“Discover the Health Benefits of Spinach: Rich in Antioxidants and Vitamins for Blood Pressure, Eyes, and Brain”

The price of a bunch (200g) of spinach was 2,380 won, slightly lower than the price of 2,480 won in early April. Spinach is rich in vitamin A, although the iron content was exaggerated 10 times in the cartoon movie ‘Popeye’. Among green vegetables, there are not many vegetables that have as many uses as spinach. It can be enjoyed as a salad or boiled or fried and eaten as a side dish. You can also add it to smoothies or stir-fries. Spinach contains vitamins and antioxidants that prevent various chronic diseases and are helpful for brain, cardiovascular and eye health. The American health media ‘Health’ introduced ‘Six Health Benefits of Spinach’.

1. Full of nutrients

According to USDA data, 3 cups of raw spinach (about 20 calories) contains about 20 calories, 2 grams of protein, 3 grams of carbohydrates, 2 grams of fiber and about 1 gram of fat. It is low in calories and rich in nutrients. One cup of spinach provides more than 100% of the recommended daily intake of vitamin K. In addition, it contains enough vitamin A and vitamin C. According to the US National Library of Medicine (NLM), vitamins K and A strengthen bones, and vitamin C helps heal wounds. Spinach provides folic acid, a B vitamin that helps form red blood cells and DNA, as well as iron, magnesium, potassium, calcium and minerals.

2. Rich in antioxidants

In addition to vitamins and minerals, spinach is rich in antioxidants related to anti-inflammatory and disease protection. Antioxidants contained in spinach include kaempferol, quercetin, myricetin, and flavonoids (isohamnetin). Flavonoids are compounds that protect against cancer, cardiovascular and inflammatory diseases.

3. Protection from various diseases

According to the results of a study published in the international journal ≪Food & Function≫, spinach reduces oxidative stress and has a positive effect on gene expression or ‘turning on’ of specific genes in metabolism and inflammation. It also releases hormones that make you feel full. Eating enough spinach can help keep chronic diseases in check, including heart disease, cancer, type 2 diabetes, and obesity.

4. Brain Health Support

Spinach’s anti-inflammatory properties protect the brain, especially in relation to aging. According to the results of a study published in the international journal ≪Alzheimer’s and Dementia≫, people who enjoy eating green vegetables such as spinach significantly reduce the rate of cognitive function decline. This is the result of tracking the eating habits and cognitive abilities of more than 900 people between the ages of 58 and 98 for about five years. People who ate one to two servings of vegetables a day had the same cognitive abilities as people about 7.5 years younger than their age.

5. Helps manage blood pressure

Spinach is a source of nitrates, a naturally occurring chemical. Nitrates act to open or widen blood vessels. It improves blood flow and relieves heart stress. A study published in the Journal of Nutrition found that people who consumed eggplant in nitrate-rich drinks, such as spinach drinks, experienced a drop in blood pressure. Diastolic blood pressure (the low level of blood pressure) remained low for five hours after drinking the spinach drink.

6. Helps eye health

One of the antioxidants in spinach, lutein, may reduce the risk of age-related macular degeneration. Macular degeneration blurs vision and interferes with reading and driving. It is the leading cause of vision loss in people over the age of 55. Prevention is very important as there is no clear cure yet. According to a study published in ≪Journal of the Japanese Ophthalmological Society≫, people who consumed 75g of frozen spinach containing 10mg of lutein every day for 2 months had a significant improvement in blood lutein levels and macular pigment optical density (MPOD) levels. has risen If you enjoy eating spinach rich in lutein, macular pigment protects your eyes by playing the same role as inner sunglasses. A lower or reduced MPOD increases the risk of macular degeneration. Eating spinach can lower that risk.

◇Spinach, when cooked or cooked, nutrients are reduced

As a result of a study published in the international journal ≪Food Chemistry≫, it was found that cooking spinach reduced the lutein content. When spinach is fried at high temperatures, the percentage of lutein decreases considerably after 2 minutes. For maximum lutein intake, it is best to eat spinach raw. One way is to add spinach to smoothies along with healthy fats like avocado and almond butter. When spinach is chopped, lutein is released from the leaves. Healthy fats increase your ability to absorb antioxidants that fight eye disease.

According to a study published in ≪Food Science and Biotechnology≫, reheating spinach in the microwave is the best way to preserve vitamin K. Blanching vegetables such as spinach in boiling water to remove the skin greatly reduces the vitamin C content. Steaming vegetables preserves vitamin C well. Cooking spinach decreases vitamin E levels while increasing vitamin A levels. It is desirable to eat spinach raw and cooked alternately, and not to overcook spinach.