Spinach (Spinacia oleracea) originates from Central Asia and is a highly nutritious green vegetable that can be enjoyed in various ways. Spinach is rich in vitamins and antioxidants, which can help prevent chronic diseases and support brain, heart, and eye health. Based on information from the American health media Health, let's take a closer look at the nutritional content and health benefits of spinach.

1. Helps with blood pressure management

Spinach is rich in nitrates, which help lower blood pressure. Nitrates dilate blood vessels, facilitating blood flow and reducing the burden on the heart. According to a study, after consuming spinach drinks high in nitrates, blood pressure decreases, and notably, the diastolic blood pressure, the lower number, remains low for five hours.

 

Helps prevent chronic diseases

Various components contained in spinach prevent cell damage through antioxidant action. Oxidative stress occurs when harmful substances called reactive oxygen species damage cells, which can increase the risk of chronic diseases such as cancer, heart disease, and diabetes. Thanks to its antioxidant effects, frequent consumption of spinach can provide protection against these chronic diseases.

It is a source of antioxidants.

Spinach contains a large amount of flavonoid compounds such as campesterol, quercetin, myricetin, and isorhamnetin, which are antioxidants. These compounds help reduce inflammation and prevent cancer, heart disease, and inflammatory conditions.

 

4. Rich in nutrients

Although low in calories, spinach provides a large amount of vitamins and minerals. Three cups of spinach contain over 300% of the daily recommended intake of vitamin K, and also provide more than 160% and 40% of the recommended intake of vitamins A and C, respectively. Vitamin K plays an important role in bone health, vitamin A in cell protection, and vitamin C in wound healing. Additionally, it contains minerals such as folate, iron, magnesium, potassium, and calcium.

 

5. Can help with eye health

Lutein, an antioxidant component found in spinach, is known to reduce the risk of age-related macular degeneration (AMD). AMD blurs vision, which is crucial for daily activities such as reading and driving, and is one of the leading causes of vision loss in adults over 55. The lutein in spinach helps protect the retina of the eye, thereby potentially aiding in the prevention of AMD.

 

There is a possibility of preventing cognitive decline.

The anti-inflammatory effects of spinach may contribute to preventing cognitive decline that can occur with aging. According to research, people who consume green vegetables once or twice daily can maintain cognitive abilities approximately 7.5 years younger than those who do not.

 

Precautions When Consuming Spinach

Eating spinach raw or lightly cooked is advantageous for nutrient preservation. In particular, for lutein, prolonged cooking at high temperatures can reduce its content, so caution is needed. According to research, microwaving spinach best preserves vitamin K, while steaming maximizes the retention of vitamin C.

 

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With spinach harvested from the field over the weekend

I'm planning to make some kimbap, haha.

They looked very tender and delicious.

 

Spinach is full of good benefits.

Take care of yourself often.