Dark and leafy greens qualify as a superfood, with magnesium content being just one of their many superpowers. National Institutes of Health Office of Dietary Supplements. Scientists have found a link between low intakes of vitamin K and a higher risk of bone fracture. Spinach contains high amounts of nitrates, which have been shown to help moderate blood pressure levels and decrease your risk of heart disease (28, 29). Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. *The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Clin Nutr Res. cup ( 180g ) Cooked Spinach Amount Per Serving Calories 41 % Daily Value* Total Fat 0.5g 1% Saturated Fat 0.1g 0% Trans Fat 0g Polyunsaturated Fat 0.2g Monounsaturated Fat 0g Cholesterol 0mg 0% Sodium 551mg 24% Total Carbohydrates 6.8g 2% Dietary Fiber 4.3g 15% Sugars 0.8g Protein 5.3g Vitamin D 0mcg 0% Calcium 245mg 19% Iron 6.4mg 36% How does this food fit into your daily goals? Spinachs magnesium content may also be good for asthma sufferers. NY 10036. Iron deficiency is a common cause ofhair loss for women. However, its important to avoid extreme diets, including juice cleanses. Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian andcertified diabetes care and education specialist. Spinach is believed to come from Persia, according toArizona State University (opens in new tab). Do not leave microwave unattended): 1200 Watts: 5 to 5-1/2 min time on high. Spinachis a good source of carotenoids lutein and zeaxanthin, which are associated with helping to prevent age-related macular degeneration and cataracts. If you've experienced kidney stones, your doctor may advise you to avoid overeating certain foods, like spinach, which are high in oxalates. Among its many findings, this large-scale study saw a lower risk of ovarian cancer among women who ate the most spinach than those who ate the least. Iron is also important for maintaining healthy pregnancies, supporting the immune system, and aiding digestive processes. Thank you, {{form.email}}, for signing up. Steamed Spinach. When it comes to sugar and sodium content, one serving has 1.0 gram of sugar and 110 mg of sodium. Spinachs astronomical levels of vitamin K are also associated with heart health and blood clotting. Figs, dried, uncooked. Tamao de la porcin: 1.5 cup. 1 cup Spinach Nutrition Facts Serving Size 1 cup Amount Per Serving Calories 7 % Daily Values* Total Fat 0.12g 0% Saturated Fat 0.019g 0% Trans Fat - Polyunsaturated Fat 0.05g Monounsaturated Fat 0.003g Cholesterol 0mg 0% Sodium 24mg 1% Total Carbohydrate 1.09g 0% Dietary Fiber 0.7g 2% Sugars 0.13g Protein 0.86g Vitamin D - Calcium 30mg 2% Iron Important carotenoids, such as beta-carotene, lutein, and zeaxanthin, also become more absorbable. Eating just one cup of spinach fulfills the recommended daily amount of Vitamin K your body needs., The vitamin A in spinach is used by your body to grow tissues, including the largest organ in your body, skin. Delchier N, Reich M, Renard C. Impact of cooking methods on folates, ascorbic acid and lutein in green beans (Phaseolus vulgaris) and spinach (Spinacea oleracea). What causes people to 'choke' under pressure? Incorporate spinach into recipes you already make at home. Spinach contains two components, MGDG and SQDG, which may slow down cancer growth. (opens in new tab), plus find yourself a tasty recipe for cooking with spinach at BBC Good Food (opens in new tab). Spinach contains many vitamins, minerals, and compounds that may have various health benefits. A study from theAnnals of Asthma, Allergy & Immunology (opens in new tab)found that people with exercise-induced asthma did not develop symptoms during a seven-minute intense exercise session after consuming 64 mg of beta-carotene for one week. Different cooking methods can change the nutritional content of spinach. Total lipid (fat) (g) 0.47. Spinach is an excellent non-animal source of iron. Studies have found that people who take lutein supplements are at a lower risk for macular degeneration, which is the leading cause of vision impairment and blindness. Vitamin C: Fact sheet for health professionals. Magnesium: Fact sheet for health professionals. Add spinach to any egg dish, like an omelet, scramble or quiche. Why do your teeth feel weird after eating spinach? 2023 Dotdash Media, Inc. All rights reserved. 20 likes, 3 comments - Jenica MS RD LDN | Pregnancy Nutrition Coach (@ttc.dietitian.jenica) on Instagram: "Do you ever feel like there's just not enough time in the . Spinach and kale are both powerhouses of nutrition, associated with many impressive health benefits. Sugars, total (g) 0.77. However, the body absorbs this less easily than dairy sources of calcium. Eating spinach may benefit eye health, reduce oxidative stress, help prevent cancer, and reduce blood pressure levels. Potassium counteracts the adverse effects of sodium on your blood pressure, and manganese is important for processing cholesterol in your body. The most common variety is calcium stones, which consist of calcium oxalate. Nutrition Facts Steamed Spinach Fat 9 Carbohydrate 4 Protein 4 how to burn 25 calories (100 g of steamed spinach) your weight: jogging (5 mph) 3mins walking (15 minute mile) 5mins bicycling 3mins swimming (25 yards per min) 4mins aerobic dancing 5mins dancing 5mins Calculate burning calories for other portions: 100 g 1 cup Heres what else this veggie can do: Now that you know why cartoon sailors down this stuff by the can, get your top questions on spinach, answered: Adding spinach to drinks may be a healthful way to incorporate this nutrient-rich vegetable into your diet, especially if youre on-the-go. 1000 Watts: 5-1/2 to 6-1/2 min . It adds bulk to stool as food passes through your digestive system. Future US, Inc. Full 7th Floor, 130 West 42nd Street, "Suddenly increasing your consumption of spinach could be harmful if you are taking blood thinners such as Coumadin (warfarin)," said Ware. Sometimes they cooked it for several hours. With exercise demos, workout routines and more than 500 recipes available on the app, MyFitnessPal gives members a wellness roadmap for anything from the best fat burning workouts to healthy foods to eat. Need some ideas? Adequate vitamin K consumption is important for good health. Sub . Some studies show that it can help you lose. Along with other leafy greens, it may be considered a "free" food on a low-carbohydrate diet because it provides fiber while being low in calories. Cholesterol 300 mg. --/300mg left. Spinach is a member of the Chenopodiaceae family, which also contains nutritionally powerful foods like beets and Swiss chard. Daily value on the new nutrition and supplement facts labels. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. By Barbie Cervoni MS, RD, CDCES, CDN Calories in Spinach Cooked based on the calories, fat, protein, carbs and other nutrition information submitted for Spinach Cooked. teaspoon garlic powder, divided. Spinach also contains iron, potassium, vitamin E, and magnesium. "If your kidneys are not fully functional, consuming too much potassium could cause an excess amount of potassium in the blood and even be fatal," said Ware. It contains a unique and beneficial mixture of phytonutrients, as well as anti-oxidants, flavonoids and carotenoids. One study in 27 people found that eating spinach effectively lowered blood pressure levels. Recipe: Organic Spinach Salad with Grilled Corn, Strawberries and Feta What You'll Need: 1 bag of Organic Spinach (16 oz.) U.S. Food and Drug Administration. Kale, raw. Spinach has a host of benefits. These compounds may even be able to reverse existing damage (20, 21). Although it is safe for most people to eat a bowl of spinach per day, you should be careful to eat it in moderation. All rights reserved. Spinach may also help with several health conditions, according toMegan Ware (opens in new tab), a registered dietitian nutritionist based in Orlando, Florida. Add noodles; stir to submerge in liquid. Cooked Spinach Nutrition Facts 1 Cup I suggest at the least one serving a day (generally a 1/2-cup) and at the least two additional servings of veggies an afternooncruciferous or otherwise. Spinach is rich in zeaxanthin and lutein, which are the carotenoids responsible for color in some vegetables. Marisa Moore is a registered dietitian nutritionist with a BS in nutrition science and MBA in marketing. The scientist who conducted the research is said to have misplaced a decimal point, giving spinach ten times the amount of iron it actually has. 2. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair. Next, wring out as much water as possible. FoodData Central. The same is true of spinachs protein content; most of the calories in spinach come from protein. It is rich in multiple vitamins and minerals. It had arrived in China by the seventh century and reached Europe in the mid-13th century, according toThe Agricultural Marketing Research Center (opens in new tab). Add drained and cooked pasta to the larger pan. Carbohydrate, by difference (g) 6.75. Take a look at this handy booklet from the University of the District of Columbia, What's So Great About Spinach? For those calories, you'll get about 5 grams of protein, less than a gram. Join for free! Spinach also has a high oxalate content, which binds to calcium and makes it difficult for our bodies to use. Heat a Dutch oven or large saucepan over medium-high heat. The following nutrition information is provided by the USDA. According to theLinus Pauling Institute (opens in new tab), vitamin K is an essential factor in blood clotting, and lack of it can cause hemorrhages. While it may seem that cooked spinach contains more nutrients if you measure it cup for cup, this isn't really a fair comparison since it takes about 6 cups of fresh spinach to get 1 cup of cooked spinach. The average weight of one US cup of uncooked spinach is 30g/1.1oz and the weight of a US cup of cooked and drained spinach is 200g (7.05oz). They can cause oxidative stress, which triggers accelerated aging and increases your risk of cancer and diabetes (11). 2. Protein (g) 5.35. Spinach features large quantities of vitamin A, which moderates oil production in the skin pores and hair follicles to moisturize the skin and hair. Antioxidants, such as vitamin C, vitamin E, and beta carotene, may all assist lung function, and spinach contains all three. This makes it a popular food for vegetarians. Throw a handful of spinach into a smoothie or juice it will change the color but not the taste! Spinach also ranks close to zero on the glycemic index. One serving is 2 cups mesclun greens (about 10 calories), 2 cups raw spinach (about 14 calories) or 1 cup cooked greens (about 40 calories), per the USDA. Is the ketogenic diet right for autoimmune conditions? Preheat the oven to 375 degrees Fahrenheit and spray a large 13" x 9" casserole dish with cooking spray. Bon apptit! Deficiency may be avoidable with an adequate intake of iron-rich foods,like spinach. Add in spinach and artichoke hearts and cook until wilted. 1) Spinach Powder Speeds Weight Loss Spinach is a natural source of fat-busting compounds, and taking it in a form of powder means you can absorb higher amounts of these to speed up your weight loss in a healthy, sustainable way. Remove from skillet to a plate and set aside. Vitamin K plays a vital role in blood clotting, as well as bone and heart health. Spinach is also rich in dietary oxalate. Calorie Goal 1840 Cal 160/2000Cal left Fitness Goals: Heart Healthy Fat 53 g 14/67g left Sodium 1830 mg 470/2300mg left Sauteed Spinach - 1 cup Nutritionix Nutrition Facts Serving Size: cup (186 g ) Amount Per Serving Calories 89 % Daily Value* Total Fat 5.5g 7% Saturated Fat 0.8g 4% Polyunsaturated Fat 0.7g Monounsaturated Fat 3.7g Cholesterol 0mg 0% Sodium 545mg 24% Total Carbohydrates 7.6g 3% Dietary Fiber 4.3g 15% Sugars 0.8g Protein 5.5g Spinach and other leafy greens high in vitamin C are crucial for building and maintaining collagen, which provides structure to skin and hair. Plus, 1/3 cup of steamed spinach = approximately 1 full cup of raw spinach! Beta-carotene may also help asthma sufferers reduce their symptoms. 1-quart strawberries, sliced; cup feta Heat the olive oil in a large pot, Dutch oven, or large rimmed skillet over medium heat. As a comparison, one cup of sliced banana has about 539mg of potassium. Iron is also required for the prevention of anemia. Additionally, iron deficiency is a common cause of hair loss, which a person can help prevent with a diet of sufficient iron-rich foods, such as spinach. Try adding it to salads with acidic liquids such as lemon juice, white wines, and vinegars, as these may help to increase the absorption of calcium in spinach. How potassium can help control high blood pressure. But are these drinks really good for, A cup of wild blueberries is not only a tasty, low-calorie snack, but it also lowers blood pressure, improves blood vessel function and provides a. Add tomatoes, stock, oregano and pasta, in that order. What You Need to Know Before Taking Fish Oil, The Truth About that Fungus on 'The Last of Us', 35 of the Smartest Fast-Food Choices You Can Make. Heat olive oil in a skillet over medium-low heat. 2015;4(4):235-41. doi:10.7762/cnr.2015.4.4.235. Several other studies observed similar effects, indicating that spinach boosts heart health (7, 30, 31). Form the spinach into single-serving balls and place them in a Ziploc bag. Lutein has also been shown to help preserve cognitive abilities. It acts as a modifier of bone matrix proteins, improves calcium absorption, and may reduce the amount of calcium that leaves the body in urine. Energy (kcal) 41.4. Spinach is also a very good source of zinc, dietary fiber, phosphorus, vitamin B1 and choline. Everyone knows that veggies are healthy, but some stand out from the rest. Like most leafy greens, spinach leaves should be crisp, tender, and green. However, it may cause adverse effects in some individuals. Place fresh spinach leaves in a colander. Spinach is high in insoluble fiber, which may boost your health in several ways (2). Other sizes: 1 quiche - 1633kcal , 1 individual quiche - 162kcal , 1 cup - 229kcal , more. How Viagra became a new 'tool' for young men, Ankylosing Spondylitis Pain: Fact or Fiction, https://www.sciencedirect.com/science/article/abs/pii/S0026049518301537, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6164534/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5726210/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5315033/, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC5409680/, https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/how-potassium-can-help-control-high-blood-pressure, https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC8157348/, https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/, https://www.tandfonline.com/doi/full/10.1080/01635581.2015.990573, https://www.kidney.org/atoz/content/potassium, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6723188/, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC8229448/, https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6051000/, https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/. Here are 14 of the healthiest vegetables around. This type of fiber may benefit your digestion. Several human studies link spinach consumption to a reduced risk of prostate cancer. "Spinach contains a powerful antioxidant known as alpha-lipoic acid, which has been shown to lower blood sugar levels and increase insulin sensitivity and decrease peripheral neuropathy [weakness or numbness in the hands or feet] in patients with diabetes," said Ware. About 539mg of potassium 27 people found that eating spinach may benefit eye health, reduce oxidative stress, prevent... A Dutch oven or large saucepan over medium-high heat adequate intake of foods! On high a higher risk of cancer and diabetes ( 11 ) dark and leafy greens qualify as a,... For those calories, you & # x27 ; ll get about 5 grams protein. The glycemic index, for signing up take a look at this handy booklet from the University of the of. Change the color but not the taste content, which also contains nutritionally foods... 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In marketing the taste that it can help you lose in insoluble fiber, which are carotenoids. Foods, like an omelet, scramble or quiche, and reduce blood pressure, and is!, minerals, and magnesium powerful foods like beets and Swiss chard can cause oxidative stress, help cancer... Carotenoids responsible for color in some individuals it can help you lose Chenopodiaceae family, which may boost health!

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