MAGNESIUM AND SPINACH

 That little green leafy vegetable known as spinach is one of the higher vegetables for magnesium. One cup of cooked spinach provides around 40% of the recommended daily magnesium intake. Why is magnesium important? According to Registered Dietitian Sonya Angelone, a spokeswoman for the Academy of Nutrition and Dietetics, magnesium factors into more than 300 reactions in the body. Important things like the body's ability to break down protein, helping muscles to function, and energy production. Magnesium also helps carry calcium and potassium across cell membranes.

You may want to take Popeye's advice and eat your spinach. Don't like spinach? Toss a few leaves in soups and casseroles. Add some fresh baby spinach leaves to your salad. If you aren't getting enough magnesium in your diet, you may need to rely on some supplements. Discuss with your doctor, if you think your magnesium levels might be low.

Spinach is just one of several foods containing magnesium. The photo below shows some of the others.

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SPINACH IS A MULTIVITAMIN!

Yes, that's right, consider eating your spinach as taking a multivitamin!  Spinach is loaded with vitamins A,C, and K.  You also get folate in spinach.  Folate boosts the production of brain chemicals that affect mood so if you or someone you know tends to suffer from depression, add spinach to the diet.  Low levels of folic acid are associated with depression.  If you think you don't like spinach, try a little in salads, toss some fresh spinach in soups, etc.  Learn to add this multivitamin to your diet!  It really is good for you, just like your mother said.

EASY WAYS TO GET MORE SPINACH INTO YOUR DIET

We all know spinach is good for us but many of us don't like to eat it.  Personally, I love spinach and could eat it every day.  I know that is not the norm.  Whether you like spinach or not, it is important to include it in your diet.  The American Heart Association recommends spinach (and other green leafy vegetables) as part of a heart-healthy diet as they provide good sources of vitamins A and C.  Spinach also a good source of iron, as was noted in a previous post on healthy foods for anemics.  Spinach also contains flavonoids and beta-carotene both of which are important to maintaining good health and preventing disease!  If you don't want to eat a spinach salad or a whole serving of cooked spinach, here are some easy ways to work spinach into your diet.  Whatever method you choose to use, just be sure to include spinach into your diet on a regular basis.  Try to include it at least once a week, starting out slowly if necessary.  Try these little tips:

• Use supermarket bagged spinach to save time if you don't like the rinsing, drying, stemming, etc required in bunches of fresh spinach.
• Coarse chop and toss into scrambled eggs and/or omelets.
• Sauté with garlic until just wilted and toss into tarts, casseroles, etc.
• Add chopped spinach leaves to rice and/or pasta dishes.
• Toss a handful of fresh spinach leaves into soups right at the end of the cooking time.  Chop up if you don't want to get a whole leaf in your spoonful of soup!
• Coarsely chop, toss in a little olive oil and put on pizza.
• Use fresh baby spinach leaves in smoothies.
• Chop and toss with onion and garlic.  Add to browned sausage and or ground beef or turkey and use as a filling in little handheld personal pies.  You could even use refrigerated pie crust or pizza dough without having to make your own.

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LEAFY GREENS AND TYPE 2 DIABETES

Based on 18 years of research of more than 71,000 women conducted by Tulane University and Harvard School of Public Health, for every serving of green leafy vegetables you add to your diet, you may slash your likelihood of developing Type 2 diabetes by 9%.  Green leafy vegetables include spinach, chard, kale, etc.

Disclaimer: I have to say greens are some of my favorite foods and I did develop Type 2 diabetes at age 60. However, diabetes runs heavy in my family, I had it on both my maternal and paternal sides so maybe eating greens is why I didn't get it until age 60. I have been a diabetic for 15 years but have never had to take insulin, so I am not complaining.

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Watercress, Who Knew!

Who would think something as small as watercress could be so important? According to an article in the year-end edition of the Saturday Evening Post 2023, watercress is a superfood. In a study published by the CDC, watercress is officially the healthiest vegetable in the world! Researchers at William Patterson University analyzed 57 fruits and vegetables and ranked them on a 100-point scale. The ranking is based on their nutrient density. Watercress was the only veggie to earn a perfect score. Watercress was followed by Chinese cabbage, Swiss Chard, beet greens and spinach. All those foods listed made it on the CDC's list of powerhouse foods. How many of these foods are in your daily diet? Maybe once a week, or how about once a month? I think most of us would need to add them. Thank God I love spinach, last on the list and I do like Chinese cabbage. The article went on to say watercress is incredibly versatile and can be added to salads, sandwiches, soups, smoothies and more. So, no excuses, start working this powerhouse veggie to your life, for your health's sake, of course.

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ANOTHER BENEFIT IN EATING DARK LEAFY GREENS

I know many get tired of hearing about dark leafy greens. Having said that, here I go again on benefits of eating dark leafy greens. According to an article, last year I believe, in The American Journal of Clinical Nutrition, eating dark leafy greens may reduce bowel cancer risk. Researchers say these greens are high in folate, which is crucial for the repair of damaged DNA and to optimize immunity. Both of those factors contribute to a reduced risk of cancer. The researchers suggest 400 mcg, of folate daily. Some foods to eat are spinach, broccoli, kale, etc. Below is a good group of foods to choose from.

FOLIC ACID AND THE LUNGS

Smokers should eat their green leafy vegetables.  As was mentioned earlier on this blog, these vegetables contain the compound folic acid known as folate.  Studies have shown that smokers who took fairly high doses of folic acid had much less lung cell damage than those who didn't.  Don't wait for the damage to be done.  Make green leafy vegetables a part of your everyday diet!

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GREENS FOR MUSCLE FUNCTION

Usually when one thinks about exercise or muscle function, they think protein. While protein is important, don't overlook the importance of green leafy vegetables! Dietary nitrates are found in almost all green leafy vegetables and a recent study has shown they play an important role in muscle function. This finding comes from a 12-year study reported in The Journal of Nutrition. To meet your nitrate needs it is believed that one should eat 1 cup of green leafy vegetables such as kale, arugula, spinach, etc a day. It is best to eat these greens raw, stir-fried or steamed to maintain their benefit. They will lose some of their nutritional value when boiled.

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DARK LEAFY GREENS WILL HELP DIAL DOWN INFLAMATION

Dark leafy greens deliver concentrated doses of nutrients known by studies to dial down inflammation. These dark leafy greens can help with inflammation because they contain good doses of vitamin A, vitamin C and vitamin K. You can enhance the absorption of these vitamins by cooking with a little healthy fat like olive oil. We are talking about kale, collard greens, and spinach as the top green leafy veggies.

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