Nutritional Facts and Health
Benefits of Spinach
Benefits of Spinach
NUTRITIONAL VALUE OF SPINACH
Spinach is believed to be of Persian origin and introduced into Europe in
the 15th century. Since the early 19th century, spinach has been a
versatile and commonly used vegetable in the United States. Spinach is
so popular because of its taste, nutritional value and potential health
benefits. It contains low calories, potassium, sodium, protein, iron,
calcium, fibers, vitamins A and C.
POTENTIAL HEALTH BENEFITS OF SPINACH
Spinach leaves, containing several active components, including
flavonoids, exhibit antioxidative, antiproliferative, and antiinflammatory
properties in biological systems. Spinach extracts have been
demonstrated to exert numerous beneficial effects, such as chemo- and
central nervous system protection and anticancer and anti-aging
functions.
Extracts of spinach leaves show high anti-oxidative activities and are
well tolerated in animal studies. No side effects are reported in these
animal studies. [1]
Spinach may have benefits of cutting cancer risks.
Japanese researchers proposed to use spinach extracts as anticancer
agent. They found that spinach contained a large amount of
sulfoquinovosyl diacylglycerol and this compound is a potent inhibitor
for certain human cancer cell proliferations. Of the six subspecies of
spinach (Spinacia oleracea) tested, "Anna" had the largest amount of
sulfoquinovosyl diacylglycerol, strongest inhibitory activity toward DNA
polymerase and greatest effect on human cancer cell proliferation.
Other plants containing this compound include parsley, green onion,
chive, sweet pepper, green tea, carrot and garlic. [2]
Longnecker MP et al from National Institute of Environmental Health
Sciences observed the association between intake of fruits, vegetables
(such as carrots, spinach), vitamin A and lower risk of breast cancer in
some studies. [3]
Spinach may have benefits in neurodegenerative diseases.
Researchers from United States Department of Agriculture reported
six-month-supplementation of spinach (6.4 g/kg DEA) was linked to
significant retardation of age-effects on neurodegenerative diseases in
a study of 344 rats. [4]
Researchers from National Institute on Drug Abuse have shown that
treatment with diets enriched with blueberry, spinach, or spirulina
reduced neurodegenerative changes in aged animals. They further
demonstrated that chronic treatment with blueberry, spinach, or
spirulina reduces ischemia/reperfusion-induced apoptosis and cerebral
infarction in a study of Sprague-Dawley rats. [5]
Researchers from University of South Florida reported 6 weeks of a
spinach-enriched diet ameliorated deficits in cerebellar-dependent
delay classical eyeblink learning and reduced the proinflammatory
cytokines tumor necrosis factor alpha (TNFalpha) and TNFbeta in the
cerebelli of eyeblink-trained animals. Old animals on the
spinach-enriched lab chow diet learned delay eyeblink conditioning
significantly faster than old animals on the regular diet. [6]
Aging is associated with a decline in motor coordination and the ability
to learn new motor learning skills. This loss of function is correlated
with a decline in cerebellar beta-adrenergic receptor function.
Researchers from University of Colorado Health Sciences Center
examined the role of oxidative stress on this system by exposing young
rats to normobaric hyperoxia. This exogenous oxidative insult resulted
in a decline in cerebellar beta-adrenergic receptor function that
resembleed what was observed in normal aged rats. This effect of
hyperoxia was blocked by antioxidants. They also examined the effects
of nutritional supplementation of aged rats with diets high in
antioxidant capacity. They concluded that foods such as blueberries
and spinach can prevent and/or reverse age-related declines in
cerebellar noradrenergic receptor function. [7]
Bickford PC et al, Boston, explained that reactive oxygen species are
involved in the decline in function associated with aging. Spinach diets
or supplements containing antioxidants reverse age-induced declines in
beta-adrenergic receptor function in cerebellar Purkinje neurons;
benefit age-related deficits in motor learning and memory. In addition,
motor learning is important for adaptation to changes in the
environment and is thus critical for rehabilitation following stroke, spinal
cord injury, and the onset of some neurodegenerative diseases. [8]
In sum, increasing dietary intake of fruits and vegetables (such as
spinach) high in antioxidant activity may be an important component of
a healthy living strategy designed to maximize neuronal and cognitive
functioning into old age. [9]
Spinach may have benefits of heart protection.
We know that doxorubicin produces clinically restorative responses in
numerous human cancers, but its cardiotoxicity has limited its
usefulness. Israeli researchers evaluated the prophylactic effect of
spinach natural antioxidant on doxorubicin -induced cardiotoxicity and
oxidative stress in female Balb/c mice. They found that pretreatment
with spinach natural antioxidant before doxorubicin administration
decreased catalase and increased superoxide dismutase activities
compared to the doxorubicin group. [10]
Eating Spinach
Eating and preparing spinach is simple and easy, since it tastes good
raw or cooked. Spinach can be found fresh, frozen, or canned; it can be
easily incorporated into many dishes. Its versatility makes it easy to
serve raw in salads or sandwiches or as a complement to soups, meat,
fish, or other vegetable dishes.
At the supermarket, you can find spinach packaged fresh, canned, or
frozen. Fresh spinach is usually found loose or bagged. For the best
quality, select leaves that are green and crisp, with a nice fresh
fragrance. Avoid leaves that are limp, damaged, or spotted. If you are
in a rush, grab a bag of fresh, pre-washed spinach. The ready-to-eat
packaging makes it easy to be on the go and still stay healthy.
Fresh spinach should be dried and packed loosely in a cellophane or
plastic bag and stored in the refrigerator crisper. If stored properly, it
should last 3 or 4 days.
Spinach grows in sandy soil, so wash it thoroughly to get rid of the
grainy, sandy particles. Make sure to tear off the stem. Separate the
leaves, and place them in a large bowl of water. Gently wash leaves,
and let the sand drift to the bottom of the bowl. Remove leaves from
the water, and repeat the process with fresh water until the leaves are
clean.
If spinach is to be eaten raw, dry it completely by using a salad spinner
or by blotting it with paper towels. Slightly damp spinach can be
steamed or microwaved without adding any additional water.
Blanching Drop leaves into a large pot of boiling water. Once the
leaves slightly wilt, drain and squeeze out excess moisture. This
method is used to quick-cook spinach or to prepare it for sautéing,
braising, or stuffing, and usually takes 2 to 5 minutes.
Microwaving This method can be used instead of blanching. Place
washed, slightly wet spinach in a microwavable dish, loosely cover, and
cook until tender (4 to 7 minutes for ½ pound of spinach).
Sautéing Blanched spinach can be sautéed quickly with a quick
spray of oil. If cooked in a non-stick pan, only a spray is needed for
several cups of chopped spinach. Try adding some garlic for flavor.
Steaming If you plan to steam the spinach, do not dry leaves after
washing. Steamed spinach makes a great side dish and usually takes
only 5 to 10 minutes.
Tips to improve iron and calcium absorption from spinach
Preparation Iron and calcium in plant foods are not highly absorbed by
the body. Spinach contains a chemical called oxalic acid, which binds
with iron and calcium and reduces the absorption of these minerals. To
improve iron absorption, spinach should be eaten with vitamin C-rich
foods such as orange juice, tomatoes, or citrus fruit.
THIS ARTICLE IS FOR YOUR REFERENCE ONLY. YOU SHOULD CONSULT YOUR DOCTOR
FOR ANY QUESTIONS AND BEFORE TAKING STEVIA. ALL RIGHTS RESERVED 2008 ZHION
DO NOT COPY THIS ARTICLE TO OTHER WEBSITE(S) NOR BLOG(S) NOR ANY TYPES OF
PUBLICATIONS
REFERENCE: [1] Lomnitski L, et al, Composition, efficacy, and safety of spinach
Nutr Cancer. 2003;46(2):222-31.extracts. [2] Kuriyama I, et al, Inhibitory effects
of glycolipids fraction from spinach on mammalian DNA polymerase activity and
human cancer cell proliferation. J Nutr Biochem. 2005 Oct;16(10):594-601. [3]
Longnecker MP, et al, Intake of carrots, spinach, and supplements containing
vitamin A in relation to risk of breast cancer. Cancer Epidemiol Biomarkers Prev.
1997 Nov;6(11):887-92. [4] Joseph JA, et al, Long-term dietary strawberry,
spinach, or vitamin E supplementation retards the onset of age-related neuronal
signal-transduction and cognitive behavioral deficits. J Neurosci. 1998 Oct
1;18(19):8047-55. [5] Wang Y, et al, Dietary supplementation with blueberries,
spinach, or spirulina reduces ischemic brain damage. Exp Neurol. 2005
May;193(1):75-84. [6] Cartford MC, et al, Eighteen-month-old Fischer 344 rats
fed a spinach-enriched diet show improved delay classical eyeblink conditioning
and reduced expression of tumor necrosis factor alpha (TNFalpha ) and TNFbeta
in the cerebellum. J Neurosci. 2002 Jul 15;22(14):5813-6. [7] Bickford PC, et al,
Effects of aging on cerebellar noradrenergic function and motor learning:
nutritional interventions. Mech Ageing Dev. 1999 Nov;111(2-3):141-54. [8]
Bickford PC, et al, Antioxidant-rich diets improve cerebellar physiology and motor
learning in aged rats. Brain Res. 2000 Jun 2;866(1-2):211-7. [9] Galli RL, et al,
Fruit polyphenolics and brain aging: nutritional interventions targeting
age-related neuronal and behavioral deficits. Ann N Y Acad Sci. 2002
Apr;959:128-32. [10] Breitbart E, Effects of water-soluble antioxidant from
spinach, NAO, on doxorubicin-induced heart injury. Hum Exp Toxicol. 2001
Jul;20(7):337-45. SOURCE FOR PREPARATIONS AND OTHER SECTIONS: Spinach
A 5 Day Food CDC August 2006.
Spinach is believed to be of Persian origin and introduced into Europe in
the 15th century. Since the early 19th century, spinach has been a
versatile and commonly used vegetable in the United States. Spinach is
so popular because of its taste, nutritional value and potential health
benefits. It contains low calories, potassium, sodium, protein, iron,
calcium, fibers, vitamins A and C.
POTENTIAL HEALTH BENEFITS OF SPINACH
Spinach leaves, containing several active components, including
flavonoids, exhibit antioxidative, antiproliferative, and antiinflammatory
properties in biological systems. Spinach extracts have been
demonstrated to exert numerous beneficial effects, such as chemo- and
central nervous system protection and anticancer and anti-aging
functions.
Extracts of spinach leaves show high anti-oxidative activities and are
well tolerated in animal studies. No side effects are reported in these
animal studies. [1]
Spinach may have benefits of cutting cancer risks.
Japanese researchers proposed to use spinach extracts as anticancer
agent. They found that spinach contained a large amount of
sulfoquinovosyl diacylglycerol and this compound is a potent inhibitor
for certain human cancer cell proliferations. Of the six subspecies of
spinach (Spinacia oleracea) tested, "Anna" had the largest amount of
sulfoquinovosyl diacylglycerol, strongest inhibitory activity toward DNA
polymerase and greatest effect on human cancer cell proliferation.
Other plants containing this compound include parsley, green onion,
chive, sweet pepper, green tea, carrot and garlic. [2]
Longnecker MP et al from National Institute of Environmental Health
Sciences observed the association between intake of fruits, vegetables
(such as carrots, spinach), vitamin A and lower risk of breast cancer in
some studies. [3]
Spinach may have benefits in neurodegenerative diseases.
Researchers from United States Department of Agriculture reported
six-month-supplementation of spinach (6.4 g/kg DEA) was linked to
significant retardation of age-effects on neurodegenerative diseases in
a study of 344 rats. [4]
Researchers from National Institute on Drug Abuse have shown that
treatment with diets enriched with blueberry, spinach, or spirulina
reduced neurodegenerative changes in aged animals. They further
demonstrated that chronic treatment with blueberry, spinach, or
spirulina reduces ischemia/reperfusion-induced apoptosis and cerebral
infarction in a study of Sprague-Dawley rats. [5]
Researchers from University of South Florida reported 6 weeks of a
spinach-enriched diet ameliorated deficits in cerebellar-dependent
delay classical eyeblink learning and reduced the proinflammatory
cytokines tumor necrosis factor alpha (TNFalpha) and TNFbeta in the
cerebelli of eyeblink-trained animals. Old animals on the
spinach-enriched lab chow diet learned delay eyeblink conditioning
significantly faster than old animals on the regular diet. [6]
Aging is associated with a decline in motor coordination and the ability
to learn new motor learning skills. This loss of function is correlated
with a decline in cerebellar beta-adrenergic receptor function.
Researchers from University of Colorado Health Sciences Center
examined the role of oxidative stress on this system by exposing young
rats to normobaric hyperoxia. This exogenous oxidative insult resulted
in a decline in cerebellar beta-adrenergic receptor function that
resembleed what was observed in normal aged rats. This effect of
hyperoxia was blocked by antioxidants. They also examined the effects
of nutritional supplementation of aged rats with diets high in
antioxidant capacity. They concluded that foods such as blueberries
and spinach can prevent and/or reverse age-related declines in
cerebellar noradrenergic receptor function. [7]
Bickford PC et al, Boston, explained that reactive oxygen species are
involved in the decline in function associated with aging. Spinach diets
or supplements containing antioxidants reverse age-induced declines in
beta-adrenergic receptor function in cerebellar Purkinje neurons;
benefit age-related deficits in motor learning and memory. In addition,
motor learning is important for adaptation to changes in the
environment and is thus critical for rehabilitation following stroke, spinal
cord injury, and the onset of some neurodegenerative diseases. [8]
In sum, increasing dietary intake of fruits and vegetables (such as
spinach) high in antioxidant activity may be an important component of
a healthy living strategy designed to maximize neuronal and cognitive
functioning into old age. [9]
Spinach may have benefits of heart protection.
We know that doxorubicin produces clinically restorative responses in
numerous human cancers, but its cardiotoxicity has limited its
usefulness. Israeli researchers evaluated the prophylactic effect of
spinach natural antioxidant on doxorubicin -induced cardiotoxicity and
oxidative stress in female Balb/c mice. They found that pretreatment
with spinach natural antioxidant before doxorubicin administration
decreased catalase and increased superoxide dismutase activities
compared to the doxorubicin group. [10]
Eating Spinach
Eating and preparing spinach is simple and easy, since it tastes good
raw or cooked. Spinach can be found fresh, frozen, or canned; it can be
easily incorporated into many dishes. Its versatility makes it easy to
serve raw in salads or sandwiches or as a complement to soups, meat,
fish, or other vegetable dishes.
At the supermarket, you can find spinach packaged fresh, canned, or
frozen. Fresh spinach is usually found loose or bagged. For the best
quality, select leaves that are green and crisp, with a nice fresh
fragrance. Avoid leaves that are limp, damaged, or spotted. If you are
in a rush, grab a bag of fresh, pre-washed spinach. The ready-to-eat
packaging makes it easy to be on the go and still stay healthy.
Fresh spinach should be dried and packed loosely in a cellophane or
plastic bag and stored in the refrigerator crisper. If stored properly, it
should last 3 or 4 days.
Spinach grows in sandy soil, so wash it thoroughly to get rid of the
grainy, sandy particles. Make sure to tear off the stem. Separate the
leaves, and place them in a large bowl of water. Gently wash leaves,
and let the sand drift to the bottom of the bowl. Remove leaves from
the water, and repeat the process with fresh water until the leaves are
clean.
If spinach is to be eaten raw, dry it completely by using a salad spinner
or by blotting it with paper towels. Slightly damp spinach can be
steamed or microwaved without adding any additional water.
Blanching Drop leaves into a large pot of boiling water. Once the
leaves slightly wilt, drain and squeeze out excess moisture. This
method is used to quick-cook spinach or to prepare it for sautéing,
braising, or stuffing, and usually takes 2 to 5 minutes.
Microwaving This method can be used instead of blanching. Place
washed, slightly wet spinach in a microwavable dish, loosely cover, and
cook until tender (4 to 7 minutes for ½ pound of spinach).
Sautéing Blanched spinach can be sautéed quickly with a quick
spray of oil. If cooked in a non-stick pan, only a spray is needed for
several cups of chopped spinach. Try adding some garlic for flavor.
Steaming If you plan to steam the spinach, do not dry leaves after
washing. Steamed spinach makes a great side dish and usually takes
only 5 to 10 minutes.
Tips to improve iron and calcium absorption from spinach
Preparation Iron and calcium in plant foods are not highly absorbed by
the body. Spinach contains a chemical called oxalic acid, which binds
with iron and calcium and reduces the absorption of these minerals. To
improve iron absorption, spinach should be eaten with vitamin C-rich
foods such as orange juice, tomatoes, or citrus fruit.
THIS ARTICLE IS FOR YOUR REFERENCE ONLY. YOU SHOULD CONSULT YOUR DOCTOR
FOR ANY QUESTIONS AND BEFORE TAKING STEVIA. ALL RIGHTS RESERVED 2008 ZHION
DO NOT COPY THIS ARTICLE TO OTHER WEBSITE(S) NOR BLOG(S) NOR ANY TYPES OF
PUBLICATIONS
REFERENCE: [1] Lomnitski L, et al, Composition, efficacy, and safety of spinach
Nutr Cancer. 2003;46(2):222-31.extracts. [2] Kuriyama I, et al, Inhibitory effects
of glycolipids fraction from spinach on mammalian DNA polymerase activity and
human cancer cell proliferation. J Nutr Biochem. 2005 Oct;16(10):594-601. [3]
Longnecker MP, et al, Intake of carrots, spinach, and supplements containing
vitamin A in relation to risk of breast cancer. Cancer Epidemiol Biomarkers Prev.
1997 Nov;6(11):887-92. [4] Joseph JA, et al, Long-term dietary strawberry,
spinach, or vitamin E supplementation retards the onset of age-related neuronal
signal-transduction and cognitive behavioral deficits. J Neurosci. 1998 Oct
1;18(19):8047-55. [5] Wang Y, et al, Dietary supplementation with blueberries,
spinach, or spirulina reduces ischemic brain damage. Exp Neurol. 2005
May;193(1):75-84. [6] Cartford MC, et al, Eighteen-month-old Fischer 344 rats
fed a spinach-enriched diet show improved delay classical eyeblink conditioning
and reduced expression of tumor necrosis factor alpha (TNFalpha ) and TNFbeta
in the cerebellum. J Neurosci. 2002 Jul 15;22(14):5813-6. [7] Bickford PC, et al,
Effects of aging on cerebellar noradrenergic function and motor learning:
nutritional interventions. Mech Ageing Dev. 1999 Nov;111(2-3):141-54. [8]
Bickford PC, et al, Antioxidant-rich diets improve cerebellar physiology and motor
learning in aged rats. Brain Res. 2000 Jun 2;866(1-2):211-7. [9] Galli RL, et al,
Fruit polyphenolics and brain aging: nutritional interventions targeting
age-related neuronal and behavioral deficits. Ann N Y Acad Sci. 2002
Apr;959:128-32. [10] Breitbart E, Effects of water-soluble antioxidant from
spinach, NAO, on doxorubicin-induced heart injury. Hum Exp Toxicol. 2001
Jul;20(7):337-45. SOURCE FOR PREPARATIONS AND OTHER SECTIONS: Spinach
A 5 Day Food CDC August 2006.
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