Green Monster Smoothie

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

CONTAINS CANCERPREVENTING COMPOUNDS

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

IMPROVES AND MAINTAINS EYE AND HEART HEALTH

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 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

BENEFITS COGNITIVE AND MUSCULAR FUNCTIONING

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

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

functioning throughout life.19,20 Folate deficiency can lead to cognitive dysfunction and has been linked to Alzheimer’s disease, depression, and even epilepsy.20

Spinach is also an excellent source of iron. Iron is an essential mineral due to its role in the oxygen delivery process and regulation of many biochemical reactions throughout the body.21 Iron deficiency can lead to anemia, muscular problems, fatigue, high blood pressure, mental disorders, and osteoporosis.21

SPINACH AND WORKOUTS26

Did you know the nitrates in spinach can help increase the effectiveness of your muscles during physical activity? Findings from a study published in Cell Press indicated that participants who were given a small dose of inorganic nitrate (the amount found in a few handfuls of spinach) over the course of three days required less oxygen while working out on an exercise bike. Consuming less oxygen while working out improves overall workout performance, researchers surmised. And, with the assistance of “good” oral bacteria, dietary nitrites create nitric oxide in our bodies, a molecule that opens up blood vessels, which can lower blood pressure, allow more blood to be sent to muscles and tissue, and combat inflammation.27

EASILY PREPARED AND ADAPTABLE

Spinach is commonly purchased fresh (raw) or cooked (e.g., canned, frozen). Typically, fresh spinach is sold loosely or bunched in bags or containers and has a shelf life of approximately eight days. However, purchasing frozen or canned spinach can increase its shelf life and preserve its folate and carotenoid content.22 There are numerous preparation methods for this hearty vegetable, including chopped (raw), steamed, sautéed, or blanched. Spinach can be added to soups, dips, burritos, and pasta dishes, or just function as a side dish. Often, fresh spinach serves as the foundation for a variety of salad and smoothie combinations. Plus, given its mild flavor, spinach effortlessly harmonizes with other reagents.

Editor’s Note: Due to high levels of calcium and oxalates, increased spinach intake could lead to the development of kidney stones, especially in those who are prone to the condition.23,24 The vitamin K1 in spinach might also impede blood-thinning medication.25 Consult with your healthcare provider prior to adding more spinach to your diet.

SOURCES

1. Lewin J. Top 5 health benefits of spinach. Updated 17 FEB 2021. https://www.bbcgoodfood.com/ howto/guide/ingredient-focusspinach. Accessed 4 APR 2021. 2. New World Encyclopedia site. Spinach. https://www. newworldencyclopedia.org/ entry/Spinach. Accessed 4 APR 2021. 3. Encyclopedia Britannica site.

Spinach. Updated 6 NOV 2020. https://www.britannica.com/ plant/spinach.

Accessed 4 APR 2021. 4. Pahwa R, Singh A, Jialal I. Chronic inflammation. In: StatPearls [Internet]. Treasure Island (Florida): StatPearls Publishing; 2020. 5. Mayo Clinic site. Nutrition and healthy eating. https://www. mayoclinic.org/healthy-lifestyle/ nutrition-and-healthy-eating/ in-depth/high-fiber-foods/art20050948.

Accessed 4 APR 2021. 6. Kojima M, Wakai K, Tokudome S, et al. Bowel movement frequency and risk of colorectal cancer in a large cohort study of Japanese men and women. Br J Cancer. 2004;90(7):1397–1401. 7. Harvard Health Publishing site.

Surprising sources of dietary fiber. DEC 2020. https://www. health.harvard.edu/stayinghealthy/surprising-sources-ofdietary-fiber.

Accessed 4 APR 2021. 8. Ocvirk S, Wilson AS, Appolonia