Tag Archives: health benefits of spinach

Add Spinach to your Protein Shake

29 Aug

popeye-eating-spinach[1]Next time you make a protein shake or smoothie in the blender, add a handful of fresh spinach.

Adding spinach to your protein shake or smoothie won’t change the taste (you won’t taste it at all), but it will improve the nutritional content.

Spinach is a great source of nutrients like vitamins A, C, and K, folate, iron, magnesium, manganese, and potassium.

The phytonutrients (flavonoid compounds) in spinach may also help protect against inflammatory problems, oxidative stress-related problems, cardiovascular problems, bone problems, and cancers.

I add fresh, baby spinach to my chocolate-peanut butter protein shakes, and my fruit and Greek yogurt protein smoothies.  (it’s probably easier to list ingredients I don’t add to my protein shakes and smoothies than those I do!)


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Maybe Popeye Was On To Something

3 Jun

3962d1221618604-popeye-popeye[1]Spinach combats your body’s cravings for junk food, according to a study at Lund University in Sweden.

Compounds in spinach called thylakoids reduced the cravings for unhealthy food in 95% of participants in the study.

In addition to spinach’s ability to reduce junk food cravings, this nutrient-dense food is low in calories yet very high in vitamins, minerals and other phytonutrients.  Benefits of spinach consumption include:

  • Versatile — can be eaten raw, cooked, and added to other foods
  • Readily available everywhere and easy to grow
  • Loaded with antioxidants (anti-cancer, disease protection)
  • Heart healthy (vitamins C and A are antioxidants that help reduce free radical amounts in the body, and work to keep cholesterol from oxidizing)
  • Gastrointestinal health (beta-carotene, vitamin C, and folate can help maintain colon health)
  • Diabetes management (alpha-lipoic acid has been shown to lower glucose levels, increase insulin sensitivity, and prevent oxidative stress-induced changes in patients with diabetes)
  • Asthma prevention (the risks for developing asthma are lower in people who consume a high amount of beta-carotene, of which spinach is an excellent source)
  • Promotes bone health (vitamin K acts as a modifier of bone matrix proteins, improves calcium absorption, and may reduce urinary excretion of calcium)
  • Anti-inflammatory properties (can help conditions like arthritis, osteoporosis, and migraine headaches)
  • May slow age-related decline in brain function (consumption of leafy greens can help keep your brain young and agile)
  • Protects against eye disease (lutein is a carotenoid found in spinach that can help defend against age-related cataracts and macular degeneration)
  • Energy metabolism and muscle function (spinach is one of the best sources of dietary magnesium)
  • Excellent source of iron (important for oxygen transport and energy)
  • Healthy skin and hair (vitamin A is necessary for the growth of skin and hair; vitamin C is important for the building and maintenance of collagen, which provides structure to skin and hair)

Follow the old sailor’s advice and “Eat your spinach!


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