Spinach is an excellent source of vitamin K, vitamin A, manganese, folate, magnesium, iron, copper, vitamin B2, vitamin B6, vitamin E, calcium, potassium, and vitamin C. It is a very good source of dietary fiber, phosphorus, vitamin B1, zinc, protein, and choline. Among the World's Healthiest vegetables, spinach comes out at the top of our ranking list for nutrient richness. Rich in vitamins and minerals, it is also concentrated in health-promoting phytonutrients such as carotenoids (beta-carotene, lutein, and zeaxanthin) and flavonoids to provide you with powerful antioxidant protection. We recommend boiling for just 1 minute to minimize loss of nutrients and flavor. History Spinach is thought to have originated in ancient …show more content…
Today, the United States and the Netherlands are among the largest commercial producers of spinach. Benefits The nutritional value of spinach indicates it to be a very nutrient-dense food. It is low in calories yet very high in vitamins and minerals. One of the benefits of spinach is that this green is readily available, nearly all over the world. Even though, with its abundant nutrient profile, it sounds like an amazing super food, it’s still easy to find in the market or easy to grow. In addition, it’s affordable. Spinach is loaded with flavonoids which act as antioxidants, protecting the body from free radicals. Researchers have discovered at least 13 different flavonoid compounds that act as anti-cancer substances. The various nutrients offer much in the way of disease protection. This is a versatile food. It can be eaten raw in a salad (and is much more nutritious than iceberg lettuce) or a spinach smoothie. Or it can be cooked (lightly, please) and eaten as a dish on its own or added to soups and other dishes. If boiling, use the least amount of water possible for the shortest …show more content…
Some conditions such as arthritis, migraine headaches and asthma, may be helped because of the anti-inflammatory properties of some of the nutrients found in spinach. Another of the health benefits of spinach is that this is a heart-healthy food. It’s an outstanding source of vitamins C and A which are antioxidants that help reduce free radical amounts in the body. The antioxidants work to keep cholesterol from oxidizing. In addition, folate is good for a healthy cardiovascular system, as well as magnesium, a mineral that helps to lower high blood pressure. Dark leafy greens like spinach are important for skin and hair, bone health, and provide protein, iron, vitamins and minerals. Diabetes management: spinach contains an antioxidant known as alpha-lipoic acid, which has been shown to lower glucose levels, increase insulin sensitivity and prevent oxidative stress-induced changes in patients with diabetes. Studies on alpha-lipoic acid have also shown decreases in peripheral neuropathy and/or autonomic neuropathy in
It not only tastes better, but are closer to a maximum of nutrition than store-bought produce (Source D)
A few nutrients that I can add to my diet are: potassium, vitamin D, Dietary Fiber, and calcium. I can gain potassium by eating bananas. Potassium helps with heart function, as well as smooth and skeletal muscle contractions. By in taking lima beans, peas, or broccoli I will be able to make sure that my body receives dietary fiber. Fiber helps with
The problem is that these individuals may suffer from anemia due to a lack of iron in the body. However, with education on the importance iron, women and men can seek out some non meat based sources of iron one of them being spinach. This provides them with the iron that they lose from their bodies just to keep them healthy (Benefits of being a vegetarian, 2010). At the same time, being vegetarian is important in maintaining the level of healthy blood; this can be done by consuming more Calcium. Calcium is also another nutrient that is necessary for to the body in terms of growth. Calcium is obtained from vegetarian diets through foods such as leafy green vegetables, seeds, and nuts. Eating a vegetarian diet also results in a balanced body pH for the functioning of the body tissues, giving people more reasons for consuming a vegetarian based diet (Writers,
Three to five daily servings of vegetables and two to four servings of fruits are necessary to supply vitamins, particularly A and C. Recommended fruits include citrus (oranges, grapefruits) as well as apples, bananas, guavas, mangos and dried fruit. Vegetables may be dark green -- such as broccoli, spinach or kale -- or a variety of others including carrots, cabbage, ...
* Aloe vera plant juice is also helpful for respiratory disorders. Aloe vera can Those who get frequently attacked by cold, flues, bronchitis, herpes, stuffy noses, and other respiratory disorders, this is a good news for them.
Fruits and vegetables are a major part of this diet. They contain essential micronutrients (vitamins & minerals), such as vitamin A, vitamin C and folate, and are important for maintaining good health. They also carry fiber, an insoluble substance that keeps the digestive system healthy and adds bulk to food so that it can be pushed along the gut. Fiber prevents constipation and controls blood
Even though this is the case however, eggplant is rich in some minerals and antioxidants (Scalzo et al., 2010), hepato-protective (Akanitapicha et al., 2010), carcinoma, anti-microbial, anti-LDL, anti-viral and cardio-protective properties (Das, et al., 2011) which is compensation for its lack of significant amounts of protein, vitamin A and E (USDA, 2011). Specifically they are rich in flavonoids and phenolic acid (Rotino et al.
Cat’s whiskers (Cleome gynandra L.), is a traditional vegetable consumed in quite a number of countries in Africa that include Kenya, Tanzania, Zambia and Zimbabwe. Surveys indicated that its production and utilization are on an increase due to its multiple underexploited benefits in terms of nutritional value (Brown et al., 2005). Chweya (1995) reported that this traditional vegetable is rich in minerals, vitamins, amino acids, magnesium, iron and nicotinic acid (Table 2.1). Muthoni et al. (2009), support that African leafy vegetables can provide more vitamins and proteins than pale-green leafed and conventionally consumed exotic vegetables such as cabbage. Additionally, cat’s whiskers has high protein amounts and more amino acids than groundnut (Chivinge, 1983).
This guide to 11 health benefits of carrots shows why many people call the vegetable a superfood.
The Italian cuisine has some foods that are very common in Italian food. Some of these foods are olive oil,tomatoes,garlic,seafood,whole grains,beans,dark leafy greens,nuts,and red wine. Olive oil is high in monounsaturated fat,reduces the amounts of LDL cholesterol in you and enlarges the amount of good HDL cholesterol. Tomatoes contain a large quantity of vitamin C and Lycopene,which protects the heart and may also prevent certain types of cancer. Garlic has antibiotic and antifungal properties and was reffered to as magical by the ancient Romans. It also prevents blood clotting and lowers some cancer risks. Seafood is also great for health. Lean seafood contains a large supply of protein,niacin,and selenium. Whole wheat grains keep all their fiber, magnesium, vitamin E and other antioxidant phytochemicals,in comparison to refined grains that do not keep them. Beans are a very good source of high-quality protein along with folate, calcium, iron and zinc. They are also high in fiber,phytates and phytosterols. Dark leafy greens are a great source of vitamins A, C and K and helpful antioxidants. Nuts are packed with monounsaturated fat and are a good source of protein, fiber, vitamin E, folate, calcium and magnesium. Red wine can increase good cholesterol and help you digest your food and absorb the nutrients.
It can be easily propagated through its seeds or stem cuttings that can be directly planted into the soil. It is a popular leafy and stew vegetable a good substitute for spinach in steam or broth cuisine preparation. It has been used by local folks to be a good source of alternative medicine.
"Keeping The Vitamins / Nutrients In Cooked Veggies." / Nutrition / Vitamins and Minerals. N.p., n.d. Web. 04 Mar. 2014.
Some of these additives do not add any nutritional value to the food and may even be harmful to your health. More nutritional factors to consider are the variety of the fruits and vegetables in our diet. Nutritional data shows that dark green vegetables (romaine lettuce, kale, broccoli, etc.), and orange vegetables (carrots, sweet potatoes, pumpkin and summer squash) provides more nutritional value than some of the less colorful vegetables. Here are even more nutrition facts. Some foods contribute to burning fat. Green tea contributes to fat burning by increasing the body's metabolism and increasing energy level. Foods high in protein are more difficult to digest so they require more calories in the digestive process. Good nutrition practices may not be sufficient for some people they may require unique supplements such as CoEnzimeQ10 or
Turnip is richer in vitamin A and this helps to maintain healthy lungs by protecting the lungs against inflammation and vitamin A deficiency.