Spinach a popular green, leafy vegetables in the world as it is a rich source of minerals, vitamins, pigments, and phytonutrients. Its leaves are a common edible vegetable consumed either fresh, or after storage using preservation techniques by canning, freezing, or dehydration .
It may be eaten cooked or raw, and the taste differs considerably; the high oxalate content may be reduced by steaming .
1. Regulates Blood Pressure
Spinach contains high amounts of nitrates , which have been shown to help moderate blood pressure levels and decrease your risk of heart disease .
One study in 27 people found that eating spinach effectively lowered blood pressure levels. Several other studies observed similar effects, indicating that spinach boosts heart health
2. Prevents and Fights Cancer
Spinach contains two components, MGDG and SQDG, which may slow down cancer growth.
In one study, these compounds helped slow tumor growth in a person’s cervix. They also decreased the size of the tumor .
Several human studies link spinach consumption to a reduced risk of prostate cancer. Eating this leafy green may also help prevent breast cancer .
Likewise, one animal study notes that spinach might suppress cancer formation.
Additionally, spinach packs high amounts of antioxidants, which may also fight cancer .
3. Fight’s Oxidative Stress
Free radicals are byproducts of metabolism. They can cause oxidative stress, which triggers accelerated aging and increases your risk of cancer and diabetes .
However, spinach contains antioxidants, which fight oxidative stress and help reduce the damage it causes.
One study in eight healthy people found that spinach helped prevent oxidative damage. Although this study was quite small, its findings are backed up by other animal and human research.
4. Important to the Eye
Spinach is rich in zeaxanthin and lutein , which are the carotenoids responsible for color in some vegetables.
Human eyes also contain high quantities of these pigments, which protect your eyes from the damage caused by sunlight .
Additionally, several studies indicate that zeaxanthin and lutein work to prevent macular degeneration and cataracts, which are major causes of blindness.
5. Protects the Skin
There are different phytonutrients and pigments that protect the skin from rays of the sun including ultra Violent rays . These rays can be dangerous to the skin . The phytonutrients in spinach can also repair damaged genes and prevent skin cancer.
6. Reduces Inflammation
Spinach contains several anti – inflammatory compounds. These compounds are classified into the category of flavonoid glucuronides and with these spinach exerts its anti – inflammatory functions throughout the whole body . By this function spinach protects the heart and reduces the inflammation and pain of arthritis, gout and other such diseases.
Adverse Effects Of Spinach In Some Individuals
1. Kidney Stones
Kidney stones are caused by acid and mineral salt buildup. The most common variety is calcium stones, which consist of calcium oxalate.
Spinach is high in both calcium and oxalates , so people who are at a high risk of developing kidney stones should limit their intake .
2. Blood clotting
Spinach is high in vitamin K1 , which serves several functions in your body but is best known for its role in blood clotting so it’s very good for stroke person,
As such, it could interfere with blood-thinning medication. People who are taking blood thinners, such as warfarin, should consult with their healthcare practitioner before eating large amounts of Spinach.