¿Por qué la espinaca es buena para la salud?

Contenido Nutritivo

Vitaminas

Excelente Fuente de (Recomendación Diaria): 

  • Vitamina K – 181%
  • Vitamina A – 56%

Buena Fuente de (Recomendación Diaria): 

  • Folato – 15%
  • Vitamina C -14%

También una fuente de:

  • Vitamina E – 3%
  • Riboflavina – 3%
  • Vitamina B6 - 3%

Minerales

Buena Fuente de (Recomendación Diaria): 

  • Manganeso – 13%

También una fuente de:

  • Magnesio – 6%
  • Potasio – 5%
  • Hierro – 5%
  • Calcio – 3%

Otro

También una fuente de:

  • Fibra – 3%
  • Ácidos grasos omega 3
  • Antioxidantes: Kaempferol, Quercetina, Zeaxantina, Luteína

*Toda la información nutricional se encuentra en (1)

¿Cómo la espinaca previene las enfermedades crónicas?

Spinach, like many vegetables, prevent several chronic diseases that plague America today. Most notably, spinach helps to prevent cancer, diabetes, and cardiovascular disease.

¿Cómo la espinaca previene el cáncer?

In general, vegetables are recommended to be consumed daily in order to help prevent cancer. Spinach is a great resource to incorporate into your diet to prevent various cancers.

  • Spinach prevents cancer primarily through its antioxidants. Antioxidants will fight against free radicals, which are often a co-factor in the growth of cancer cells. As the free radicals continue to damage various tissues, the cancer cells proliferate until they infiltrate several parts of your body. (2)

  • Specifically, spinach is high in vitamin C content. Vitamin C has been shown to fight against a number of cancers, including lung, breast, and blood cancers. (3, 4, 5)

  • Spinach is also high in quercetin. Quercetin is an antioxidant that fights off the free radicals and is known as a “scavenging free radical” destroyer. (6)

    • Quercetin also provides additional apoptotic activity in tumor cells. This means that it will cause the tumor cells to die. (7)

    • Quercetin has been shown to prevent lung and colorectal cancers in many different studies. More studies must be done to confirm quercetin’s effects on ovarian cancers. (8)

  • Spinach is also rich in an antioxidant called kaempferol. Kaempferol has been shown to reduce several cancers, including skin, liver, and colon cancers. It primarily focuses on increasing apoptotic activity within tumor cells. (9)
  • Moreover, spinach is rich in two compounds, MGDG and SQDG, which have been shown to decrease the size of tumors in cervical cancer. (10)
  • As you can see, spinach is linked to a variety of benefits that help prevent cancer. Many studies have additionally linked spinach consumption to a decreased risk of breast cancer and prostate cancer. (11, 12)

¿Cómo la espinaca previene la diabetes?

  • Spinach is high in fiber content. As a result of fiber, you don’t eat as much since you feel fuller after a meal. So, you won’t face these drastic blood-sugar spikes after a meal. With limited sugar content and high fiber, it does not impact your blood sugars, and prevents blood sugar spikes by slow digestion(13)

  • Además de esto, los antioxidantes en las espinacas juegan un papel importante en el alivio de la diabetes tipo 2.

    • Los estudios han demostrado que el consumo de espinacas puede aliviar la inflamación. Además, el consumo de espinacas ha mostrado resultados prometedores en la prevención de la resistencia a la insulina. (14)

    • Los estudios también han demostrado que la espinaca juega un papel vital en el metabolismo de la glucosa, por lo que puede mantener sus niveles de glucosa bajo control después de una comida llena de espinacas. (15)

¿Cómo la espinaca previene las enfermedades cardiovasculares?

  • Spinach can help prevent several cardiovascular diseases. Specifically, spinach contains a lot of nitrates. Nitrates have been shown to lower and maintain your blood pressure levels. In turn, this helps decrease your risk of heart disease.

    • Specifically, one study showed that spinach reduced systolic and diastolic blood pressure levels by up to 5 mmHg. (16) Regularly consuming spinach can keep nitrate levels high, as they are broken down slowly and help maintain high levels of circulating nitrates.

  • Also, spinach is rich in Vitamin K1. This is an essential vitamin for blood clotting prevention. Blood clotting is often the result of high LDL cholesterol and your blood vessels being blocked by clumps of LDL cholesterol. Spinach is one of the richer sources in vitamin K1 compared to other fruits and vegetables (i.e., lettuce). So, be sure to incorporate spinach into your diet! (17)

La espinaca promueve una serie de beneficios para la salud

La espinaca no solo ayuda a prevenir enfermedades, sino que también apoya y promueve la función de varios sistemas importantes de nuestro cuerpo.

¿Cómo la espinaca promueve la salud inmunológica?

  • Spinach is especially rich in vitamin C content. Vitamin C is essential to improving your immune health because it increases the number of white blood cells that are found throughout your body. White blood cells act as one of our primary immune response systems by destroying and killing infected cells and particles. (18)

  • In addition to vitamin C, kaempferol helps improve your immune health by acting as a critical regulator in the repair pathway. Kaempferol focuses on eliminating the foreign cells and helps you fight off infections. (19)

¿Cómo la espinaca promueve la salud ocular?

  • Spinach has a number of different nutrients that contribute to eye health and relieve you of diseases such as age-related macular degeneration, which is often the cause of blindness in older adults.

  • En primer lugar, la espinaca es rica en vitamina A y beta caroteno. El beta-caroteno actúa como precursor de la vitamina A y ambos ayudan a mejorar su visión general, especialmente la visión nocturna. (20)

  • In addition, spinach is high in zeaxanthin and lutein, which are carotenoids. These carotenoids help provide the rich colors in some of the vegetables and protect your eyes from experiencing damage that is often caused by sunlight. Specifically, they have been shown to prevent macular degeneration and cataracts from forming in your eyes. (21)

  • Some studies have even shown that zeaxanthin and lutein can reverse existing eye damage. However, more studies need to be done to confirm these findings. (22, 23)

¿Cómo la espinaca promueve la salud ósea?

  • Spinach is a source calcium and magnesium. Magnesium helps to regulate calcium in the body.  Calcium is responsible for promoting bone health and keeps your bones healthy and dense. Maintaining healthy levels of calcium in your body is essential for the prevention of diseases such as rheumatoid arthritis and osteoporosis. (24, 25)

¿Cómo la espinaca promueve la salud de la piel?

  • As mentioned before, spinach is high in vitamin C content. Vitamin C has been shown in a number of studies to prevent sunburns and wrinkles from forming on your skin as you become older. (26)

¿Cómo la espinaca promueve la digestión?

  • Spinach is made up of rich content in fiber and water supply. Specifically, spinach is high in insoluble fiber levels. The insoluble fibers will help promote gut health, as it makes food travel through your gut more easily. As a result, you are less at risk for constipation, and you maintain regular bowel movements. (27)

¿Cómo la espinaca previene la anemia?

  • Anemia is a condition when there is not enough iron in your system to help carry oxygen from your lungs to different parts of the body. Common symptoms of anemia include immense fatigue, stomach pain, and drowsiness. Spinach has good iron content, so it can help prevent anemia by providing you the iron intake you need for the day. (28)