If you remember Popeye, he loved spinach. He is a rough-and-tumble sailor with a unique dialect and can-do attitude. His iconic squint, pipe and muscular forearms are his trademarks — along with that love for spinach.
Since 1870, spinach has been considered a superfood due to its high iron content. When Popeye showed up in the 1930s, his spinach consumption encouraged children and adults to eat more of it. Though the extremely high iron content was incorrect in the flawed study by German chemists, spinach was still recognized as a healthy vegetable rich in vitamins and minerals.
This is true today, and leafy greens such as spinach and kale are good for people of all ages. Leafy greens can be particularly beneficial for more mature adults due to their specific nutritional needs and the health challenges that often accompany aging. Spinach, kale and other leafy greens are nutrient powerhouses.
They are rich in vitamins A, C, K and folate, as well as minerals such as iron, calcium and magnesium. These nutrients support bodily functions including the immune system, bone health and red blood cell formation. The potassium in spinach helps relax blood vessels and lowers blood pressure.
It also helps your body get rid of excess sodium. Leafy greens contain dietary nitrates, which can help regulate blood pressure by improving the flexibility and function of blood vessels. Leafy greens contain high levels of antioxidants, such as beta-carotene, lutein and zeaxanthin, which help protect cells from damage and reduce the risk of chronic conditions such as heart disease and cancer.
Lutein and zeaxanthin are important for eye health. They can help protect against age-related macular degeneration and cataracts. Daily intake of spinach or other leafy greens may help slow age-related memory changes and lower the risk of Alzheimer’s disease thanks to the antioxidants, folate and vitamin K1.
Spinach and other greens are excellent sources of dietary fiber, which aids digestion, helps maintain a healthy weight and lowers the risk of developing conditions such as heart disease, diabetes and colorectal cancer. Consuming high fiber foods can help prevent constipation and aid in lowering cholesterol. Greens have a high water content, which can improve hydration, an important aspect for older adults who may not drink enough fluids.
What if you take blood thinners? Warfarin (trade name Coumadin) works by inhibiting vitamin K-dependent clotting factors. Since leafy greens are high in vitamin K, consuming large amounts can interfere with warfarin's effectiveness, potentially leading to blood clotting issues. So caution in consumption is advised.
Newer blood thinners work through different mechanisms that do not involve vitamin K. So, there are no specific vitamin K restrictions for individuals taking drugs such as Xarelto or Eliquis. However, it's always best to consult with your health-care provider before making significant dietary changes.
Cooked or raw, spinach and other greens are healthy options. As we age, our bodies may become less efficient at absorbing certain nutrients. Cooking greens can enhance the bioavailability of those nutrients, making it easier to benefit from them.
Depending on the specific cause, those who suffer from kidney stones may fare better by choosing kale, arugula or collard greens, as these are lower oxalate greens. Spinach, Swiss chard and beet greens have higher oxalate levels that may be reduced by boiling. Again, this topic is best discussed with your health-care provider who understands your health situation.
Choosing the best type of spinach depends on your needs and preferences. Fresh spinach is best for salads, smoothies and dishes where a crisp texture is desired. By the way, the taste is undetectable when a handful is added to a smoothie.
Frozen spinach is ideal for cooked dishes such as soups, stews and casseroles where texture is less important. Canned spinach is a good backup option for cooking but should be used sparingly because of added sodium and nutrient loss. For maximum health benefits, incorporating a mix of fresh and frozen spinach into your diet, as well as a variety of other greens, is a good strategy.
Popeye boosted spinach's poopularity decades ago and contributed to a broader awareness of healthy eating. Despite that initial nutritional error, spinach remains a highly regarded vegetable, and Popeye's legacy as a dietary habit influencer. Carol Slager is a licensed pharmacist, author, blogger and health coach in Northwest Indiana.
Follow her monthly in Get Healthy and at inkwellcoaching.com . Opinions expressed are the writer's.
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