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Cardiologists named one of the most useful vegetables for the heart

Кардиологи назвали один из самых полезных овощей для сердцаTOP 9 reasons every day to eat spinach.

Spinach is an incredibly useful and low-calorie product. It is full of vitamins, antioxidants and healthy nutrients.

Spinach has a mild, pleasant taste and is a complement to many dishes.

Thus, the 9 benefits of the daily consumption of spinach.

1. Spinach helps to keep your brain in good shape

Dementia is a General term for decline in mental abilities that the acquisition of new skills difficult or impossible. This terrible disease is very common among older people in America.

Despite the fact that a cure for dementia is not invented, it is possible to take measures to prevent it . The study revealed that spinach affects mental ability and helps in the prevention of dementia. At rush University in Chicago surveyed over 950 older people in relation to their diet. Participants (mean age 81 years), which included leafy vegetables (spinach and cabbage) were more active than those who have neglected vegetables in spite of these superior factors like physical exercise, family history and education.

On average, the participants consuming leafy vegetables, were mentally 11 years younger. Lead researcher Martha Clare Morris said that the increase in such products in the diet is one of the easiest ways to avoid Alzheimer’s disease and dementia.

2. Spinach will help to become stronger

Spinach to increase the rate of protein synthesis, which helps to make the muscles stronger. In the experiment on animals, conducted at the Karolinska Institute in Sweden, researchers found that the nitrate contained in the leaves of spinach, promotes increase of rat muscle mass. The amount of nitrates consumed by the mice, equivalent to about 200-250 g of spinach a day for a man. It’s a bit to the daily diet, but will bring many benefits for your body.

3. Spinach protects your heart

A significant advantage of spinach is that it contains omega-3 acids. Omega-3 fats known as essential fats that the body cannot produce itself. They need to at meals. Consumption of omega-3 fat helps prevent rheumatoid arthritis, stroke and cancer, but the most convincing evidence to date connected with heart diseases.

Omega-3 essential to help the heart beat in a constant, regular rhythm. School of public health, argues that erratic heartbeats (arrhythmias) are the leading cause of over 500,000 deaths in America each year. Omega-3’s also lower blood pressure and improve the function of blood vessels, which is also an important factor.

4. Spinach save your eyesight

Spinach, like other green vegetables, rich in lutein and zeaxantine. These substances can help prevent cataracts and protect your eyes from harmful UV sunlight.

The study, conducted at the Ohio state University, it was revealed that lutein and zeaxanthin reduce the effects of ultraviolet radiation on eye health by 50-60 percent. Not yet completely clear how these antioxidants protect the eyes, but when the number of Americans with cataracts is estimated that amounted to 30.1 million by 2020, the idea is to include in your diet spinach is a good.

5. Spinach helps control appetite

Spinach is rich in dietary fiber. 100 g of spinach contains 2.2 g of dietary fiber, almost 10 percent of the daily value.

A diet high fiber level has many advantages. According to the Mayo clinic, it can help to normalize bowel function, maintain intestinal health and to help achieve a healthy weight. School of public health, Harvard University Chan claims that dietary fiber reduces the risk of heart disease, diabetes, and heart disease.

6. Spinach fights cancer

According to scientists, the spinach has potent anticancer properties due to its high content of carotenoids, pigments that give vegetables and fruits the color.

“Researchers believe that carotenoids seem to prevent cancer by acting as antioxidants, that is, cleaning of potentially dangerous “free radicals” from the body before they can cause harm,” reads the website AICR.

Carotenoids in dark green leafy vegetables were associated with prevention of cancer of the throat, skin, easy. A large amount of vitamin C in spinach (100 g per serving, almost half the daily value) is also a plus in terms of cancer prevention. Products containing vitamins, can reduce the risk of esophageal cancer .

7. Spinach reduces the risk of stroke

Doctors believe that patients potrebuje more amount of potassium through food, have a lower risk of stroke than those who take supplements in the form of potassium. This means that in order for potassium to be effective, it must be consumed through food. One hundred grams of spinach contains 15 percent of the daily value of potassium.

8. Spinach helps to keep the skin clean and healthy

According to the Mayo clinic , spinach is organic food. This is probably partly due to the high content of vitamin A, which helps to prevent skin ageing and maintain healthy skin tone. On the other hand, it was found that a diet with high levels of processed carbohydrates and unhealthy fats promotes skin aging.

9. Spinach prevents depression

According to the Alliance Depression and Bipolar support currently, 15 million Americans struggle with major depressive disorder. Insufficient magnesium was associated with a decrease in serotonin levels. Serotonin plays a crucial role in promoting a positive and healthy mood, and low serotonin is associated with depression.

One hundred grams of spinach contains 19 percent of the daily value of magnesium, so this food can help fight depression and promote good mental health.

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