Benefits and Facts of Healthy Spinach Recipes to Include in Your Diet

Mediterranean Diet Spinach May Reduce Risk of Type 2 Diabetes
A diet rich in leafy green vegetables was associated with a 14% reduced risk of developing type 2 Diabetes, a study by a team at University of Leicester has found (Source).

It was concluded that eating 1.15 servings of leafy green vegetables a day resulted in a 14 % reduced risk of type 2 diabetes when compared with people who ate less than half a serving per day.

This was the equivalent of eating 5 oz. of leafy green vegetables per day.

However there was no significant link between overall consumption of fruit and vegetables and type 2 Diabetes although the trend suggested eating more portions was beneficial.

Is Spinach Good for You?

The calcium content in spinach and the other dark leafy greens strengthens bones.

The A and C vitamins in spinach plus the fiber, folic acid, magnesium and other nutrients help control cancer, especially colon, lung and breast cancers.

Folate also lowers the blood levels of something called homocysteine, a protein that damages arteries. So spinach also helps protect against heart disease.

The flavonoids in spinach help protect against age related memory loss.

Spinach’s secret weapon, lutein, makes it one of the best foods in the world to prevent cataracts, as well as age related macular degeneration, the leading cause of preventable blindness in the elderly.

How to Cook Spinach: Make the Spinach Salad Recipe

spinach tomato salad

* 4 cups chilled fresh spinach, coarsely torn
* 1 cup chilled, cooked peas
* 1/4 cup chopped onion, yellow or red
* 4 medium tomatoes, cut in wedges
* 1 teaspoon salt
* 1/4 teaspoon ground pepper

Preparation: In a large salad bowl, toss ingredients together. Serve with vinaigrette, French Dressing, or purchased dressing. (Source)

If you want to learn more about Spinach and how to add them in your daily diet, I suggest you read the book “Spinach and Beyond: Loving Life and Dark Green Leafy Vegetables