8 amazing health benefits of spinach and 6 health conditions to avoid them

Spinach: The Superfood That’s So Powerful, It Can Make You See Through Walls

The Popeye myth: The belief that spinach is a superfood that can make you strong is a myth that was popularized by the cartoon character Popeye. In the cartoons, Popeye would eat spinach and instantly become strong enough to lift a battleship. However, in reality, spinach is not that strong. It is a good source of vitamins and minerals, but it is not going to make you superhuman.

Spinach is a leafy green vegetable that is native to Asia. It is a member of the Chenopodiaceae family, which also includes beets, chard, and quinoa. Spinach is a popular ingredient in many dishes, including salads, soups, and stir-fries. It is also a good source of vitamins and minerals, including vitamin A, vitamin C, vitamin K, folate, and iron.

Here are some of the health benefits of spinach:

• Good source of vitamins and minerals: Spinach is a good source of vitamins A, C, and K, as well as folate and iron. These vitamins and minerals are important for a variety of bodily functions, such as vision, immune system function, and blood clotting.
• May help lower blood pressure: Spinach contains compounds that may help lower blood pressure.
• May help improve digestion: Spinach is a good source of fiber, which can help improve digestion.
• May boost the immune system: Spinach is a good source of vitamin C, which is an important nutrient for the immune system.
• May protect against cancer: Spinach contains compounds that may help protect against cancer.
• If you are looking for a healthy and versatile vegetable, spinach is a great option. It is a good source of nutrients and can be enjoyed in a variety of ways.

Here are some tips for cooking spinach:

• Steam or saute spinach: Steaming or sauteing spinach is a good way to preserve its nutrients.
• Add spinach to salads: Spinach can be added to salads for a boost of nutrients.
• Use spinach in soups and stews: Spinach can be added to soups and stews for a healthy and flavorful addition.
• Blend spinach into smoothies: Spinach can be blended into smoothies for a nutrient-rich drink.

Benefits of eating spinach

1. Digestion: 1 cup of spinach contains 20 % of RDA dietary fibers that aid in digestion and preventing constipation. Very less calories and hence good for maintaining low blood sugar and preventing overeating.

2. Preventing Cancer: Rich in flavonoids, a phyto nutrient that can prevent occurrence of cancer.

3. Anti- inflammatory – Rich in Xanthins that regulates inflammation.

4. Anti-oxidant: Rich in nutrients such as vitamin C, vitamin E, manganese, selenium, beta carotene and hence fights against atherosclerosis, blood pressure and osteoporosis. Hence considered heart healthy.

5. Vision: lutein and zeaxanthin in spinach helps fight against cataract and macular degeneration.

6. Skin: Rich in vitamin A. Hence promotes skin health.

7. Bones: Rich source of vitamin K that prevents excess activation of osteoclasts and promotes synthesis of osteocalcin, that maintain strength and bone density.

8. Brain and nervous system: Abundant vitamin K in spinach can promote synthesis of sphingolipids necessary for brain health and formation of myelin sheath of nerves.

Source: http://www.healthdiaries.com/eatthis/11-health-benefits-of-spinach.html

Interactions of eating spinach

1. Spinach is rich in Oxalic acid and vitamin C. Hence if taken with foods rich in calcium such as tofu, the oxalic acid from spinach can deposit more amount calcium, resulting in the formation of calcium stones.

2. Similarly foods rich in iron such as the liver and egg yolk can easily make the vitamin C in spinach lose its nutritional value and the oxalate in spinach can retard the absorption of iron from iron rich foods.

3. Spinach is rich in vitamin K and can retard the action of warfarin.

Source: http://vegihealth.com/side-effects-of-eating-spinach/ http://www.mayoclinic.org/diseases-conditions/thrombophlebitis/expert-answers/warfarin/faq-20058443 http://www.healthline.com/health-slideshow/afib-foods-avoid#7 http://www.researchgate.net/publication/8329201_Pharmacokinetic_herb-drug_interactions_are_preventive_screenings_necessary_and_appropriate/file/72e7e52a890cb8682b.pdf http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3191675/

4. Flavonoids from spinach can interact with cytochrome P450 and may result in carcinogenic development.( not proved)

Source: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2984105/ http://www.researchgate.net/publication/10857078_Interactions_of_herbs_with_cytochrome_P450/file/72e7e528964212a8e0.pdf

5. Chlorpromazine can interact with the calmodulin present in spinach. Source: http://pubs.acs.org/doi/abs/10.1021/bi00322a020 http://www.ncbi.nlm.nih.gov/pmc/articles/PMC348619/

6. Spinach can possibly inhibit CYP1A2 And invitro interactions with heterocyclic amines have been documented Source: http://onlinelibrary.wiley.com/doi/10.1111/j.1750-3841.2011.02155.x/full

7. Interactions with blood thinners, antibiotics, cholesterol medications; Source: http://www.healthcentral.com/PeoplesPharmacy/PP_Guides/PDF/nutrient.pdf

8. Spinach contains xenobiotics that can interact with hepatic or gut-wall drug metabolising enzymes. Source: http://onlinelibrary.wiley.com/doi/10.1111/j.1365-2125.1989.tb03554.x/pdf

9. Phytochemicals in spinach can interact with anti- cancer medications. Source: http://www.hindawi.com/journals/cherp/2012/282570/

Health conditions to avoid spinach

1. Gout can be precipitated in predisposed individuals due to high purine levels in spinach. Source: http://www.drugs.com/npp/spinach.html

2. Spinach is rich in oxalate and some conditions requiring restricted spinach intake are, absorptive hypercalciuria type II, enteric hyperoxaluria, and primary hyperoxaluria.

3. But the relationship between spinach intake and formation of kidney stones ie, calcium oxalate is not yet proved. Source: http://www.whfoods.com/genpage.php?tname=george&dbid=48 http://kidney.niddk.nih.gov/kudiseases/pubs/stonesadults/

4. Spinach is rich in purines that are broken down into uric acid. Hence any health conditions that require avoiding uric acid in diet such as kidney and gall bladder disorders, gout should restrict intake of spinach. Source: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=43

5. Spinach contains high level of thiourea and hence should be avoided by hypothyroid patients. Source: http://www.md-health.com/Foods-To-Be-Avoided-By-Hypothyroid-Patients.html

6. Oxalate can inhibit iron absorption and hence should be used with caution by people with iron deficiency. Source: http://www.irondisorders.org/diet/

Photo by Kaboompics: https://www.pexels.com/photo/spinach-chicken-pomegranate-salad-5938/

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