spinach stems benefitsprivate sushi chef fort lauderdale

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If you are thinking about cutting off the stems of spinach, there are a few things to keep in mind. The possible health benefits of consuming spinach include improving blood glucose control in people with diabetes, lowering the risk of cancer, and improving bone health. Cataracts are an eye condition caused by oxidation of the lens of the eye. Broccoli roots, spinach stems, beets leaves, and turnip leaves are all nutritious foods, and they can be consumed in moderation. SO GOOD FOR YOU. Spinach may decrease oxidative stress, improve eye health, and help prevent heart disease and cancer. Unfortunately, some people are sensitive to this oxalate, and these individuals may develop kidney stones from a high-oxalate diet. Cynthia Sass is a nutritionist and registered dietitian with master's degrees in both nutrition science and public health. Butter them up! (2016). Spinach contains two components, MGDG and SQDG, which may slow down cancer growth. WebSpinach is a superior supplier of vitamin K, vitamin A, manganese, magnesium, folic acid, iron, vitamin C, vitamin B2, and potassium, and it includes a lot of dietary fiber, vitamin B6, vitamin E, and omega-3 fatty acids, which are essential for the maintenance, improvement, and regulation of human tissues. This condition might make you feel weak, dizzy, and have trouble breathing. Due to its high potassium content, spinach may help reduce or manage high blood pressure. Vitamin K plays a vital role in blood clotting, as well as bone and heart health. It is a great idea to add raw spinach to your smoothies for a more nutritious diet. In one study, these compounds helped slow tumor growth in a persons cervix. Additionally, spinach contains some interesting compounds such as kaempferol and nitrate, and these compounds may have a beneficial impact on our body. Health Benefits of Spinach Green Goodness. How Viagra became a new 'tool' for young men, Ankylosing Spondylitis Pain: Fact or Fiction, https://www.sciencedirect.com/science/article/abs/pii/S0026049518301537, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6164534/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5726210/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5315033/, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC5409680/, https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/how-potassium-can-help-control-high-blood-pressure, https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC8157348/, https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/, https://www.tandfonline.com/doi/full/10.1080/01635581.2015.990573, https://www.kidney.org/atoz/content/potassium, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6723188/, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC8229448/, https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6051000/, https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/. However, some people may benefit from limiting their intake of this vegetable. Here you will find the complete nutritional values for spinach per 100-gram serving (2). Finally, make sure not to overcut the stems if you plan on using them in either of these ways. Spinach is high in insoluble fiber, which may boost your health in several ways (2). Quinoa is packed with nutrients, and it's also gluten free. Soaking them helps to get the soil and other residues off the stems. The macular pigment acts like internal sunglasses to protect the eyes. Basically, you can add spinach to nearly any dish. We can also increase the absorption rate of all fat-soluble vitamins (A, D, E, K) by consuming them alongside a source of fat. If youre interested in its health-boosting potential, spinach is an easy food to add to your diet. Aside from squash, there are a variety of vegetables available such as pumpkin, acorn, and kababocha. There are many different species of spinach, but the vegetable generally has rounded, dark green leaves. Omega-3 fatty acids, which help to protect the brain from Alzheimers, Parkinsons, schizophrenia, bipolar disorder, and depression, have been shown to be beneficial. Additionally, spinach contains some interesting compounds such as kaempferol and nitrate, and these compounds may have a beneficial impact on our body. This system keeps you safe from viruses and bacteria that cause disease. You can then add the spinach leaves to a blender along with the other ingredients for your smoothie. The possible health benefits of consuming spinach include improving blood glucose control in people with diabetes, lowering the risk of cancer, and improving bone health. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional. Birthing babies with Spina bifida are protected against infection by taking folic acid in the early stages of pregnancy. Second, if you are going to be using the spinach for cooking or salad purposes, make sure to wash and dry the stems before using them. In one study published in 2016 in the journal Nippon Ganka Gakkai Zasshi [Journal of the Japanese Ophthalmological Society], researchers examined the eyes of 11 participants who consumed 75 grams of frozen spinach containing 10 milligrams of lutein daily for two months. For individuals trying to limit food sources of oxalate, spinach is not a good fit. Food Chemistry. Health.com uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Is the ketogenic diet right for autoimmune conditions? Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair. It is acceptable to eat spinach stems. Spinach also has several health benefits. 1) Rich In Carotenoids (Vitamin A) Health benefits of spinach Oxidative stress. Spinach is rich in dietary folate, and it contains 49% of the RDA per 100 grams. (2022). Best food forward: Are algae the future of sustainable nutrition? Sass is also a three-time New York Times best-selling author and Certified Plant Based Professional Cook. If youre looking for a nutritious and delicious smoothie that wont leave you feeling sluggish or heavy, try adding spinach to your list of ingredients. Adequate vitamin K consumption is important for good health. If you have trouble deciding if a particular part of spinach is edible, taste it before eating it. Spinach juice helps support your bone structure and teeth because its full of: Calcium; Vitamin C; Vitamin D; Potassium; Magnesium 2005 - 2023 WebMD LLC. First, spinach is high in thiamin and niacin, which can lead to deficiencies in these nutrients. If you dont like the taste of spinach, you can add other ingredients to your smoothie to mask the taste. Inflammation is part of how your body mends itself after you get hurt or come into contact with a dangerous substance. Most of the health benefitsthat spinach can confer relate to the nutrients it provides. Ice cubes, pineapple, banana slices, diced apples, baby spinach, and almond milk are all included. Most of the calories in this vegetable come from protein and carbohydrates. http://seasonalcookinturkey.com/spinach-stems-recipes/, https://ganga108.wordpress.com/2016/03/08/spinach-stems/. Health Benefits of Spinach Green Goodness. You can unsubscribe at any time. One cup of leafy green vegetables contains more than 160 milligrams of potassium, calcium, magnesium, and phosphorus in addition to potassium, calcium, magnesium, and phosphorus. Blend spinach into anything from a fruit smoothie to pancakes to hummus, and add it to soups, veggie chili, and tacos. You can chop the stems into 2-2.5 cm pieces and saut them with a little chili. USDA database for the flavonoid content of selected foods. The researchers found microwaving vegetables was the best way to preserve vitamin K. Blanching, or adding vegetables to boiling water to remove their skins, significantly reduced the vitamin C content. Raw spinach is high in vitamins, has very few calories, and tastes the same as it was when it was raw. Spinach is a type of vegetable that can be eaten fresh or cooked. If you are in this risk group, talk to your doctor about including spinach in your diet.. All rights reserved. People at risk for developing calcium oxalate kidney stones should moderate their intake of oxalate-rich foods. They stated that the compounds found in spinach could reduce oxidative stress. If you find that your smoothie is too thick, you can always add more liquid until it reaches the desired consistency. You might think sipping water and other drinks are the only way to hydrate. It is critical to thoroughly scrub them before eating them so that any residue does not accumulate. WebHow to Prepare Spinach. A spinach smoothie can provide a healthy start to the day and has a number of benefits, including increasing fiber intake, contributing to your daily 5 a day requirement for vitamin C, boosting your vitamin D levels, keeping you energized, and potentially helping with common health conditions such as eczema. A healthy smoothie should consist of at least one or two handfuls of raw spinach. Does blending destroy nutrients? When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. Spinach is rich in many nutrients, including Vitamin A, Vitamin C, Vitamin K, iron, folate, and potassium. Furthermore, leafy vegetables can aid in digestion. This is why one of the primary symptoms of iron deficiency is heavy fatigue. Eating too much fiber can cause gas, cramping, and abdominal pain. WebIt has a high amount of protein for a plant and is also a good source of magnesium, phosphorus, and potassium. Individuals are able to exercise harder for a Last medically reviewed on March 8, 2022. We link primary sources including studies, scientific references, and statistics within each article and also list them in the resources section at the bottom of our articles. For a quick and easy side dish, toss spinach with a simple vinaigrette made by whisking together extra virgin olive oil, balsamic vinegar, Dijon mustard, and dried Italian herb seasoning. Your body is always getting rid of and rebuilding bone tissue. It belongs to the amaranth family and is related to beets and quinoa. Add a touch of water and cover to steam until cooked. Source; http://seasonalcookinturkey.com/spinach-stems-recipes/ Spinach stems are a good source of nutrients like vitamin C and magnesium. As shown in the table, spinach is a very low-energy food and contains a minimal amount of calories. 100 grams of this leafy green provides 3.6 grams of carbohydrate, but most of this2.2 gramsis fibrous carbohydrate. Spinach is a rich source of minerals, and it is particularly high in vitamin K1 and carotenoid vitamin A precursors. Give them a try and see for yourself how delicious and nutritious they can be. Second, spinach is a good source of oxalates, which can cause skin irritation or skin disease. When blended into a smoothie, the stems help to thicken and add creaminess without changing the flavor. Zucchini, in addition to containing antioxidants, vitamin C, fiber, riboflavin, and a variety of minerals, is also high in vitamin B6. Spinach contains many important plant compounds, including: These can play important roles in the body, from maintaining eye health to reducing inflammation. Spinach can be a healthy way to get some spinach into your diet, but there are some people who should not eat it because of the health risks it poses. As tasty as they are, spinach stems are also good for your health. When you chop spinach into small pieces, lutein releases from the leaves. All rights reserved. 13) (Left to right) barol16 / Getty Images, Lilechka75 / Getty Images, Nutrition Reviews: "The role of inorganic nitrate and nitrite in cardiovascular disease risk factors: a systematic review and meta-analysis of human evidence. Spinach is a nutritious leafy, green vegetable that may benefit skin, hair, and bone health. Instead of two cups of fresh spinach, you can use 1 cup frozen spinach because it is much smaller. Dont defrost; instead, add directly to the blender and blend. This method not only provides you with vitamins and minerals, but it is also a great way to reduce your morning sluggishness. Helps to maintain healthy cartilage, bones, skin, and teeth. Just be sure to thaw the spinach before adding it to the blender, otherwise youll end up with a clumpy smoothie. Keep the spinach in a refrigerator in a plastic bag for storing food. can you get sick from eating expired rice. However, the body absorbs this less easily than dairy sources of calcium. Cynthia is board certified as a specialist in sports dietetics and has consulted for five professional sports teams, including five seasons with the New York Yankees. You might think sipping water and other drinks are the only way to hydrate. Among vegetable sources of vitamin C, spinach is one of the best, and it provides almost 50% of the RDA per 100 grams. This low-calorie food is full of nutrients that are Boosts Hydration. The nutrients in this leafy green vegetable include fiber, potassium, and vitamin A, making it an excellent addition to any smoothie recipe. This will help to make them more tender and easier to eat. When cooked properly, stem tips help to add a slight bitterness and texture to the dish. Spinach is a vegetarian source of iron, a mineral you need to help red blood cells bring oxygen to different areas of your body. Release 3.2 (November 2015), Functional properties of spinach (Spinacia oleracea L.) phytochemicals and bioactives, Mind diet associated with reduced incidence of Alzheimers disease, Nitrate-rich vegetables increase plasma nitrate and nitrite concentrations and lower blood pressure in healthy adults, [Effects of constant intake of lutein-rich spinach on macular pigment optical density: A pilot study], Liberation of lutein from spinach: Effects of heating time, microwave-reheating and liquefaction, Effect of different cooking methods on the content of vitamins and true retention in selected vegetables. A good rule of thumb is to start with 1-2 cups of spinach for a small smoothie or 3-4 cups for a large smoothie. The Journal of Nutrition. Source; http://seasonalcookinturkey.com/spinach-stems-recipes/ Free radicals are byproducts of metabolism. That improves blood flow and eases stress on the heart. Free radicals are byproducts of metabolism. 2016;120(1):41-48. WebSpinach, a supercold-hardy leafy green, is a popular crop that can be planted in very early spring, as well as in fall and even winter in some areas.Learn more about planting and growing nutritious spinach in your home garden. When eating spinach, it must be thoroughly cleaned before consumption due to its gritty texture. Discover the other health benefits of chlorophyll. But what if we told you that those stems are actually packed with nutrients and can be used to make delicious smoothies? Nitrates open up or dilate blood vessels. For those reasons, the researchers concluded that eating more spinach may help curb chronic diseasesincluding heart disease, cancer, type 2 diabetes, and obesity. Health Benefits of Spinach Green Goodness. To use carotenoids, our body must first convert these compounds into retinol. Effect of different cooking methods on the content of vitamins and true retention in selected vegetables. Strengthens Your Bones and Teeth. Discover 15 foods that help lower blood pressure. Yes, spinach stems are edible. If you do choose to eat the stems, it is best to cook them first. You can serve it with a little rice and yoghurt. Spinach and other leafy greens high in vitamin C are crucial for building and maintaining collagen, which provides structure to skin and hair. First, always cut the stem from a fresh spinach plant before trying to do anything else with it. Saute fresh spinach with garlic, onions, and olive oil for a quick and nutritious side dish. Cardiovascular health: Insomnia linked to greater risk of heart attack. As everybody knows, it is real Popeye food. Full of Vitamin A, B6,C, Calcium, Iron and Magnesium it is a vegetable you really should try to eat as often as possible to get the maximum health benefits. Add it to your meals and snacks throughout the day for extra H2O. In contrast, vitamin K2 occurs in animal foods like cheese, meat, and organ meats, and also in fermented foods such as natto. However, two of these compoundszeaxanthin and luteinare associated with specific health benefits for our eyes. Not only does Vitamin A support the skins immune system (preventing disease and damage), but it also helps skin stay hydrated, reducing the appearance of fine lines and wrinkles.. Spinach is an excellent source of iron, which helps your body make hemoglobin. The nutrition facts for 3.5 ounces (100 grams) of raw spinach are (1): Most of the carbs in spinach consist of fiber, which is incredibly healthy. Eating vegetables at night will reduce the amount of work your body does in the morning, allowing you to digest and absorb the nutrients more easily. Receive notification each time we publish a new article, and get exclusive guides direct to your inbox. Spinach is rich in zeaxanthin and lutein, which are the carotenoids responsible for color in some vegetables. So next time youre prepping spinach for a smoothie, dont toss the stems! All rights reserved. You can find out more about our use, change your default settings, and withdraw your consent at any time with effect for the future by visiting Cookies Settings, which can also be found in the footer of the site. Raw, cooked, canned, or steamed, plain old spinach isnt always exciting. Additionally, iron deficiency is a common cause of hair loss, which a person can help prevent with a diet of sufficient iron-rich foods, such as spinach. Because fruit, fruit juice, yogurt, spinach, and fruit flavors are mixed in, the recipe results in a light tropical fruit smoothie. 2018 by GRUNDIG Intermedia GmbH. This article will provide a science-backed guide to spinach and its health benefits. But long-term inflammation can be unhealthy. Soaking them helps to get the soil and other residues off the stems. Spinach provides over 604% of the RDA for vitamin K. This essential fat-soluble vitamin plays an important role in several biological processes. You also get tons of vitamin A from spinach, which supports good vision. ", Johns Hopkins Medicine: "The Immune System. Read our. The taste of spinach is quite strong, so it will be quite noticeable in a smoothie. When you close the bag, get out all the air. So next time youre prepping spinach for a smoothie, dont toss the stems! Health benefits of spinach Oxidative stress. This happens because they lower levels of a hunger hormone and raise hormones that make you feel full. Pour the sauce over the drained stems and youve got yourself a delicious salad. Designed by Elegant Themes | Powered by WordPress, The Perfect Smoothie: How To Add Coconut Water, The Smoothie Meme Generator: An Easy And Fun Way To Make Memes, The Different Ways To Make Green Smoothies More Digestible, Healthy And Delicious Avocado Smoothie Recipes, Papaya Juice: A Refreshing And Healthy Drink. For instance, recent studies suggest that diets rich in these two compounds may protect against macular degeneration and other age-related diseases of the eye (26, 27). Just fry them in a little oil and steam them with garlic and onion. Spinach (Spinacia oleracea) is a leafy green vegetable that originated in Persia. 2016;146(5):986-993. doi:10.3945/jn.116.229807. 2019;277:573-578. doi:10.1016/j.foodchem.2018.11.023, Lee S, Choi Y, Jeong HS, Lee J, Sung J. There are pros and cons to both cooking and eating spinach, but the best way to decide which option is best for you is to experiment a little bit! In a study published in 2015 in the journal Alzheimer's & Dementia, researchers tracked the eating patterns and cognitive abilities of more than 900 adults aged 58 to 98 years for about five years. Toss spinach, feta, toasted almonds, red onions, and apples to make a classic spinach salad. For extra flavor and better absorption of the fat-soluble vitamins, try sauteing the spinach in the remaining beef fat. Studies suggest thylakoid extracts from plants like spinach may reduce your appetite. Oxalate is an antinutrient found in many plants and has been linked with some health problems. When the researchers fried spinach at a high temperature, a considerable percentage of the lutein decreased after two minutes. ", Mayo Clinic: "Osteoporosis," "Iron deficiency anemia. Spinach stems are a great source of fiber, vitamins A and C, and iron. 7 Incredible Health Benefits of Spinach Juice 1. Learn more about vitamin K deficiency and its risks. Spinach is high in vitamin K1, which serves several functions in your body but is best known for its role in blood clotting. Spinach is also very adaptable, and people consume it in a variety of different ways, from soups and curries to raw salad leaves. As a result of better performance levels, red spinach can also improve muscle growth. This content is for informational purposes only and Nutrition Advance does not provide medical advice. This will help avoid any problems down the road. To prepare spinach for a smoothie, you will need to wash the spinach leaves thoroughly and then cut them into small pieces. However, there is one area where spinach stem may be harmful- when eaten raw. Although this study was quite small, its findings are backed up by other animal and human research (12, 13, 14). Here, we look at eight foods that boost serotonin, Vegetables are good sources of vitamins, minerals, and fiber. Magnesium is found in many different foods. Per the Department of Agriculture, three cups of raw spinach provide approximately 20 calories, less than one gram of fat, two grams of protein, three grams of carbohydrates, and two grams of fiber. Spinach is a green leafy vegetable that is high in Vitamin K and calcium. Additionally, spinach contains some interesting compounds such as kaempferol and nitrate, and these compounds may have a beneficial impact on our body. That occurs when the plant walls become soft, which helps to release and absorb the nutrient. Eye health. Spinach is a popular leafy green vegetable that can be used in a variety of ways. For example, some people might enjoy spinach because of how healthy it is for their diet, while others might not like it because its poisonous to them. Vitamin A is an essential fat-soluble vitamin that can boost immunity and has antioxidant activity (3). Receive a notification each time we publish a new article, and get exclusive guides direct to your inbox. When a new smoothie is introduced to me, I hear concerns about whether spinach can be detected in smoothies. Cooked spinach is considered to be healthier than raw spinach. WebThe ergogenic benefits of a red spinach supplement stem from its nutrient density and high nitrate levels. This is an article about oxalate and its health effects. WebMD does not provide medical advice, diagnosis or treatment. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. There are many factors to consider when deciding if a food is bitter, but bitterness is often determined by the presence of alkaloids. One study found that women who had a higher dietary intake of lutein were 23% less likely to develop cataracts than those who had a low-lutein diet. In addition to its many vitamins and minerals, spinach provides antioxidants that link to anti-inflammation and disease protection. Eating spinach contains many nutrients such as iron, magnesium, and vitamins A and C. Aside from spinach, here are a few other vegetables that can be added to your smoothie. Microwave strips of fresh spinach combined with olive oil, lemon juice, and cheddar or mozzarella cheese to make an easy spinach dish kids will love. Vitamin C assists with the growth and repair of all tissues. Straight species Malabar spinach has yellowish stems and green leaves and is a pleasing enough plant, but it's the red-stemmed cultivar 'Rubra' that really catches the eye (whether it's growing in a pot or lounging in a salad bowl). MNT is the registered trade mark of Healthline Media. Raw spinach has roughly the same amount of nutrients as fresh spinach. Here are a few science-backed ways that quinoa can support your health. by Shauna Havey | Nov 15, 2022 | Smoothies. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Consuming large amounts of oxalate in the diet can increase a persons risk of developing kidney stones. Each serving of this fruit- and veggie-packed treat contains a serving of pineapple, banana, or apple. So, it's important to consume spinach raw for maximum lutein intake. So what is the verdict on spinach? Consuming foods that are high in potassium helps lower your blood pressure. Fibrous carbohydrate is a lot more filling than refined carbs, and it can help to reduce food cravings (, Fiber may potentially improve the health of our gut microbiota; the beneficial bacteria living in our digestive system. Cucumbers, as a fruit, are an excellent source of hydration, as well as a source of skin health and blood sugar stabilization. Blend fresh or frozen spinach, strawberries, pineapple, banana, plain Greek yogurt, and chia seeds to make a delicious smoothie. However, dont forget the scrub them well. Another good reason to eat Malabar spinach is that it has a good amount of antioxidants, particularly beta carotene and lutein, those naturally occurring chemicals that help keep your cells from aging. However, both are highly nutritious vegetables, and both can form part of a healthful diet. It is true that frozen spinach is a low-cost and long-lasting alternative to fresh spinach. So, for the best results, mix up how you consume spinachsome raw, some cookedbut avoid overcooking your leafy green vegetables. The vitamin C in spinach has many benefits, including helping your body make collagen, which it needs to repair injuries. As such, it could interfere with blood-thinning medication. Likewise, one animal study notes that spinach might suppress cancer formation (26). However, some people prefer to remove the stems before eating spinach. Its a great source of folate, which may prevent neural tube defects, such as spina bifida, during pregnancy. Additionally, research has shown that eating cooked spinach can actually improve your overall health. Research suggests chlorophyll may have anticancer properties and that people who eat diets rich in green vegetables may have a lower incidence of developing cancer. It may reduce oxidative stress, promote eye health, fight cancer, and regulate blood pressure. The most common variety is calcium stones, which consist of calcium oxalate. Vitamins: Spinach is rich in vitamin B and other important vitamins such as A, E, K, and C that helps to improve the skin texture and treat numerous skin-related disorders. Another good reason to eat Malabar spinach is that it has a good amount of antioxidants, particularly beta carotene and lutein, those naturally occurring chemicals that help keep your cells from aging. (2021). Spinach also has a high oxalate content, which binds to calcium and makes it difficult for our bodies to use. The frozen spinach will help make your smoothie thick and creamy. Spinach is one of the biggest food sources of provitamin A carotenoids. By clicking Subscribe, I agree to the WebMD, Smart Grocery Shopping When You Have Diabetes, Surprising Things You Didn't Know About Dogs and Cats, Smoking Pot Every Day Linked to Heart Risks, Artificial Sweetener Linked to Heart Risks, FDA Authorizes First At-Home Test for COVID and Flu, New Book: Take Control of Your Heart Disease Risk, MINOCA: The Heart Attack You Didnt See Coming, Health News and Information, Delivered to Your Inbox, Becoming a Vegetarian: Foods to Choose From. Roberts JL, Moreau R. Functional properties of spinach (Spinacia oleracea L.) phytochemicals and bioactives. Spinach stems are a great source of fiber, vitamins A and C, and iron. Some antioxidants in spinach include kaempferol, quercetin, myricetin, and isorhamnetinalso known as flavonoids. Some people say yes while others say no. Vitamin A also helps to protect against a wide range of other diseases, including blindness, certain cancers, acne, and osteoporosis. Give it a try and reap those vitamins, minerals, and antioxidants that promote healthy living. You should try to eat one cup (about the size of a tennis ball) of some type of leafy green vegetable, like spinach, every day. People who are taking blood thinners, such as warfarin, should consult with their healthcare practitioner before eating large amounts of spinach (34).

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