Spinach: The Facts

Spinach is a nutritious dark green vegetable. It is low in calories and contains high amounts of minerals, vitamins, antioxidants & flavonoids. The various flavonoids in spinach protect us against cancer. The antioxidants protect against free radical damage and help prevent degenerative diseases.

Spinach contains high amounts of vitamin K along with calcium and magnesium. Vitamin K facilitates the absorption of calcium and helps build good bones along with magnesium.

Lutein, a carotenoid found in spinach protects against eye related diseases such as cataract and macular degeneration.

The high amounts of iron in spinach is good for women, especially for menstruating women. The iron in spinach is called non-heme iron. The non-heme iron is considered less bioavailable to the body as compared to the animal source heme iron.

Spinach contains oxalic acid, also called oxalates, which combines with the iron and inhibits its absorption. Oxalic acid also binds with calcium, creating calcium oxalate and inhibits the absorption of calcium. If there is not enough calcium in the diet, the oxalic acid will combine with the calcium in the kidneys and form kidney stones. Therefore, eating raw spinach on a regular basis increases the risk of kidney stones.

Cooking spinach breaks down the oxalates and prevents the formation of un-absorbable mineral complexes in the body.

Spinach also contains goitrogens which interfere with the functioning of the thyroid gland. Therefore, people with thyroid problems should avoid spinach.

1 cup cooked spinach contains:

- 155 mg Magnesium

- 244 mg Calcium

- 830 mg Potassium

- 6.4 mg Iron

- 17 mg Vitamin C

- 14700 IU Vitamin A

- 4.3 gm fiber

- 5.3 gm protein

It is a good source of fiber and protein. The high fiber, vitamin C and vitamin A content of spinach provides good protection against colon cancer. The high protein and low carbohydrate content makes it a good food for diabetics.

Flax Seed For Hot Flashes!

New research shows that the tiny flax seed may bring some relief for menopausal hot flashes.  In a small, preliminary study, women halved their hot flashes by eating 2 tablespoons of ground flax seed, twice daily, mixed into their cereal, juice, fruit, or yogurt.
I, myself, have enjoyed this benefit from flaxseed for years. Not wanting to take hormones, and allergies to soy forced me to seek out alternative methods for dealing with hot flashes, mood swings, brain fog, and anxiety.  In Women's Bodies, Women's Wisdom (Revised Edition): Creating Physical and Emotional Health and Healing, Christiane Northrup advises us to consume 4 tablespoons for menopausal symptom relief, but also for much needed fiber lacking in the general population's diet.

Even if flax seed did not eliminate hot flashes, the plant, which contains omega 3s, lignans and fiber, certainly has other benefits that make it worth taking including;

• Lowering cholesterol
• Stabilizing blood sugar
• Relieving constipation
• Reducing certain inflammations
• Relieving constipation

In fact, it’s being called a new wonder food that may help fight a number of diseases from breast cancer to diabetes and heart disease.

The best way to eat flax seed is to buy the whole seed and grind it fresh everyday with a coffee grinder.  If you want to grind more, keep it in a sealed container in your freezer as seeds and nuts have oils that go rancid very quickly.  Do not grind more than you can consume in a 3 day period.  I stir mine into water and drink it first thing in the morning.  It doesn't have much taste so you could add it to any protein drink or juice.

I will write about the other benefits of flax seed later.  There are many benefits for both men and women.  But for now, just take my word for it and try it.  You will be glad you did!