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Spinach
Spinach benefits
Spinach content of nutrients
- A rich source of vitamins: 3 cups of fresh spinach provides approximately 340% of the body's needs of vitamin K, which is involved in the process of blood clotting, and reduces the risk of heavy bleeding after a wound, and it should be noted that the lack of vitamin K intake is associated with an increased risk of infection With bone fractures, it is recommended to get enough of it to maintain health, as it affects as a modifier of bone tissue proteins, improves calcium absorption in the body, in addition to its role in the possibility of reducing the amount of calcium excreted outside the body through urine.
- Spinach is rich in carotenoids that are converted inside the body to vitamin A , in addition to vitamin C, which is a powerful antioxidant that promotes skin health and immune system functions, and folate, or vitamin B9, which is important for pregnant women, and necessary for the safety of cell functions And tissue growth.
- Rich source of minerals: Of which we mention the following:
- Iron; As iron deficiency in the diet can affect the body's ability to use energy, it should be noted that plant sources of iron should be consumed .
- Spinach with foods rich in vitamin C, found in citrus fruits, to enhance iron absorption. Calcium; One cup of spinach contains 250 milligrams of calcium , but it should be noted that calcium from plant sources is less easy to absorb compared to that found in dairy products.
- This is because spinach contains a high amount of oxalate, which binds to calcium and makes it more difficult to absorb.
- magnesium; As it is essential for energy metabolism, chemical and biological reactions in the body, in addition to regulating heart rhythm, blood pressure, maintaining healthy nerve and muscle functions, and the immune system. Potassium; As it may help reduce the effect of sodium in the body, and therefore those suffering from high blood pressure are advised to eat spinach as it is rich in its content of this nutrient, and it should be noted that the reduced intake of potassium sources and increased sources of sodium can raise the risk of developing high blood pressure.
- Rich source of fiber: Spinach is rich in insoluble fiber, which may enhance the health of the body in various ways. As they increase the volume of body waste when they pass through the digestive system, which may help reduce the risk of constipation .
- A rich source of beneficial nutritional compounds: We mention the following:
- Lutein and Zeaxanthin ; It is one of the compounds associated with promoting eye health.
- Cambferol ; It is an antioxidant that may reduce the risk of chronic disease.
- Nitrates; Spinach contains high amounts of this compound which can promote heart health.
- Quercetin ; Spinach is one of the richest food sources with this compound, which is an antioxidant that can reduce the risk of infections and infections.
Spinach benefits according to the degree of effectiveness
The following points explain some of the potential and unproven benefits of spinach that need more studies to prove its effectiveness:
- Reducing stress and fatigue.
- Improve disease recovery.
- Alleviate stomach and intestinal problems.
- Promote growth in children.
Scientific studies on the benefits of spinach
- An observational, observational study published in the European Journal of Nutrition in 2011 indicated that eating spinach in moderation reduces the risk of oxidative damage to DNA, or DNA, in humans; That is, it helps reduce the risk of harmful oxidation processes in the body.
- A study published in the journal Free Radical Biology and Medicine in 2012 indicated that eating spinach rich in nitrates contributes to increasing nitric oxide , improving endothelial functions, and lowering blood pressure , which may contribute to maintaining cardiovascular health.
- A study published in the journal Bioactive Foods in Promoting Health in 2010 indicated that spinach contains many nutrients necessary to improve and regulate and maintain the functions of body tissues, in addition to antioxidant compounds.
- Such as: polyphenols and carotenoids that are beneficial for the health of the body, as they contain the compounds of Sulfoquinovosyl diacylglycerol and Monogalactosyl diacylglycerol.
- It has been shown that the ethanol extract contributes to inhibiting the growth of cancer cells in humans.
Spinach damage
The degree of safety of spinach
Precautions for using spinach
- Allergy sufferers: Those who suffer from allergies to some types of molds , and tree milk or what is known as latex may suffer from allergic reactions to spinach.
- Diabetics: spinach can reduce blood sugar levels , which may cause a significant decrease in blood sugar when taken with diabetes medications, and therefore blood sugar levels must be monitored constantly in the event that large amounts of spinach are consumed with these drugs, and consult a doctor as the possibility of a change Their dosages.
- Kidney patients: Spinach can cause the formation of solid crystals that do not dissolve in the kidneys, which may worsen kidney disease .
- Those undergoing surgeries: Spinach can reduce blood sugar levels, which may interfere with the process of controlling blood sugar levels during and after surgery, and therefore it must be stopped in large quantities at least two weeks before the surgery.
Drug interactions with spinach
- Diabetes medications: As we mentioned earlier, spinach can reduce blood sugar levels, which may cause a significant decrease in blood sugar levels when taken with diabetes medications, and therefore blood sugar levels must be constantly monitored, and a doctor may need to change drug doses, such as ; Insulin , and Alglimbrad , and Alglepourid , and Alruseglettazon .
- Warfarin: It is a drug that slows down the process of blood clotting in the body, and on the other hand spinach contains a high amount of vitamin K, which helps the blood to clot , and therefore taking spinach with it can reduce the effect of this drug, and therefore the blood must be examined continuously, and the doctor should be consulted for the possibility of the need to change the doses of medicines .
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