You have probably heard of a tough-talking sailor named Popeye, who always had his favorite food on hand: spinach. All he had to do was down a can of these healthy vegetables to get a short burst of super-strength, ready to protect Olive Oyl from his arch-nemesis Bluto.

Those who grew up watching the beloved cartoon might already know that eating a plate of spinach won’t instantly give them the massive muscles that Popeye had. However, these nutritious vegetables still hold a few tricks up their leaves. A recent study suggests that spinach can indeed make you strong if you blend these greens in an organic smoothie to maximize the benefits of its major antioxidant, lutein.

Lutein can be found abundantly in dark green vegetables. Earlier research shows that this natural fat-soluble pigment can fight inflammation in immune cells from people with coronary heart disease. Lutein can also be stored in immune cells. This means that it is possible to have a reserve of lutein within the body. From this, the current study’s researchers determined whether it is possible to bolster lutein levels in the blood by increasing the intake of lutein-rich foods.

The research team from Linkoping University in Sweden examined which method of preparation is the best way to obtain lutein in spinach — a vegetable rich in this antioxidant and is widely consumed. The research team used preparation methods often used in home cooking, such as frying, steaming, or boiling — for up to 90 minutes. Then, they measured the lutein content at different times. They also compared the effects of various temperatures and heating times. In addition, they examined preparation methods in which spinach is consumed cold, such as in salads and smoothies.

The research team found that heat affects the lutein content of spinach. The heating time is also important when boiling spinach. Spinach loses lutein when it’s boiled — and loses more of it the longer it is boiled.

The method used for cooking spinach is also important. The researchers found that frying spinach at high temperatures degrades a large fraction of lutein, even after only two minutes.

The researchers concluded that the best way to maximize the lutein content of spinach is by consuming it cold. It would even be better if it is blended into smoothies because more lutein is released from the leaves when spinach is chopped into small pieces. Adding fat from organic dairy products to the smoothie would also help increase the solubility of lutein in the fluid. The findings of the study were published in the journal Food Chemistry.

More reasons to blend spinach into smoothies

Many people find it hard to eat enough vegetables for nutrition because they typically taste bitter. One of these veggies is spinach, which is rich in antioxidants and nutrients like vitamins A, C and K1, folic acid, iron and calcium. It is also a good source of B-vitamins, potassium and magnesium. Fortunately, you can get the nutrients of spinach and mask its bitter taste at the same time by adding it to a smoothie. You can combine it with more pleasant and sweet-tasting fruits like mangoes, oranges, blueberries and apples, which are also packed with essential nutrients.

Adding spinach to smoothies increases your intake of carotenoids, which may reduce the risk of prostate cancer, according to a study published in the Journal of Nutrition. Spinach may also protect against other forms of cancer, such as ovarian, bladder, liver and lung cancer because of its flavonoid, folate, tocopherol and chlorophyllin compounds.

The nutrient content of spinach is also beneficial for bone health. Vitamin K prevents osteoclast activation, which breaks down bones and promotes osteocalcin activity, which anchors calcium molecules inside of bones. Spinach also contains calcium and magnesium, which are two essential bone-building minerals. It also contains other nutrients that strengthen the bones and prevent osteoporosis. Studies have also shown that spinach can strengthen the muscles and prevent cardiovascular diseases like hyperlipidemia, heart failure and hypertension.

Sources:

ScienceDaily.com

Healthline.com

LiveStrong.com