When deciding which vegetables to grow in you backyard garden, a must-have is Spinach. This dark, leafy green vegetable is very versatile and has numerous health benefits. Jam-packed with nutrients, one cup of fresh spinach contains 200% of your daily value of vitamin K, 20% of the RDA of dietary fiber, 337% of the RDA of vitamin A, and 10% RDA of folate. Spinach has been found to help contribute to increased immunity, decreased blood pressure, a healthy nervous and cardiovascular system.
VITAMINS
Vitamin K helps mediate both coagulation and anticoagulation. English please? This means that vitamin K helps your blood adjust by thickening or thinning, allowing easier flow throughout your veins. With that said, consuming spinach can help decrease blood pressure, ultimately increasing cardiovascular health.
Both vitamin K and vitamin A help promote healthy skin. Spinach also contains a carotenoid, lutein, with helps promote healthy eyes and skin. If your teenager is going through puberty and possibly dealing with embarrassing acne, try sneaking spinach into their meals to help their skin and their confidence.
TIPS FOR INCORPORATING SPINACH INTO YOUR MEALS
Pasta fanatic?
Pasta fanatic?
Add some fresh spinach to your pasta or lasagna dishes.
Are your salads not dark enough ?
Start with your usual lettuce blend and slowly incorporate more and more dark leafy spinach to your blends each time you make salad.
Smoothie lover?
Throw some spinach into a delicious fruit-filled smoothie.
http://www.recipe4living.com/recipes/blueberry_spinach_smoothie.htm
Lacking iron or calcium?
Lacking iron or calcium?
Spinach is a great source of both iron and calcium, two important nutrients, but oxalic acid can hinder their absorption. Try pairing spinach with foods high in vitamin C to help increase their absorption.
Kill two birds with one stone
Add spinach to your omelets and enjoy your breakfast with a delicious glass of orange juice.
CANCER FIGHTING
Not only can spinach contribute to decreasing acne and breakouts, but this yummy leafy green has 13 flavanoids; phytonutrients that help slow cell division that occur in stomach and skin cancer cells.
FOLATE
Spinach, and many other dark leafy vegetables, is a great source of folate, also known as folic acid. Folate is very important in the development of cells and is crucial for women during pregnancy and helps prevent birth defects.
I encourage you to plant spinach in your backyard garden so you can have fresh spinach, cooked or raw, whenever you want without going to the grocery store.
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