spinach is a great source of vitamin K that helps maintain bone mineralization. They also contain many oxalates that connect with calcium.
Spinach and who can enjoy them
Certain compounds and nutrients in spinach can interact with medicines or supplements and cause side effects in some people.
- Calcium uptake:
- If you are taking calcium supplements, it is better to avoid eating spinach at the same time. Oxalates in spinach connect with calcium, making it harder for the body to absorb the mineral.
- Renocation of kidney stones:
- If you are prone to the formation of kidney stones, you should also limit the use of spinach. When the oxalates connect to calcium, they form calcium oxalate crystals, which increases the risk of kidney stones in some people.
5 ways to enjoy spinach
For a mild taste and gentle texture, you can eat greens or cooked spinach. In addition, they are very versatile, so you can easily include them in a variety of cheese and sweet dishes.
- Put them in soups:
- Placing spinach into soups and stews is a quick and easy way to add more vegetables in your diet. Because large spinach leaves are easily heated, it is a great way to increase the nutrients of the dish.
- Put in cocktails:
- Cocktails are a great place to include spinach because the taste is unobtrusive and they easily add extra vitamins and minerals.
- Salad:
- Leafy is a great way to season any salad with more nutrients and a brighter color.
- Because spinach is more saturated than many salads, they are less likely to develop or absorb moisture if they are mixed with other food cooking ingredients.
Additional facts:
- Spinach is rich in vitamins A, C, K, as well as acid, iron, magnesium and other beneficial substances.
- Regular use of spinach can improve cardiovascular condition, reduce cancer risk and maintain eye health.
- People with kidney disease should be restricted to spinach use.
- Spinach can be eaten both raw and cooked.
IMPORTANT:
- You should consult your doctor before making any nutritional changes, especially if you have chronic diseases.
Photos associative © canva
Source: https://www.bc.ua/
