Spinach

Spinach

Spinach (Spinacia oleracea) is a green, leafy vegetable that belongs to the Aramanthaceae family. This veggie is considered as a superfood because it is highly rich in vitamins, minerals, pigments and phytonutrients in a low calorie package. All of these together make spinach beneficial for a wide array of bodily functions and disease prevention. Aside from eating it raw or including it in a number of recipes for soups, stews, and casseroles, you can also get the potential therapeutic benefits of spinach from capsules, snack bars and powder.

Benefits of Spinach

Recent high quality studies continue to underscore the amazing versatility of this superfood. Among its diverse health benefits, the following are worth mentioning:

Prevents Cancer

Results from two high quality studies show that spinach consumption can help prevent cancer.[1-2] According to these studies, healthy male volunteers who consumed a basal diet low in carotenoids enriched with daily portions of spinach (150 g) had reduced levels of markers of DNA and oxidative damage, both of which trigger cancer development.

Improves Cardiovascular Health

A 2012 study published in Free Radical Biology and Medicine suggests that consumption of spinach can improve cardiovascular health in several ways.[3] Researchers found that healthy men who consumed a diet rich in spinach had lower blood pressure, improved heart muscle function, and healthy blood circulation in the heart. All of these mechanisms are known to improve heart health.

Protects Against Diabetes

Studies suggest that spinach contains protective steroids called phytoecdysteroids, which have been shown to stabilize blood sugar levels.[4] This is extremely beneficial for diabetics and those with metabolic syndrome.

Improves Eye Health

Higher spinach intake is associated with a lower risk for age-related eye disorders including macular degeneration, according to a 2016 study.[5] The study involved 11 healthy nonsmokers (21-45 years old) who ingested 75 g of frozen spinach containing 10 mg lutein every day for 2 months. After the study period, researchers observed that the subjects had lower macular pigment optical density (a key risk factor for age-related macular degeneration) and improved visual acuity.

Improves Bone Health

Several studies have shown that spinach consumption can help strengthen bones because it is highly rich in calcium, vitamin D and vitamin K.[6-7] For instance, one study assessing the effects of spinach on bone health of Japanese female college students (aged 20-21) found that the diet was able to improve the bone mass of the subjects.[8] On the other hand, researchers observed that subjects without daily spinach intake had almost 5-fold risk of low bone mass.

Maintains Healthy Skin

Epidemiological studies support a role for diets high in phytonutrients and decreased risk of skin aging.[9-10] According to these studies, spinach consumption can help maintain healthy skin by preventing ultraviolet-induced damage and suppressing skin inflammation.

Improves Cognitive Function

A 2014 study published in the Journal of Food and Function suggests that consumption of nitrate-rich foods such as spinach could potentially improve cognitive function.[11] Researchers in the study observed that healthy men who consumed spinach performed better in a series of tests assessing cognitive function and had improved blood flow in the brain.

Improved Fertility

A 2006 study suggests that high dietary intake of carotenoid, any of a class of mainly yellow, orange, or red fat-soluble plant pigments, is linked to improved sperm motility and semen quality.[12] Spinach has been suggested to be a rich source of carotenoids, therefore, it can be beneficial in male reproductive health.

References:

1. Porrini M, Riso P, Oriani G. Spinach and tomato consumption increases lymphocyte DNA resistance to oxidative stress but this is not related to cell carotenoid concentrations. European journal of nutrition. 2002; 41(3):95-100.
2. Maeda N, Matsubara K, Yoshida H, Mizushina Y. Anti-cancer effect of spinach glycoglycerolipids as angiogenesis inhibitors based on the selective inhibition of DNA polymerase activity. Mini reviews in medicinal chemistry. 2011; 11(1):32-8.
3. Bondonno CP, Yang X, Croft KD. Flavonoid-rich apples and nitrate-rich spinach augment nitric oxide status and improve endothelial function in healthy men and women: a randomized controlled trial. Free radical biology & medicine. 2012; 52(1):95-102.
4. Saraswat M, Muthenna P, Suryanarayana P, Petrash JM, Reddy GB. Dietary sources of aldose reductase inhibitors: prospects for alleviating diabetic complications. Asia Pacific journal of clinical nutrition. 2008; 17(4):558-65.
5. Ozawa Y, Nagai N, Suzuki M. [Effects of Constant Intake of Lutein-rich Spinach on Macular Pigment Optical Density: a Pilot Study]. Nippon Ganka Gakkai zasshi. 2016; 120(1):41-8.
6. Price CT, Langford JR, Liporace FA. Essential Nutrients for Bone Health and a Review of their Availability in the Average North American Diet. The Open Orthopaedics Journal. 2012;6:143-149. doi:10.2174/1874325001206010143.
7. Sunyecz JA. The use of calcium and vitamin D in the management of osteoporosis. Therapeutics and Clinical Risk Management. 2008;4(4):827-836.
8. Fujii H, Noda T, Sairenchi T, Muto T. Daily intake of green and yellow vegetables is effective for maintaining bone mass in young women. The Tohoku journal of experimental medicine. 2009; 218(2):149-54.
9. Evans JA, Johnson EJ. The Role of Phytonutrients in Skin Health. Nutrients. 2010;2(8):903-928. doi:10.3390/nu2080903.
10. Lomnitski L, Bergman M, Nyska A, Ben-Shaul V, Grossman S. Composition, efficacy, and safety of spinach extracts. Nutrition and cancer. 2003; 46(2):222-31.
11. Bondonno CP, Downey LA, Croft KD. The acute effect of flavonoid-rich apples and nitrate-rich spinach on cognitive performance and mood in healthy men and women. Food & function. 2014; 5(5):849-58.
12. Otten J, Pitzi Hellwig J, Meyers L. Carotenoids. In: Otten J, Pitzi Hellwig J, Meyers L, editors. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, D.C: The National Academies Press; 2006. pp. 211–8.