They are in season. They come in abundance with the rains and they reduce the risk of developing many diseases. Not to mention its appealing looks on a plate of white rice or beans soup, high intake of spinach or amaranthus can prevent, correct or treat health disorders such as diabetes, cancers, arthritis, obesity, high blood pressure, haemorrhoids/pile, gallstones, stroke, among others.
Depending on the species, amaranth leaves can be round or lance shaped measuring between five to 15 cm and its health benefits may also differ from one specie to another. But like other dark greens, it is an excellent source of beta-carotene, a powerful disease-fighting anti-oxidant that has been shown to reduce the risk of developing cataracts, fight heart disease and cancer as well. As a dark, leafy green, spinach when served raw is a good source of vitamins C and E and two powerful antioxidants. Because cooking concentrates nutrients and fibre, a serving of cooked spinach gives even more benefit than serving it raw. But if overcooked, however can make it lose most of its important vitamins.
So what are some of the health benefits of eating spinach?
Eating spinach boosts muscles
Spinach really can boost muscles. In a study published in the journal Cell Metabolism, eating a bowl of spinach every day makes the muscles more efficient.
Spinach really can boost muscles. In a study published in the journal Cell Metabolism, eating a bowl of spinach every day makes the muscles more efficient.
Researchers found that eating 300 grammes of spinach reduces the amount of oxygen needed to power muscles when exercising by as much as five per cent.
The ingredients, which make spinach work so well are the nitrates found abundantly in spinach. Nitrates make the mitochondria, the “engine rooms” of cells, more efficient.
In the study, the researchers fed people the pure nitrate supplements equivalent to the amount in a plate of spinach every day for three days. At the beginning and end of the experiment, participants pedaled strenuously on an exercise bike while their oxygen intake was measured via a tube to the mouth. At the end of three days, the difference in energy intake was found to be between three and five per cent - which is considered to be a significant amount.
Treatment of piles
Researchers have recommended regular consumption of slightly cooked spinach as effective treatment for piles. This study, which identified 143 plants useful for the treatment of piles was, published in Nigeria Scholars Research Library Annals of Biological Research. It mentioned among others that green spinach, amaranthus viridis (Amaranth, tete in Yoruba, akwukwo nri in Ibo), Celosia spp (Lagos spinach, Soko in Yoruba), and waterleaf (Talinum triangulare) were very effective in the treatment of piles.
Researchers have recommended regular consumption of slightly cooked spinach as effective treatment for piles. This study, which identified 143 plants useful for the treatment of piles was, published in Nigeria Scholars Research Library Annals of Biological Research. It mentioned among others that green spinach, amaranthus viridis (Amaranth, tete in Yoruba, akwukwo nri in Ibo), Celosia spp (Lagos spinach, Soko in Yoruba), and waterleaf (Talinum triangulare) were very effective in the treatment of piles.
The study titled, “Ethnobotanical Survey of Plants Used in the Treatment of Haemorrhoids in South-Western Nigeria” was published by Mike O. Soladoye, Michael O.
Adetayo, Emmanuel C. Chukwuma and Amusa N Adetunji. All were from the Department of Plant Science and Applied Zoology, Olabisi Onabanjo University, Ago-Iwoye, Ogun State
Protects from diabetes
British researchers in a review of several studies on links between diabetes and the consumption of fruits and vegetables found that eating an extra serving a day of vegetables like spinach, cabbage, and broccoli reduced adults’ risk of getting Type 2 diabetes by 14 per cent.
British researchers in a review of several studies on links between diabetes and the consumption of fruits and vegetables found that eating an extra serving a day of vegetables like spinach, cabbage, and broccoli reduced adults’ risk of getting Type 2 diabetes by 14 per cent.
The researchers found no significant difference in diabetes risk with higher intake of vegetables in general, fruits in general, or combinations of vegetables and fruits. Green leafy vegetables stood out, however, with an increase of 1.15 servings a day, producing a 14 per cent decrease in an individual’s risk of developing diabetes.
The review, published in the British Medical Journal, looked at six studies, which covered more than 200,000 people between 30 and 74 years old, in the United States, China and Finland.
Wards off cancer
Studies have repeatedly shown that increasing colon and stomach cancer correlate with low vegetable meals, and suggest that vegetables such as spinach may help resist these types of cancers. They are valued mainly for their high vitamin, dietary fibre and mineral contents.
Studies have repeatedly shown that increasing colon and stomach cancer correlate with low vegetable meals, and suggest that vegetables such as spinach may help resist these types of cancers. They are valued mainly for their high vitamin, dietary fibre and mineral contents.
A carotenoid found in spinach and other green leafy vegetables also fights human prostate cancer two different ways, according to research published in The Journal of Nutrition. The carotenoid, called neoxanthin, not only induces prostate cancer cells to self-destruct, but is converted in the intestines into additional compounds, called neochromes, which put prostate cancer cells into a state of stasis, thus preventing their replication.
Boosts immunity
There is increasing epidemiological evidence in favour of an association between nutrition and susceptibility to infection. Like other dark greens, copious consumption of spinach provides powerful disease-fighting antioxidants that have become synonymous with good health.
There is increasing epidemiological evidence in favour of an association between nutrition and susceptibility to infection. Like other dark greens, copious consumption of spinach provides powerful disease-fighting antioxidants that have become synonymous with good health.
Antioxidants are a class of compounds thought to prevent certain types of chemical damage caused by an excess of free radicals, charged molecules that are generated by a variety of sources, including pesticides, smoking and exhaust fumes. Destroying free radicals may help fight cancer, heart disease, stroke and other immune compromising diseases.
Reduces bad cholesterol
One of the key benefits of spinach is cholesterol-lowering ability. Being fibrous, this leafy vegetable is effective in reducing LDL levels in the blood and promotes weight loss. Presence of tocotrienols (a type of vitamin E) also aids in cholesterol-lowering activity.
One of the key benefits of spinach is cholesterol-lowering ability. Being fibrous, this leafy vegetable is effective in reducing LDL levels in the blood and promotes weight loss. Presence of tocotrienols (a type of vitamin E) also aids in cholesterol-lowering activity.
A 2007 study involving patients who presented with coronary heart disease and hypertension indicated in the journal, Lipids in Health and Disease, that inclusion of amaranth in their diets caused a decrease in the amounts of total cholesterol, triglycerides, and LDL significantly in them.
Ensures smarter brains
In animal studies, researchers have found that spinach may help protect the brain from oxidative stress and may reduce the effects of age-related declines in brain function. Researchers found that feeding aging laboratory animals spinach-rich diets significantly improved both their learning capacity and motor skills.
In animal studies, researchers have found that spinach may help protect the brain from oxidative stress and may reduce the effects of age-related declines in brain function. Researchers found that feeding aging laboratory animals spinach-rich diets significantly improved both their learning capacity and motor skills.
Good for anaemic patients:
The most common form of anaemia is iron-deficiency anaemia. Individuals with iron deficiency anaemia need to focus on foods that are high in iron such as spinach.
The most common form of anaemia is iron-deficiency anaemia. Individuals with iron deficiency anaemia need to focus on foods that are high in iron such as spinach.
Red amaranth leaves contain five times the iron content of wheat and its high consumption can increase haemoglobin content and red blood cell counts.
Cooked spinach is an excellent source of iron, a mineral that it is particularly important for menstruating women, who are more at risk for iron deficiency.
Treats diarrhoea
Juice extracted from fresh spinach can be prescribed for treating diarrhoea and hemorrhage conditions due to its high fibre content. The insoluble fibre in spinach is not digested by the gastro-intestinal system, but the fibre attracts water like a sponge as it passes through the large intestine. Absorbing water increases the volume of the faeces, making it more solid and allowing it to accumulate more material as it passes through the bowel, according to “Human Physiology: An Integrated Approach.” However, consuming dietary fibre is a balancing act; too much fibre without drinking enough fluids may lead to constipation, whereas not enough fibre promotes loose stools.
Juice extracted from fresh spinach can be prescribed for treating diarrhoea and hemorrhage conditions due to its high fibre content. The insoluble fibre in spinach is not digested by the gastro-intestinal system, but the fibre attracts water like a sponge as it passes through the large intestine. Absorbing water increases the volume of the faeces, making it more solid and allowing it to accumulate more material as it passes through the bowel, according to “Human Physiology: An Integrated Approach.” However, consuming dietary fibre is a balancing act; too much fibre without drinking enough fluids may lead to constipation, whereas not enough fibre promotes loose stools.
Improves digestion
Easily available all over, spinach has always been known to be a master-food with regards to a healthy digestion. Though most leafy green vegetables are considered good, spinach is the one that rules this group. Apparently, half a cup of spinach has about 3.5 grammes of fibre. Its high dietary fibre content (three times that of wheat) improve digestive health and reduces constipation. It is easily digestible and good for both young ones and elders.
Easily available all over, spinach has always been known to be a master-food with regards to a healthy digestion. Though most leafy green vegetables are considered good, spinach is the one that rules this group. Apparently, half a cup of spinach has about 3.5 grammes of fibre. Its high dietary fibre content (three times that of wheat) improve digestive health and reduces constipation. It is easily digestible and good for both young ones and elders.
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