What kind of nutritional value does spinach have?

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Children may want to eat spinach to be strong like Popeye, but adults might be surprised to learn that eating it also helps to protect them against chronic inflammation, free-radical damage, cardiovascular problems, bone problems, and cancer. Spinach is an excellent source of vitamin K, magnesium, manganese, and calcium for strong bones; folate, potassium, and vitamin B6 for a healthy heart; iron and riboflavin for energy; and carotenoids, vitamin C, and vitamin E to fight free radicals. It is a very good source of fiber to support digestion; protein to build muscle; phosphorus and thiamine for energy; and copper, zinc, and vitamin E to fight free radicals. In addition, it is a good source of omega-3 fatty acids to fight inflammation, and niacin and selenium for a healthy heart.

Spinach is a star in terms of its phytochemical content. Spinach contains more than a dozen different flavonoid and carotenoid compounds that function as anti-inflammatory and anti-cancer agents. Spinach extracts have slowed down cell division in human stomach cancer cells and reduced skin cancers in animals. A study of adult women living in New England in the late 1980s also showed that spinach intake was inversely related to incidence of breast cancer. Excessive inflammation is a risk factor for cancer, which is why many anti-inflammatory nutrients also have anti-cancer properties. Spinach reduces inflammation. In your digestive tract, reduced inflammation is associated not only with the flavonoids found in spinach, but also with its carotenoids, including neoxanthin and violaxanthin, two unique anti-inflammatory carotenoids that are found in plentiful amounts in the leaves of spinach. Spinach shows evidence of significant protection against the occurrence of aggressive prostate cancer.

Most of the flavonoid and carotenoid nutrients found in spinach that provide anti-inflammatory benefits provide antioxidant benefits as well. Spinach is an excellent source of other antioxidant nutrients, including vitamin C, vitamin E, beta-carotene, and manganese. It's also a very good source of the antioxidant zinc and a good source of the antioxidant selenium. As a result, spinach helps lower your risk of many problems related to oxidative stress. Your blood vessels, for example, are especially susceptible to damage from oxidative stress, and eating spinach reduces your risk of several blood vessel-related problems, including atherosclerosis and high blood pressure. The blood pressure benefits of spinach may be related not only to its antioxidants, but also to some of its special peptides. Peptides are small pieces of protein, several peptides in spinach can help lower blood pressure by inhibiting an enzyme that raises it. Two of the carotenoids that are especially plentiful in spinach, lutein and zeaxanthin, are primary antioxidants in several regions of your eyes, including your retinas and maculas. Your blood levels of lutein can be increased by eating normal amounts of spinach. Spinach may also help prevent eye problems, including age-related macular degeneration.

The vitamin K in spinach (almost 200% of the Daily Value in one cup of fresh raw spinach leaves; over 1110% in one cup cooked) is important for maintaining your bone health. Spinach is also an excellent source of other bone-supportive nutrients including calcium and magnesium.

Spinach is among a small number of foods that contain measurable amounts of oxalic acid, a naturally occurring substances found in plants and animals. When oxalic acid becomes too concentrated in body fluids, it can crystallize and cause health problems, including kidney and gall stones. However, oxalic acid is also a powerful antioxidant that is produced in your body, and is believed to be successful in fighting several kinds of tumor cells. People with existing and untreated kidney or gallbladder problems may want to avoid eating large amounts of raw spinach, but for most people, it isn't a problem. Iron absorption is not significantly affected by the oxalic acid in spinach, but oxalic acid may interfere with our absorption of calcium. At a minimum, you should expect to absorb a minimum of about 10% of the calcium from the spinach that you eat. For example, in one cup of boiled spinach containing about 285 milligrams, you can expect to absorb about 25-30 milligrams. For adults, the Adequate Intake (AI) level for calcium falls between 1,000 and 1,200 milligrams. This recommended amount assumes an absorption rate of about 30%. In other words, you need about 300-360 milligrams of absorbable calcium each day. A cup of spinach can provide you with about 10% of the recommended calcium intake for about 40 calories.

Spinach contains moderate amounts of other naturally occurring substances called purines, which are commonly found in plants and animals. Purines are metabolized into uric acid, which is an antioxidant that helps prevent damage to your blood vessel linings. When uric acid accumulates, uric acid crystals can become deposited in your tendons, joints, kidneys, and other organs if you have a condition known as gout. People with gout and certain other health problems may want to limit or avoid intake of purine-containing foods such as spinach.
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What are nutrition values?

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If you saute spinach before you cook it will it still have nutritional value?

Food provides the energy and nutrients you need to be healthy.Nutrients include proteins, carbohydrates, fats, vitamins, mineralsand water. For spinach specifically, sauteing

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I don't know, but for those who are concerned about the oxalic acid in spinach and other edible plants, all you have to do is eat it with a good source of calcium to avoid abs

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