Spinach offers numerous health advantages. Some of the most important benefits of this green vegetable include prevention from arthritis, osteoporosis, colon cancer, heart disease, etc. The importance of spinach in preventing against various health problems has been acknowledged by the doctors. Spinach is particularly beneficial for dealing with bone issues. Since the blood is formed inside the bone marrow, having strong bones is necessary. Spinach can help to achieve this as it is an excellent source of calcium. Vitamin K, calcium, iron, and folic acid that spinach contains make it a very nutritious and healthy food. Explained below are some of the major health benefits of spinach.
Improves Bone Health
Spinach is a very important vegetable for maintaining good bone health. High calcium content in spinach helps to increase the strength of the bones. Vitamin K that this vegetable contains prevents the development of osteoclasts. It is very important to keep a check on the osteoclast levels as they can cause breaking of the bones.
Spinach contains carotenoid, which is helpful in protecting against prostate cancer. This vegetable also contains kaempferol, which is a chemical that helps to deal with ovarian cancer. Including spinach in your daily diet is a good way reducing your risk of more than one form of cancer.
Prevents Heart Diseases
Vitamin A and vitamin C that spinach contains is helpful in preventing cholesterol oxidation and reducing the risk of heart disease. The oxidized cholesterol can easily get stuck in the walls of blood vessels and cause blockage of arteries. Therefore, it is necessary to prevent this kind of oxidation. Homocysteine is a harmful chemical that can cause heart attacks and strokes. Folate, which is a chemical that spinach contains, helps to convert homocysteine into benign molecules. Spinach contains abundant of magnesium, which helps to reduce the high blood pressure and also protects against several heart diseases.
Improves Gastrointestinal Health
Vitamin C and beta-carotene present in spinach help to prevent the damage that free radicals cause to the colon cells. The chemical folate that spinach contains prevents the mutations as well as the DNA damage in colon cells. Therefore, increasing your daily consumption of spinach can ensure good gastrointestinal health.
Other Health Benefits of Eating Spinach
Spinach has several other health advantages too. The beta-carotene present in this vegetable is an antioxidant that is known to fight the development of cataracts. Lutein, a phytochemcial in spinach, is very helpful in preventing age related macular degeneration. Spinach also contains good amount of potassium, which is healthy for the heart. Lipoic contained in spinach facilitates the regeneration of vitamin C and vitamin E. Eating spinach on a regular basis can help a person to overcome the issue of memory loss. This is done by the flavonoids that spinach contains. Vitamin K plays an important role in the process of forming chemicals that are needed for blood clotting. Being rich in vitamin K, spinach can be helpful in the blood clotting process. Forming a habit of eating spinach on a regular basis also helps to deal with problems like insomnia, tumors, constipation, anemia, nerve exhaustion, high blood pressure, neuritis, bronchitis, dyspepsia, etc.
All these health benefits of spinach show the importance of including this green leafy vegetable in your diet plan. Using spinach salad recipes is one of the best ways of strengthening the bones and also preventing various health issues.
Healthy Foods to Lower High Blood Pressure Naturally
High blood pressure or hypertension is a very serious health issue that can lead to several other problems like heart disease. Therefore, lowering high blood pressure is of utmost importance. Along with taking blood pressure medications prescribed by the doctor, you can take many healthy measures to naturally lower your blood pressure level. Diet can play a crucial role in helping to keep blood pressure levels under check. Most hypertension patients know that they should avoid foods like red meat, but not many know that there are certain foods that can reduce high blood pressure.
Foods that contain various minerals like potassium are known to be effective in lowering blood pressure naturally. Although eating certain food items in moderation can reduce the blood pressure, consuming them in excess can have an opposite effect. Therefore, hypertension patients should be careful of the quantity of foods that they consume. Discussed below are some foods that are known for their ability of lowering high blood pressure.
Anyone who is suffering from high blood pressure should include skimmed milk in their diet. Calcium and vitamin D that skimmed milk contains are known to reduce high blood pressure. Although normal milk and other dairy products also have the same components, they also contain a lot of fat and cholesterol. Both fat and cholesterol complicate the problem of high blood pressure. You can consume skimmed milk without worrying about the calories.
Vitamin C has been shown to reduce high blood pressure naturally. Since most fresh fruits and vegetables are excellent sources of vitamin C, you should include more of them in your daily diet. Moreover, most of these foods are also rich calcium sources. Some of the best sources of this vitamin include oranges, grapefruits, bananas, raisins, blackberries, kale, firm tofu, and collard greens. You can eat as much of these fruits and vegetables as you want since they don’t have any side effects.
This is because eating excess amounts of it can increase blood pressure rather than lowering it. Just a piece of dark chocolate will contain only about thirty calories and will help to reduce high blood pressure. Dark chocolates promote better blood flow by helping to relax the blood vessels. Eating it in moderation will not cause and side effect.
Having chicken legs after removing the skin is a good way of reducing blood pressure. Chicken contains good quantity of protein and is also high in collagen. Collagen is known to be effective in reducing the production of angiotensin II, a blood pressure stimulant. However, you should strictly avoid having fried or over decorated chicken. Eat baked or boiled chicken and try to avoid adding too much salt.
Other Blood Pressure Lowering Foods
Some other healthy foods for lowing blood pressure include apples, oats, garlic, tofu, cucumbers, spinach, almonds, figs, avocados, fish oil, extra virgin olive oil, plain rice, and baked potatoes. Although the above mentioned foods are good for lowering high blood pressure, consult your doctor first just to be on the safer side. Besides increasing your consumption of these healthy foods, you will also need to avoid unhealthy foods that cause a rise in blood pressure levels.