We Love Spinach!

"I'm strong to the finish

'Cause I eats me spinach.

I'm Popeye the Sailor Man."

-- Popeye the Sailor Man

Spinach is one of our best sources of nutrition. It can be grown as a back yard crop or bought from your local market at affordable prices. It is a source of vitamin A, B6, C, folate, niacin, and traces of many other nutrients including thiamine and riboflavin. Spinach is rich in beta carotene, lutein and xanthene and chlorophyllin. It's also low in fat.

Spinach offers a wide range of benefits to most of our physiological processes, whether taken raw or cooked, such as:

• Good Eyesight: Spinach is a rich source of beta carotene, lutein and xanthene, all of which are beneficial for eyesight. Beta carotene is supplied to the eyes by cooked spinach. It can prevent vitamin A deficiency disease, itching eyes, eye ulcers and dry eyes.

• Age-related Macula Degeneration (AMD): AMD or Retinitis pigmentosa is responsible for causing blindness. It is due to the degeneration of lutein and xanthene which form central part of the retina. According to research conducted by Oak Ridge National Laboratory, consumption of spinach can result in regaining of the two pigments and preventing AMD effectively.

• Blood Pressure: Spinach has high content of potassium and low content of sodium. This composition of minerals is highly beneficial for high blood pressure patients, as potassium lowers and sodium raises the blood pressure. Folate contributes in reducing hypertension and relaxes blood vessels, maintaining proper blood flow.

• Strengthens Muscles: A component of spinach, factor C0-Q10 which is an anti-oxidant, plays important role in strengthening muscles especially heart muscle which continuously pumps blood to all parts of the body. As per the Journal of Cardiovascular Nursing, C0-Q10 can be used to prevent and treat many cardiovascular diseases like hyperlipidemia, heart failure, hypertension and coronary heart diseases.

• Cataract: Lutein and zeaxanthin present in spinach act as strong antioxidants thus preventing the eyes from harsh effects of UV rays that lead to cataract.

• Atherosclerosis and Heart Attack: Atherosclerosis is caused due to hardening of arteries. A pigment named lutein found in spinach has been shown to reduce the occurrence atherosclerosis, heart attack as well as stroke. This is due to the fact that spinach proteins tend to reduce the cholesterol and other fat deposits in the blood vessels.

• Neurological Benefits: Several components of spinach like potassium, folate, and various antioxidants are known to provide neurological benefits. According to Neurology, folate which reduces due to occurrence of Alzheimer's disease can be revived by spinach.

• Bone Mineralization: Spinach is a good source of Vitamin K, which functions in retaining calcium in the bone matrix thereby leading to bone mineralization. Minerals such as manganese, copper, magnesium, zinc and phosphorus also help in building strong bones. This in turn can aid in the prevention of osteoporosis of bones.

• Anti-Ulcerative: It has been found that spinach and some other vegetables have the ability to protect the mucous membrane of stomach thereby decreasing the occurrence of gastric ulcers.

• Anti-Cancerous Property: Spinach made up of various important constituents has been found to be promising in fighting various types of cancer, such as bladder, prostate, liver and lung cancer. Different constituents in spinach like folate, tocopherol, and chlorophyllin act via different mechanisms to treat and protect patients suffering from cancer.

• Skin Protection: Different phytonutrients and pigments have been shown to protect the skin from harmful rays of sun including the UV rays. These not only protect, but also repair the damaged genes to some extent, thereby preventing skin cancer in the long run.

• Fetus Development: Folate found in spinach is needed by the growing fetus for proper development of new nervous system. Defects like cleft palate or spina bifida may occur due to deficiency of folate. Vitamin A offered by spinach is advised to be consumed in more quantities by the mother. Vitamin A is required in lung development of fetus as well as during breast feeding.

Protein Rich for Infant’s Proper Growth: Popeye the Sailor Man is known for his obsession for spinach. The cartoon was deliberately shown to eat spinach and get strong. Infants are advised to be fed with spinach which is a rich in protein, vitamins minerals and phytonutrients. These will result in proportionate development in their growing stages.

Raw or cooked, spinach is versatile. Use it as a salad base, toss some in a Vitamix for a smoothie base, add it to an egg scramble, and make it the last thing you add to a batch of soup. Breakfast, lunch and dinner, you can count on spinach as a source of vital nutrition. Remember, spinach "shrinks" as you cook it, so be generous in your portion. When cooking, we suggest steaming or "wilting" by cooking in low temperatures.

As always, we suggest organically grown produce to reduce your body's toxic burden.

OC

Understanding Bone Strength

Bone is a mineralized living tissue which is constantly being broken down and rebuilt or remodeled. In fact, the body grows the equivalent of an entirely new skeleton every 7 years. There are two main types of cells that are crucial to bone remodeling – osteoblasts, and osteoclasts. The job of osteoblasts is to build new bone, and the job of osteoclasts is to break down bone. In healthy bone tissue, osteoblasts and osteoclasts work in balance with one another, routinely breaking down bone when needed by the body, and then rebuilding bone tissue to replace and strengthen the bone. When bone remodeling begins to favor break down of bone by osteoclasts over bone formation by osteoblasts, bone strength may be affected.

Everyone is at risk. It is a common misconception that only older women need to worry about bone loss. In fact, both men and women will begin to lose 0.5-1% of their bone density or degree of bone mineralization per year starting around age 30. In women, the rate of loss will spike to 2-3% per year for the first 3-15 years following menopause, which means that over the course of a lifetime, women will likely lose a higher percentage of their bone mass than men, but men are in no way protected from the potentially dangerous consequences of age-related bone loss.

So how do we meet our calcium needs? Studies have shown that individuals who obtain their calcium mainly from food have healthier bones than those who rely on calcium supplements to meet their needs. Why the difference? Most people’s calcium supplements contain an inorganic form of calcium called calcium carbonate, also known as limestone. Yes, that’s right, rocks. Not surprisingly, this very dense molecule is notoriously difficult for stomach acid to penetrate and subsequently enable the release of elemental calcium for absorption into the body. Similar to most nutrients, the body can utilize calcium more effectively when it is paired with co-factors naturally found in food such as magnesium and trace minerals.

Calcium is not the only nutrient you'll need to prevent bone loss. Bone is a living tissue made up of more than just calcium, and calcium does not function in isolation. Other vitamins and minerals play a major role in determining whether the calcium you ingest will actually be absorbed and properly utilized by the bones. The “calcium paradox” holds that without adequate vitamin K, calcium will not be deposited in the bones where it is required for maintaining bone strength, but rather in the arteries where it can severely compromise cardiovascular health. Another vitamin critical for calcium absorption and utilization is vitamin D. Individuals who are deficient in vitamin D absorb about one half the amount of calcium as individuals who maintain sufficient vitamin D levels. Magnesium and trace minerals like silica, vanadium, boron, and strontium have also been shown to be essential for the normal growth and development of skeletons in humans and animals, and should be included in a bone health nutritional program.

Vitamin K1, the form of vitamin K derived from plant foods, is poorly absorbed by the body. Vitamin K2 is the preferred form of Vitamin K for supporting bone health, protecting against osteoporosis, pathological calcification and cardiovascular blockages by depositing calcium in the bones and blood, and preventing calcium from being deposited in the vessels which case calcification (a risk for coronary artery disease). A form of vitamin K2 derived from the traditional Asian soy food natto has been clinically shown to promote bone health, as it contains a bacteria that can convert vitamin K1 into vitamin K2. A single daily dose of 45mcg of it can ensure delivery of K2 (MK-7) to all of the body's tissues 24 hours a day.

1. Organ meats such as liver, eggs, cheeses, fermented cheeses and curd are also good sources of vitamin K2.

1. Vegetables that are high in vitamin K, such as green peas, can also be a good source of vitamin K2. For example, green peas are a good source of vitamin K, some of which is converted into K2 by the body. Other excellent sources of vitamin K include spinach, Swiss chard, Brussels sprouts, broccoli, kale, asparagus, mustard greens, carrots and green beans.
2. For detailed information regarding trace minerals and vitamins, click on archived May 2009 blogs.
3. OC