The body doesn’t absorb non-heme iron as well as heme iron, but you can increase absorption by pairing spinach with a solid source of vitamin C, says registered dietitian Ryhan Geiger, RD. There are two types of iron: heme, which is found in animal foods, and non-heme, which comes from plant foods, including spinach. These cells are in charge of bringing oxygen to all your organs and tissues, so they’re pretty darn important. Spinach is a source of iron, a mineral used to make a hemoglobin, the main component of red blood cells. The exact mechanisms vary by nutrient, but in general, they work by reducing oxidative stress, neuroinflammation (i.e., inflammation of the brain and spinal cord), and the buildup of proteins involved in conditions like Alzheimer’s disease Spinach provides iron to support healthy blood. This is due to its high content of lutein, beta-carotene, folate, and phylloquinone (a form of vitamin K), all of which protect brain cells over time. According to the journal Neurology, a daily intake of just one serving of leafy greens (½ cup cooked), such as spinach, can slow down age-related cognitive decline. Here’s some food for thought: Spinach is one of the best foods for brain health. Story continues Spinach is serious brain food. This is key because high blood pressure is a major risk factor for heart disease, the leading cause of death in the U.S., according to the Centers for Disease Control and Prevention. What’s more, spinach is a stellar source of folate and magnesium, two nutrients that increase the production of nitric oxide, a molecule that has a blood pressure-lowering effect, she says. Potassium also works by balancing the body’s level of sodium-which, in high amounts, can increase blood pressure. “ Spinach is a good source of potassium, which helps lower blood pressure by relaxing blood vessels,” Meshulam says. Spinach has potassium to help manage blood pressure. However, as antioxidants (like those in spinach) help combat free radicals, they can prevent oxidative damage and keep your cells healthy, Meshulam says. When free radicals build up in the body, it leads to cell damage and oxidative stress, a major contributor to chronic conditions like cancer, heart disease, and type 2 diabetes. This is key for overall health, as antioxidants neutralize free radicals, she explains. “Spinach is rich in many different antioxidants, such as lutein, beta-carotene, and vitamin C,” says registered dietitian Marissa Meshulam, MS, RD, CDN. Related: The Top 10 Superfoods, According to More Than 1,100 Registered Dietitians Health Benefits of Spinach Spinach is high in antioxidants.
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