Spinach is a familiar green leafy vegetable. Spinach is not the only ingredient that can create many dishes. But it also comes with a variety of nutrients, including fiber, vitamins, minerals and antioxidants. Numerous studies have shown that this leafy green vegetable has all-round health benefits.
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Health benefits of spinach
Spinach is rich in a variety of nutrients. If taken in the right amount consistently, it may have the following health benefits:
- Good for eyes and vision
The eyes are the most important organ that helps in seeing. But with age, the cells within the body Including the cells of the eye will gradually deteriorate naturally. At some point, it can result in changes in vision. In addition, external factors such as sunlight, stress and pollution may accelerate the degeneration of cells in the eye.
spinach contains carotenoid antioxidants (Carotenoids) is quite high. Originally, antioxidant properties were to help inhibit cell degeneration from increasing age and external factors. Carotenoid antioxidants are known to protect against eye damage. Especially the subunits of carotenoids such as lutein and zeaxanthin when exposed to these substances. Eye degeneration and damage may be reduced, thus preserving the functioning of the components within the eye. resulting in clear vision and prolonging the deterioration of the eyes caused by age, which is an inevitable factor
One study looking at the properties of vitamins and antioxidants and their potential to reduce the risk of eye disease among hundreds of people with eye problems found that Consumption of foods high in carotenoid antioxidants Green leafy vegetables, in particular, may reduce the risk of eye diseases that can lead to blindness. These include age-related macular degeneration (AMD) and other macular degeneration. Some reports have also found that carotenoids, which are found in spinach It may also reduce the risk of cataracts.
- Regulate blood pressure and nourish the heart.
Heart disease is a chronic disease that affects everyday life and can lead to serious complications. High blood pressure is one of the causes of heart disease. Spinach is high in nitrates, a plant compound called nitrates. This compound has blood pressure-regulating properties and may help reduce the risk of high blood pressure.
One study looked at the beneficial effects of spinach on heart health in 27 healthy people. They took spinach for 7 days in a row and found that their blood pressure dropped to a reasonable level. But because this research is small and doesn’t take long. It is therefore inconclusive whether the consumption of spinach and nitrates during this period can actually control blood pressure in the long term. Therefore, further studies are required.
In addition, spinach is a vegetable food that is high in fiber. Fiber not only helps in excretion as we know. But fiber may also reduce the risk of heart disease. This is because some scientific evidence suggests that regular intake of the right amount of fiber reduces bad cholesterol in the body.
Because when the bad cholesterol is high, it can result in plaque on the artery wall and result in the narrowing of the arteries. This can lead to other heart health problems. such as high blood pressure ischemic heart disease and cerebrovascular disease due to blockage of blood vessels
- Reduce the risk of cancer
Cancer is a chronic and serious disease that many people fear. Moreover, doctors and scientists do not fully understand this disease. But current scientific evidence suggests that part of the cause is cellular inflammation. When chronic inflammation can trigger cells to mutate into cancer cells. The cause of cell inflammation may be genetics, infection, and oxidative stress.
Oxidative Stress is the body’s natural process of burning energy. This process results in more Free Radicals. When free radicals are high, it can result in cell imbalance and inflammation. If left unattended, they are at risk of genetic mutations. In addition, external factors such as unhealthy diet, smoking and pollution can induce oxidative stress and increase the risk of cell inflammation.
Many scientific studies have found that Regular intake of the right amounts of antioxidants, vitamins, minerals and compounds within spinach and other vegetables may help fight cellular inflammation caused by oxidative stress, balance free radicals. It also slows down the aforementioned process.
Spinach also contains insoluble fiber, or prebiotics, that are essential nutrients for the body’s functioning. Getting this fiber increases the strength and number of beneficial bacteria or probiotics in the gut.
Some studies show that dysbiosis, a bacterial imbalance in the body, may increase the risk of cancer. Therefore, when the number of good bacteria increases, it may help balance the number of bacteria in the body and possibly reduce the risk of some cancers. In addition, prebiotics may help reduce the severity of infectious diseases that cause inflammatory cells. Consequently, consuming spinach with a variety of nutrients may help reduce inflammation, a risk factor for cancer.
However, these properties are only educational information that comes from many sources. Each source has a different study and experimental method. including the sample trial period and many other factors Therefore, the results cannot be clearly concluded. But it can be assumed that this vegetable may be beneficial to overall health in one way or another. But it’s not the main way to treat or prevent disease.
How to consume spinach safely and get the most benefit?
Here are some tips to help you get the most out of this wholesome green leafy vegetable.
– Eating raw, uncooked spinach may help increase lutein intake. Because this substance will be gradually lost when heated.
– Eating spinach along with good fats like avocado And sea fish may help the body absorb more antioxidants and certain vitamins. Because some nutrients are soluble in fat only.
– Eating cooked spinach may increase the amount of vitamin A.
– If eaten cooked It should not be overcooked. because it may lose some nutrients
Spinach is high in calcium, oxalates and other minerals. People at risk of kidney stones should limit their intake of spinach. because it may increase the risk of such diseases
– Spinach is rich in vitamin K1. This vitamin has properties that help in blood clotting. This is beneficial for the body in many ways, but vitamin K1 may affect people who are taking anticoagulants (Blood Thinner) if they are taking this drug. Talk to your doctor about the types and amounts of foods that are safe to eat.
Most people can safely take spinach in moderation. but for good health and complete nutrition Other nutritious foods should be combined with exercise. get enough rest