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spinach

Interesting facts

 

Spinach (Spinacia oleracea) is a leafy green vegetable that originated in Persia. Its known in China commonly as the “ Persian green”. Although they look nothing alike spinach is related to beets and quinoa as it is part of the amaranth family.
 
One of the foods (in the group of leafy green vegetables) advised as part of the MIND diet (more information below).

Source of

 

  • Vitamin A
  • Vitamin C
  • Folic Acid
  • Vitamin K

Key health benefits

 

  • Supports psychological function. 20g of spinach is high in vitamin C which is known to support psychological function.

  • Low in FODMAPs. 75g of baby spinach and English Spinach are fine to eat if you are avoiding FODMAPs for your sensitive tummy.
  • Maintenance of bone health. Spinach is rich in vitamin K which is bone building nutrient (1).

  • Supports collagen formation for your skin. Vitamin C is a nutrient in spinach that can help boost your body’s natural production of collagen. Collagen is an important protein that prevents skin from ageing (2).

  • Protects cells from oxidative stress. Spinach contains the antioxidant vitamin C. Spinach also contains other antioxidants such as lutein, zeaxanthin and violaxanthins (3).

  • Maintains normal blood pressure. Spinach is a good source of potassium (4).

The MIND diet

 

MIND stands for the Mediterranean-DASH Intervention for Neurodegenerative Delay. The MIND diet was developed as a diet to support continued cognitive health as people get older. It combines aspects of two well known diets, the Mediterranean diet and the Dietary Approaches to Stop Hypertension (DASH) diet.


According to the research, eating more of the 10 recommended foods (of which green leafy vegetables are one) has been associated with a lower risk of cognitive decline over time (5).

Dr. Linia Patel

Registered dietitian

IG: @liniapatelnutrition

Key Nutrients: