Chinese food recipes spinach

Chinese food smart health recipes spinach

Chinese food smart health recipes spinach

Well known for its high iron content, spinach also provides outstanding amount of other vitamins and minerals. Some of its antioxidants are especially beneficial for the eyes. And you can dress it in a thousand ways.

Benefits of Spinach

Cancer.

Researchers have found that regular consumption of spinach (at least ½ cup serving per week) was associated with a lower risk of breast cancer. A prospective study also indicated that consumption of spinach was linked to a lower risk of esophageal cancer. Two studies, in vitro and in animals, have shown that among several plants, spinach had the highest ability to inactivate certain enzymes associated with the development of cancer as well as preventing the growth of cancer cells.

Eye health. A regular intake of carotenoids, which may come from regular consumption of spinach, is associated with a lower risk of macular degeneration, cataracts and retinitis pigmentosa. The major carotenoids spinach (lutein and zeaxanthin) have the ability to accumulate in the macula and retina of the eye, thus protecting the oxidative stress which could be damaging to it.

Oxidative stress. A clinical study in humans found that daily consumption of cooked spinach (about ¾ cup) resulted in increased resistance of white blood cells to oxidative stress, demonstrating an antioxidant potential.

Several epidemiological studies have shown that a high consumption of vegetables and fruit reduces the risk of cardiovascular disease, some cancers and other chronic diseases. The presence of antioxidants in fruits and vegetables may play a role in these protective effects.

Cooked spinach are more nutritious

For equivalent portions, cooked spinach contain about 6 times more lutein, zeaxanthin and betaine as raw spinach. Additionally, boiled spinach generally provide more vitamins and minerals per serving than raw spinach.

Antioxidants

Spinach contain various antioxidants, including large amounts of lutein and zeaxanthin, compounds of the carotenoid family. Antioxidants, in general, used to neutralize the free radicals from the body and thereby prevent the onset of cardiovascular disease, certain cancers and various chronic diseases.

Lutein and zeaxanthin have beneficial effects on the health of the eye and may help prevent certain cancers, including breast and lung. However, more research is needed to confirm the specific contribution of lutein and zeaxanthin in the prevention of these diseases.

Spinach also contains ferulic acid, betaine, chlorophyll, glycolipids

Chinese food smart health recipes spinach

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