With its tender leaves and mild flavor, spinach is a versatile vegetable. Interestingly, the cooler the temperatures and the greater the stress the spinach endures during its growth, the richer it becomes in vitamins and minerals. Turns out that spinach offers some amazing benefits.
Cancer fighter
Rather than saying that green vegetables prevent cancer, science likes to identify individual substances that have proven efficacy in the lab. Spinach contains chlorophyll; chlorophyllin (a substance produced from chlorophyll), and other substances abbreviated as NOG and MGDG, which have been found to have anticancer actions. These actions include reducing carcinogen activity, blocking colon cancer cell multiplication, intercepting tumor growth, and inhibiting cancer initiation and progression. NOG has been found to play a key role in regulating the expression of genes. Researchers view this substance as having potential therapeutic value when it comes to fighting cancer.
Diabetes Defier
Spinach contains nitrates, which have been demonstrated to reverse insulin resistance when consumed. Mice were fed a high-fat and high-fructose diet with and without spinach-derived nitrates. The high-fat and high-fructose diet was used to cause insulin resistance, endothelial dysfunction, and inflammation in the mice. Then the researchers compared the impact of spinach nitrates on insulin resistance, markers of endothelial function, blood lipids (such as triglycerides and cholesterol), and inflammation in the mice, and amazingly, all these parameters improved in the mice that were given the spinach-derived nitrates. The cells lining the blood vessels became healthier. Triglycerides, total cholesterol, and LDL cholesterol levels were reduced. HDL cholesterol levels improved, as well. The spinach nitrates also decreased blood markers of inflammation. That is a pretty impressive accomplishment for one element found in a green leafy vegetable.
Strengthening sexuality
In a random study of American males of 40–70 years of age, more than 50 percent indicated that they had some form of erectile dysfunction. This could be related to the reality that tobacco and alcohol, rather than green leafy vegetables, are advertised as sexy. While alcohol reduces testosterone levels and can ultimately lead to impotence, green leafy vegetables increase nitric oxide levels in the blood, which ensures that men retain optimal function. Viagra’s efficacy to treat impotence and sexual dysfunction is dependent on its ability to manipulate nitric oxide.
Chewing spinach and other green leafy vegetables is more effective in producing nitric oxide than drinking them in a smoothie or juice form, since the benefit we derive from food has much to do with the length of time it stays in the mouth.
Appetite suppressor
Spinach and other green leafy vegetables are also a source of thylakoids. After giving five grams of spinach leaf extract to volunteers, researchers measured satiety (post-meal satisfaction) and compared the ratings to a placebo group. Those who took the extract had increased satiety two hours later. The spinach extract is thought to promote the release of hormones that help us feel full, while increasing other hormones that regulate appetite suppression and food cravings.
Thylakoids have also been found to lessen body fat accumulation and lower blood lipids in humans and rodents. Animals who consumed thylakoids had reduced body fat mass deposition and reduced liver fat accumulation compared to control groups. Fat cells decreased in size, increasing fat usage as a source of fuel.
Muscle builder
Mice who drank nitrate-laced water developed stronger muscles than a non-nitrate-supplemented control group. Muscle fibers used for high intensity workouts were impacted positively in the mice that drank the nitrate-laced water. Nitrate consumption increases two proteins that pertain to muscle action and was found to improve the force of muscle contraction. Turns out that two cups of sautéed spinach will do the trick—just what we might find in the can Popeye used to swallow.
Brain booster
A study was conducted in which 960 elderly, dementia-free individuals whose average age was 81 were studied for about five years. During that time, they were given many cognitive tests, and the researchers found that consumption of green leafy vegetables was significantly associated with slower cognitive decline. Those who consumed the most green leafy vegetables during that time were assessed to be 11 years younger cognitively than those who consumed the least!
Anyone hungry for spinach or any other green leafy vegetable? I hope so.
Research References:
Li, Ting, Xinshan Lu, Yanfei Sun, and Xingbin Yang. 2016. “Effects of Spinach Nitrate on Insulin Resistance, Endothelial Dysfunction Markers and Inflammation in Mice With High-fat and High-fructose Consumption.” Food & Nutrition Research/Food & Nutrition Research. Supplement 60 (1): 32010. https://doi.org/10.3402/fnr.v60.32010.
Rebello, C J, C E O’Neil, and F L Greenway. 2015. “Gut Fat Signaling and Appetite Control With Special Emphasis on the Effect of Thylakoids From Spinach on Eating Behavior.” International Journal of Obesity 39 (12): 1679–88. https://doi.org/10.1038/ijo.2015.142.
“Leafy Greens Linked With Slower Age-related Cognitive Decline.” 2018. National Institute on Aging. February 23, 2018. https://www.nia.nih.gov/news/leafy-greens-linked-slower-age-related-cognitive-decline.
