The power of plant medicine

Nutrients and potent plant compounds in spinach make it one of the healthiest foods on the planet.

Listed below are some of the known health benefits of making spinach a regular part of your diet.

May be anti-cancer - Some epidemiological studies have observed a protective role of spinach consumption when it comes to cancers of the breast, colon, and oesophagus. In a study, with 6,888 cases and 9,428 controls, women ate at least two servings of spinach per week showed 45% lower risk of breast cancer. (Carrots had the same effect.) The anti-cancer effects of spinach may come from its lutein content, a type of carotenoid that provides a yellow pigment to plants. We do know that regular inclusion of spinach in our diet may be cancer-preventive.

May improve metabolic syndromeMetabolic syndrome is a cluster of conditions that raise your risk for chronic diseases like heart disease, cancer, type 2 diabetes. Some of these conditions include high blood pressure and blood lipids, abdominal obesity, and poor blood sugar management. Eating spinach may help prevent some or all of these conditions.

May boost your mood - Some people find that consuming spinach makes them happy. There’s solid scientific evidence that spinach is good for our brains and may actually help boost mood.

In one 2018 study, researchers examined the mental health effects of eating raw versus cooked or canned fruits and vegetables on young adults. They found that eating raw, unprocessed produce predicted significantly better mental health outcomes compared to cooked or canned produce. Spinach was among their top 10 fruits and veggies, which were most strongly related to mental health.

May be good for our brain - Eating spinach and other leafy greens may have other beneficial effects on our brain.

In a study published in the Neurology medical journal, researchers found that green leafy vegetables (including spinach, kale, collards, and lettuce) were positively — and significantly — associated with slower cognitive decline in dementia-free older adults (average age of 81). Even better, these benefits appeared with just one single serving of leafy greens per day. But what’s most impressive? The rate of cognitive decline among those who consumed the most greens, compared to those who consumed the least, was the equivalent of being 11 years younger.

May increase your strength and athletic performance - Spinach contains a phytosteroid called ecdysterone, which may be responsible for some of its strength benefits. Researchers concluded that the performance effects of this naturally occurring steroid hormone were so significant that ecdysterone could warrant an addition to the list of prohibited substances for sports, along with other anabolic agents.

May help support eye health - Spinach contains the antioxidant-rich carotenoids lutein and zeaxanthin. These compounds provide pigment to plants and are also responsible for many of their health benefits, particularly to your eyes. Lutein and zeaxanthin have been extensively studied for their association with a reduced risk of cataracts and agerelated macular degeneration.

If you would like more information about nutrition, please contact me at colette@need4change.com

by Colette Garside