Spinach is a leafy green vegetable that is known for its numerous health benefits. One way to incorporate spinach into your diet is by drinking its juice. Spinach juice is a nutrient-dense beverage that is rich in vitamins, minerals, and antioxidants. It has gained popularity among health enthusiasts due to its potential to improve overall health and prevent a variety of diseases. However, like any other food or beverage, there are potential side effects associated with consuming spinach juice. In this article, we will explore the benefits of spinach juice for health and discuss any potential side effects that you should be aware of.
Potential Benefits
The following are some of the potential benefits of spinach juice
1. High in Antioxidants
Drinking spinach juice is the best way to increase the body’s intake of antioxidants. This is because antioxidants can neutralize unstable molecules called free radicals, thereby protecting the body from oxidative stress and chronic disease.
In particular, spinach is a good source of the antioxidants lutein, beta carotene, coumaric acid, violaxanthin, and ferulic acid. According to a small study, 16 days in 8 people, drinking 8 ounces (240 mL) of spinach daily prevented oxidative damage to DNA. Animal studies reveal similar findings, the benefits of spinach juice are related to the prevention of oxidative stress.
2. Improve Eye Health
Spinach is loaded with lutein and zeaxanthin, two antioxidants necessary for maintaining healthy vision. Some research suggests that this compound helps protect against age-related macular degeneration or a common condition that can cause progressive vision loss. A review of six studies linked increased intake of zeaxanthin and lutein with a lower risk of cataracts, an eye condition that blurs and clouds the eye’s lens.
What’s more, spinach is rich in vitamin A which is important for eye health. Lack of this vitamin can cause dry eyes and night blindness. While the exact amount varies based on how much water is used and whether other ingredients are added, juicing with 4 cups (120 grams) of raw spinach generally yields about 1 cup (240 mL) of juice. This juice provides almost 63% of the daily requirement of vitamin A. Is it true that eating spinach with tofu is harmful to women?
3. Reduce the Growth of Cancer Cells
Although more human studies are needed, some studies suggest that certain compounds in spinach may help fight cancer cell growth.
In a 2-week study in mice, spinach reduced the volume of colon cancer tumors by 56%. Another study showed that mono galactosyl diacylglycerol (MGDG), a compound of spinach, enhances the effect of radiation therapy to kill pancreatic cancer cells.
In addition, human studies have shown that eating more green vegetables like spinach juice get benefits and lowers the risk of lung, prostate, breast, and colon cancer.
Nonetheless, this study focused on the intake of leafy greens as a whole rather than spinach juice specifically. Therefore, additional studies are needed.
4. Reduce Blood Pressure
Spinach is rich in nitrates, a type of compound that can help widen blood vessels in the body. Thus, the benefits of spinach juice are that it can lower blood pressure and increase blood flow.
A 7-day study in 27 subjects found that eating spinach soup daily reduced blood pressure and arterial stiffness, compared to a control group who did not eat spinach.
In another small study, 30 people who ate spinach experienced lower systolic blood pressure and improved nitric oxide status.
One cup (240 mL) of spinach juice also contains more than 14% of the daily requirement for potassium, a mineral involved in regulating blood pressure by controlling the amount of sodium excreted in the urine.
5. Maintain Healthy Hair and Skin
Benefits spinach juice is a great source of vitamin A, with nearly 63% of the daily value in 1 cup (240 mL). This vitamin helps regulate the formation of skin cells and produces mucus to protect the body against infection.
One cup (240 mL) of spinach juice also contains about 38% of the daily value of vitamin C, which is an essential water-soluble vitamin that also functions as an antioxidant. Studies show that vitamin C protects the skin from oxidative stress, inflammation, and skin damage, all of which can accelerate signs of aging.
In addition, it helps synthesize collagen, a connective tissue protein that promotes wound healing and skin elasticity.
What’s more, vitamin C can increase iron absorption and even help prevent hair loss associated with iron deficiency.
Side Effects to Watch Out For
Although spinach juice is proven to have some benefits, some side effects need to be considered before consuming it regularly. Most of the research conducted has focused on spinach itself, not on its juice form. Therefore, further studies on juice are needed.
In addition, juicing can also remove most of the fiber from spinach, which may reduce some of its benefits. Studies show that fiber can help improve blood sugar control, weight loss, and blood pressure and cholesterol levels. It may also protect against several digestive disorders, including hemorrhoids, constipation, acid reflux, and diverticulitis.
Spinach is also rich in vitamin K, in large amounts it can interfere with blood thinners such as warfarin. If you are taking blood thinners, consult a health professional before adding this juice to your daily diet. It’s also important to read labels carefully if you buy store-bought juice, as some varieties may contain added sugar.
Don’t Cook Spinach With These 2 Ingredients
The following are the reasons
Nutrition Produced by Spinach
The most difficult thing to do when cooking spinach is to maintain its nutrition. Spinach contains a lot of antioxidants, vitamins (A, K, C, and Folate), minerals (iron, manganese), and fiber. Unfortunately, these nutrients are very quickly damaged. Therefore, when buying we should choose spinach that is still fresh. Try not to overcook the spinach. Spinach can be cooked just by heating it for 1 minute. Boiling for more than 4 minutes will make the spinach lose half of its folic acid. Or, to get the maximum benefits of spinach, you can make it into spinach juice.
Wow, what a shame right?
Therefore, spinach should not be cooked with hard ingredients and require a long boiling time.
Don’t Mix Spinach With These 2 Ingredients
Don’t mix spinach with corn and carrots.
Many people like to saute spinach with corn and carrots. But the way is wrong!
The spinach was cooked along with the corn and carrots which took a long time to cook. Whole corn, for example, takes 15 minutes to be cooked and tender.
While carrots usually take more than 10 minutes to become tender. Imagine if the boiling process is accompanied by spinach which can only be boiled for 1 minute. The nutritional content in spinach is immediately damaged and messy. Therefore, we should not carelessly cook spinach with corn and carrots.
To be safe, it is better if the corn and carrots are boiled first in a stir-fried onion that is given water. When it is tender, then the spinach can enter. In this way, spinach nutrition is maintained and the family does not suffer losses.
Spinach should not be left for more than 5 hours
In addition to not being eaten for a long time after cooking, spinach can also not be eaten if it has been heated repeatedly. The danger of spinach occurs because of the oxidation process that occurs between the air and the spinach.
Spinach is a high source of iron for the body, but when too much reacts with the air, iron will turn into compounds that are toxic (oxidants) for the body. Not only that, but spinach also contains nitrate compounds (NO3) which when oxidized will turn into nitrite (NO2) which is also toxic.
Excessive consumption of spinach, this is the impact on health
Too much intake of spinach at one time or over some time can have toxic effects on the body. Then, consuming spinach in excess also causes stomach problems such as gas, bloating, and cramps, spinach can also cause stomach problems because of its high fiber content.
If you have a history of kidney stones, you have to be careful when eating spinach. When too much oxalic acid is present in the body due to the high intake of spinach, it is difficult for our body to remove it from the system. This results in the accumulation of calcium oxalate stones in the kidneys, increasing the risk of kidney stones.
In addition to oxalic acid, spinach is also rich in purines, a type of compound. These two compounds together can trigger gout, a type of arthritis. For those who already suffer from joint pain, swelling, and inflammation, excessive intake of spinach can worsen the symptoms.
As a rich source of vitamin K, spinach can react with anticoagulant drugs, which are used to thin the blood. It can also affect other coagulation factors present in the blood.
After reading the article about the benefits of spinach juice, we can find out if you use spinach as an additional consumption for a better lifestyle.
Conclusion
Spinach juice is a nutrient-dense beverage that can offer a variety of health benefits. It’s rich in vitamins, minerals, and antioxidants that can help to improve overall health and well-being. Spinach juice is an excellent source of Vitamin K, Vitamin A, Vitamin C, and Vitamin E. It also contains minerals such as iron, potassium, and calcium, which are essential for maintaining healthy bones and muscles. Additionally, spinach juice is a great source of antioxidants, which can help to protect the body from the damaging effects of free radicals. While spinach juice can offer many health benefits, it’s important to consume it in moderation as part of a balanced diet and in consultation with a healthcare professional. Whether you’re looking to improve your overall health, or simply want to enjoy the delicious taste of spinach juice, it’s a great option that can help you achieve your health and wellness goals.