Popeye was right about spinach. As a kid I was glued to the television watching my favorite cartoons. Bugs Bunny and Popeye were #1 and #2 on my list. Bugs Bunny was always eating his carrots and Popeye love his spinach when he faced his adversary Brutus. The message was clear “Eats me Spinach” to gain strength. The popular cartoon had an important message. So what is it about spinach that is so beneficial to our bodies?
Being that I have an autoimmune disease I try and eat as many anti-inflammatory foods possible. When I was diagnosed and found out there was no cure, I started researching what I can do to reduce my symptoms. Our bodies can regenerate themselves. So with the right foods I believe certain issues can be resolved. Research shows my theory to be true. With that said let’s take a look at this super food more closely.
Spinach is an excellent source of many vitamins and minerals, including:
- Vitamin A. Spinach is high in carotenoids, which your body can turn into vitamin A.
- Vitamin C. This vitamin is a powerful antioxidant that promotes skin health and immune function.
- Vitamin K1. This vitamin is essential for blood clotting. Notably, one spinach leaf contains over half of your daily needs.
- Folic acid. Also known as folate or vitamin B9, this compound is vital for pregnant womenand essential for normal cellular function and tissue growth.
- Iron. Spinach is an excellent source of this essential mineral. Iron helps create hemoglobin, which brings oxygen to your body’s tissues.
- Calcium. This mineral is essential for bone health and a crucial signaling molecule for your nervous system, heart, and muscles.
Spinach also contains several other vitamins and minerals, including potassium, magnesium, and vitamins B6, B9, and E.
Spinach contains several important plant compounds, including:
- Lutein. This compound is linked to improved eye health.
- Kaempferol. This antioxidant may decrease your risk of cancer and chronic diseases.
- Nitrates. Spinach contains high amounts of nitrates, which may promote heart health.
- Quercetin. This antioxidant may ward off infection and inflammation. Spinach is one of the richest dietary sources of quercetin.
- Zeaxanthin. Like lutein, zeaxanthin can also improve eye health.
1. It protects the heart and brain
Spinach is high in potassium, which is known to reduce blood pressure by helping our kidneys flush sodium out of our bodies, according to the American Heart Association. High blood pressure, or hypertension, causes heart disease, kidney disease, and stroke. Spinach and other low-sodium leafy greens are an excellent addition to any diet aimed at lowering blood pressure.
It also contains an antioxidant called lutein that’s associated with a lower risk of coronary heart disease. Spinach contains nitrates, which may prevent insulin resistance and relieve inflammation, a primary risk factor for diabetes. Vitamin K, folate, and beta carotene may promote brain health and slow cognitive decline, too, according to the Academy of Nutrition and Dietetics.
2. It reduces the risk of anemia
Spinach is one of the many foods high in iron, which can help to reduce your risk of iron-deficiency anemia.
Iron promotes the transport of oxygen to the body’s tissues. You may develop anemia without enough iron in your diet, which can cause extreme fatigue, heart problems, and cognitive impairments. Combining a food high in iron with a food high in vitamin C, like bell peppers or tomatoes, will help to boost absorption.
3. It may help prevent cancer
Spinach contains beta carotene and vitamin C, both of which act as protectors against developing cancer cells and may help reduce your risk of developing some cancers. As antioxidants, they help your body block carcinogens.
4. It boosts immunity
Packed with vitamins and minerals like vitamin E, vitamin A, vitamin C, zinc, and magnesium, spinach is a one-stop immunity boost that will reinforce your body’s natural defenses against viruses and bacteria.
5. It reduces inflammation
Green leafy vegetables like spinach contain plenty of vitamin E, which can help reduce inflammation in the body. Things like processed foods, stress, lack of adequate sleep, and substance use can cause inflammation. Chronic inflammation is associated with heart disease, diabetes, and even cancer, according to the American Heart Association. Spinach contains a host of anti-inflammatory properties to keep your body healthy.
6. It protects vision
The vitamin A in spinach helps maintainmucus membranes essential for eyesight, and antioxidants like lutein and zeaxanthin help maintain vision, too. Spinach can also stave off cataracts and age-related eye degeneration.
7. It supports weight management
Low in calories and high in fiber, including more non-starchy vegetables like spinach in your diet is the perfect way to maintain a healthy weight. The fiber in spinach can keep you feeling satisfied longer and it can also facilitate proper digestion and help to regulate blood sugar.
8. It’s great for hair, skin, and nails
Spinach contains vitamin A, vitamin E, and iron — which help keep skin, hair, and nails healthy, according to the National Institutes of Health.
Let’s not forget “Olive Oil” who Popeye lived and adore. What a great message this cartoon portrayed. Except for the fighting of course. Health wise I would say it scored an excellent grade. Wishing you health and wellness.
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