In the late 1930s, the image of Popeye downing cans of spinach was credited with increasing spinach sales by 33 percent in the United States, single-handedly saving the country's spinach industry, according to the 2008 book “101 Foods That Could Save Your Life.” It may come as no surprise to know that spinach is a nutrient-dense food that can make a good addition to your diet.
Nutritional Profile
If you enjoy one cup of fresh, chopped spinach you'll get 75 percent of the daily recommended value of vitamin A and only 40 calories. Spinach is rich in vitamin C and particularly high in vitamin K, with one cup providing 400 percent of the daily value. Spinach is a good source of minerals, including iron, calcium and zinc. In addition, spinach is rich in folate, a B vitamin that plays an important role in red blood cell production.
Eye Protection
Spinach is rich in lutein -- an antioxidant that helps protect your eyes . Your body uses lutein to manufacture zeaxanthin. Lutein and zeaxanthin work together like a pair of internal sunglasses to prevent many age-related eye problems, including macular degeneration, the loss of peripheral vision and cataracts. According to "The Color Code," a 1994 study in "Journal of the American Medical Association" demonstrated that people who consumed a diet rich in carotenoid-containing foods reduced their risk of macular degeneration by 43 percent.
Flavonoids
Spinach is rich in flavonoids, which are a family of beneficial plant compounds known as polyphenols. Diets high in flavonoids are associated with a number of health benefits, including a lower risk for chronic diseases. People who eat flavonoid-rich foods show a decreased risk for heart disease. However, at this time, it is unknown whether flavonoids themselves protect your heart, according to the Linus Pauling Institute. In addition, flavonoids help reduce inflammation and protect your cells.
Additional Benefits
According to Tufts University nutritionist Sarah Booth, as cited in "The Color Code," studies demonstrate that older women who regularly eat vitamin K-rich foods have denser bones and fewer hip fractures. Spinach is also an alkaline-forming food, contributing to a healthy, balanced body pH, according to the 2005 “The Encyclopedia of Healing Foods” and “The pH Balance Diet” by Bharti Vyas, et al. A diet rich in alkaline-forming foods supports normal cell function and may reduce the risk of a number of diseases and conditions, including osteoporosis and chronic fatigue.
References
- “The Encyclopedia of Healing Foods”; Michael Murray, N.D., et al.; 2005
- “101 Foods That Could Save Your Life”; David Grotto, RD, LDN; 2008
- “The Color Code”; James A. Joseph, Ph.D., et al.
- “The pH Balance Diet”; Bharti Vyas, et al.; 2007
- Linus Pauling Institute: Flavonoids
Member Comments