in spinach can counteract the effects of oxidative stress.12 Vitamin C also plays a significant role in optimizing tissue and cell construction and iron absorption, destroying harmful pathogens, and boosting overall immune health.12
The monogalactosyl diacylglycerol and sulfoquinovosyl diacylglycerol components found in spinach can prevent cancer/ tumor growth or slow its progression, according to data from clinical trials.13,14 Researchers have identified a positive association between increased spinach intake and reduced occurrence of prostate and breast cancers.13,14
can boost their functions, including protection from sun damage and prevention of macular degeneration and cataracts.16,17 Moreover, higher intakes of spinach have even been reported to reverse pre-existing sun damage.15 Making a habit of integrating spinach into your meals can enhance overall heart health.3 Spinach is a good source of nitrates, which moderate blood pressure and can decrease heart disease risk.1–4 Spinach is also a good source of calcium, which influences the muscle walls of the heart (vascular contraction and vasodilation).18 Calcium is also responsible for the transmission of nerves, cellular signaling, and hormone secretion.18
IMPROVES AND MAINTAINS
BENEFITS COGNITIVE AND
EYE AND HEART HEALTH
MUSCULAR FUNCTIONING
The plant pigments lutein and zeaxanthin, which provide many vegetables with their red, orange, or yellow color, have been linked to better eye health.15 Leafy green vegetables, such as spinach, are good sources of these pigments. These pigments are already located in human eyes, and consuming more spinach
Spinach contains Vitamin K1 and folate, which are important nutrients for brain health. Vitamin K1 ensures the brain has enough calcium, exhibits anti-inflammatory effects, and improves cognitive performance. Folate is vital for fetal brain development and continues to play an important role in cognitive
CONTAINS CANCERPREVENTING COMPOUNDS
Green Monster Smoothie Don’t be scared of the Green Monster! The mild, sweet taste of the banana cancels out the taste of the spinach. This creamy, delicious smoothie is cholesterol free, low in calories and fat, and is loaded with protein, fiber, vitamin A, vitamin C, potassium, iron, and folate. See? Not scary at all! PREP TIME: 10 minutes; SERVES: 1 INGREDIENTS
• 1 cup of unsweetened almond milk • 2 larges handfuls of spinach • 1 tbsp of flax seeds, ground • 3 ice cubes • 1 banana, chopped TIP: Use frozen bananas for a smoother, creamier consistency. DIRECTIONS
1. Toss everything into a blender or food processor. 2.Blend until desired consistency. 3.Enjoy! NUTRITION INFORMATION Serving: 1; Calories: 136; Protein: 6g; Carbohydrates: 23g; Fiber: 5g; Fat: 1.4g; Potassium: 400mg; Vitamin A: 9150IU; Vitamin C: 155.6mg; Calcium: 30mg; Iron: 2.8mg; Folate: 58 micrograms NHR
Nutrition Health Review • March–April 2021 • Volume 133 15
