菠菜 （Spinacia oleracea) is a leafy green vegetable that originated in Persia.

它属于苋菜家族，与甜菜和奎奴亚州有关。更重要的是，它被认为是非常健康的，因为它装满了营养和抗氧化剂。

吃菠菜可能会有益于眼睛健康，减少氧化应激，有助于预防癌症，降低血压水平。

There are many ways to prepare spinach. You can buy it canned or fresh and eat it cooked or raw. It’s delicious either on its own or in other dishes.

This article tells you everything you need to know about spinach.

菠菜叶 分享pinterest.
Claudia Lommel / stocky团结

The nutrition facts for 3.5 ounces (100 grams) of raw spinach are ( 1 ）：

  • Calories:23
  • Water:91%
  • 蛋白质：2.9 grams
  • Carbs:3.6 grams
  • 糖：0.4 grams
  • 纤维：2.2 grams
  • Fat:0.4 grams

Carbs

Most of the carbs in spinach consist of fiber, which is incredibly healthy.

菠菜also contains small amounts of糖, mostly in the form of glucose and fructose ( 1 ）。

Fiber

菠菜is high ininsoluble fiber，这可能以多种方式提高您的健康状况（ 2 ）。

随着食物通过您的消化系统，它将散装增加到粪便。这可能有助于防止便秘。

概括

菠菜is low in carbs but high in insoluble fiber. This type of fiber may benefit your digestion.

菠菜is an excellent source of many vitamins and minerals, including (3）：

  • Vitamin A.菠菜is high in carotenoids, which your body can turn into维生素A..
  • Vitamin C.这种维生素是一种强大的抗氧化剂，促进皮肤健康和免疫功能。
  • 维生素K1。这种维生素对于血液凝固至关重要。值得注意的是，一片菠菜叶子含有一半的日常需求。
  • 叶酸。也称为叶酸或维生素B9，这种化合物对此至关重要pregnant women和essential for normal cellular function and tissue growth.
  • Iron.菠菜是这种必需矿物质的优秀来源。铁有助于产生血红蛋白，使氧气带给您的身体组织。
  • Calcium.这种矿物质对于骨骼健康和神经系统，心脏和肌肉至关重要的信号分子至关重要。

菠菜also contains several other vitamins and minerals, including potassium, magnesium, and vitamins B6, B9, and E.

概括

菠菜is an extremely nutrient-rich vegetable. It packs high amounts of carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium.

菠菜含有几种重要的植物化合物，包括（ 4 , 5 , 6 , 7 ,8, 9 , 10 ）：

  • 叶黄素。This compound is linked to improvedeye health.
  • Kaempferol.这种抗氧化剂可能会降低癌症和慢性病的风险。
  • Nitrates.菠菜contains high amounts of nitrates, which may promote heart health.
  • Quercetin.This antioxidant may ward off infection and炎. Spinach is one of the richest dietary sources of quercetin.
  • 玉米蛋白。像叶黄素一样，玉米蛋白还可以改善眼睛健康。
概括

菠菜boasts many plant compounds that can improve health, such as lutein, kaempferol, nitrates, quercetin, and zeaxanthin.

菠菜is extremely healthy and linked to numerous health benefits.

它已经被证明可以改善氧化应激,眼睛health, and blood pressure.

Oxidative stress

Free radicals are byproducts of metabolism. They can cause oxidative stress, which triggers accelerated aging and increases your risk of cancer and diabetes ( 11 ）。

但是，菠菜包含antioxidants, which fight oxidative stress and help reduce the damage it causes.

在八个健康的人中发现一项研究发现菠菜有助于预防氧化损伤。虽然这项研究非常小，但其发现由其他动物和人类研究支持（ 12 , 13 , 14 ）。

Eye health

菠菜很丰富玉米蛋白和叶黄素，这是某些蔬菜中的颜色负责的类胡萝卜素。

人眼还含有大量这些颜料，这些颜料可保护您的眼睛免受阳光造成的损坏（ 15 ）。

此外，一些研究表明，玉米黄芩苷和叶黄素的工作，以防止黄斑变性和白内障，这是失明的主要原因（ 16 , 17 , 18 , 19 ）。

These compounds may even be able to reverse existing damage ( 20 , 21 ）。

Cancer prevention

菠菜含有两种组分，MGDG和SQDG，可能减缓癌症生长。

In one study, these compounds helped slow tumor growth in a person’s cervix. They also decreased the size of the tumor (22, 23 ）。

几项人类研究将菠菜消耗链接到降低前列腺癌的风险。吃这种叶茂香的绿色也可能有助于预防乳腺癌（ 24 , 25 ）。

Likewise, one animal study notes that spinach might suppress cancer formation ( 26 ）。

另外，菠菜包装大量的抗氧化剂，也可以打癌症( 27 ）。

血压

菠菜contains high amounts ofnitrates, which have been shown to help moderate blood pressure levels and decrease your risk of heart disease (28,29）。

One study in 27 people found that eating spinach effectively lowered blood pressure levels. Several other studies observed similar effects, indicating that spinach boosts心脏健康( 7 , 30 , 31 ）。

概括

菠菜有一系列福利。它可能会减少氧化应激，促进眼睛健康，抗击癌症和调节血压。

菠菜通常被认为非常健康。然而，它可能会对一些人造成不利影响。

肾结石

肾结石是由酸和矿物盐累积引起的。最常见的品种是钙石，其由草酸钙组成。

菠菜is high in both calcium and草酸盐, so people who are at a high risk of developing kidney stones should limit their intake ( 32 , 33 ）。

血液凝结

菠菜is高维生素K1，它在您的身体中提供了多种功能，但最为罕见地以其在血液凝固中的作用。

As such, it could interfere with blood-thinning medication. People who are taking blood thinners, such as warfarin, should consult with their healthcare practitioner before eating large amounts of spinach ( 34 ）。

概括

People who are prone to kidney stones may want to avoid spinach. This leafy green is also very high in vitamin K1, which can be a problem for people on blood thinners.

菠菜is a nutritious,leafy green.

This vegetable has been shown to benefit health in several ways.菠菜可能会降低氧化应激，改善眼睛健康，有助于预防心脏病和癌症。

如果您对健康促进潜力感兴趣，菠菜是一种轻松添加到您的饮食的食物。