Latest news with #spinach
Yahoo
01-06-2025
- Health
- Yahoo
Adding This Leafy Green to Lunch Lowers Systolic Levels Fast, According to Cardiologists
Adding This Leafy Green to Lunch Lowers Systolic Levels Fast, According to Cardiologists originally appeared on Parade. A small tweak to your lunch routine may do wonders for your heart health thanks to its impact on your systolic blood pressure.A study published in Nutrients reported that dark, leafy greens like arugula, cabbage, chard, kale and spinach that are high in vitamins, minerals are amazing for your blood pressure. But there's one that cardiologists love the most when it comes to nutritional value and cardiovascular health benefits, particularly on systolic blood pressure.A quick refresher on blood pressure readings in case you need it: Your systolic pressure is the upper number on your blood pressure reading, which the American Heart Association explains is the measurement of the pressure of your blood pushing against your arterial walls when your heart beats. The bottom number is your diastolic blood pressure, which is the pressure your blood puts on the walls of your arteries when your heart is at rest in between out the best leafy green to toss in your lunch bag for a seriously big boost to your precious ticker.🩺SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week💊 Shoutout to our boy Popeye: It's spinach! "Spinach may help lower systolic blood pressure, largely due to its rich content of dietary nitrates," Dr. Deepak Talreja, MD, cardiologist and clinical chief of cardiology at Sentara Health, tells Parade. "When we eat nitrate-rich foods like spinach, the body converts nitrates to nitric oxide, a molecule that relaxes and dilates blood vessels."When your blood vessels are dilated and relaxed, Dr. Talreja explains, your blood flow improves and your vascular resistance, which is the resistance against blood flowing through your veins and arteries."This can lead to a modest reduction in systolic blood pressure," he also points out that multiple studies support the impact of spinach on systolic blood pressure, singling out one in particular. "A randomized crossover trial published inHypertension found that a diet high in nitrate-rich vegetables such as spinach significantly reduced both systolic and diastolic blood pressure in hypertensive patients, particularly when consumed regularly," he says. "The effect may be seen within hours of consumption and can persist with daily intake." That said, if you're on medication for any cardiovascular issue, spinach isn't a substitute for that! But in most cases, it absolutely can be a huge boon to your health. "Regularly incorporating fresh spinach into meals—whether in salads, smoothies or sautés—can be a simple, natural way to support healthier blood pressure and overall cardiovascular wellbeing," Dr. Talreja says. "While spinach alone won't replace medications or other proven treatments, it can be part of a broader dietary strategy aligned with the DASH (Dietary Approaches to Stop Hypertension) and Mediterranean diets—both of which are associated with lower cardiovascular risk."Related: Whether You're Dealing With High Blood Pressure or Want to Avoid It in the Future, Here Are the 25 Best Foods to Eat There are so many—there's a reason it's most cardiologists' favorite food for protecting your arteries. According to Dr. Talreja, these are the main other ways spinach can contribute to your cardiovascular health. "Spinach is high in potassium, which helps counterbalance sodium in the diet and supports healthy blood pressure regulation," Dr. Talreja says. Related: The One Habit That Can Lower Your Blood Pressure Overnight, According to a Cardiologist "Adequate magnesium intake is associated with improved endothelial function and reduced risk of arrhythmias," he tells us. (Endothelial function means how well the thin inner lining of cells in your blood vessels work.) Antioxidants are so good for you in so many ways. Dr. Talreja says that spinach is particularly high in vitamin C, vitamin E and beta-carotene, all of which can reduce oxidative stress. Oxidative stress, in turn, can contribute to atherosclerosis (arteries clogged with cholesterol, fats and other substances) and vascular inflammation (damaged blood vessels).Related: "Folate is a B-vitamin helps lower homocysteine levels, which are linked to endothelial dysfunction and cardiovascular risk," Dr. Talreja explains. Dr. Talreja says this means it's great for weight control, blood sugar regulation and lipid management. You'll feel fuller longer when you eat it, which can also help prevent you from succumbing to cravings for less healthy snacks. Up Next:"Understanding Blood Pressure Readings." American Heart Association. Kapil, et. al. "Dietary nitrate provides sustained blood pressure lowering in hypertensive patients: a randomized, phase 2, double-blind, placebo-controlled study." Hypertension. Dr. Deepak Talreja, MD Adding This Leafy Green to Lunch Lowers Systolic Levels Fast, According to Cardiologists first appeared on Parade on May 31, 2025 This story was originally reported by Parade on May 31, 2025, where it first appeared.
New York Times
30-05-2025
- Business
- New York Times
A Memoir of Family Dysfunction Awash in Liquor and Leafy Greens
THE SPINACH KING: The Rise and Fall of an American Dynasty, by John Seabrook When he was 14, John Seabrook's father — he shared the author's name but went by 'Jack' — was made the 'grader' at the family's enormous, industrialized farm in southern New Jersey. It was 1931 and Jack's own indomitable father, C.F., having failed at a contracting business, had returned to farming, his original profession, and had enlisted his offspring in the work; Jack's task was to determine the value of the company's peas, string beans and spinach. The job demanded discernment. While peas and string beans could be graded using calipers, the hearty green leaves of the spinach plant required an eye capable of judging 'color and crispness' and sensitive hands to feel how 'clean the crop was.' This anecdote sticks in the mind, anchoring one of two central figures in Seabrook's keen, sophisticated and appealing new book, 'The Spinach King: The Rise and Fall of an American Dynasty.' A longtime New Yorker staff writer, Seabrook has been circling the book's central concerns — social class, various kinds of capital and aesthetic value — his entire career. His previous works, 'The Song Machine,' 'Flash of Genius,' 'Nobrow' and 'Deeper,' delve into the worlds of technology, music and science, but a through line remains visible. Here, Seabrook brings the ease and command of New Yorker-style reportage to bear on his own family. It's a shocking but juicy story, one he tells by harnessing his gift for quietly observing details that lesser writers would miss and then deploying them with the energy of a man who has skin in the game. The Seabrook family's saga in America (they are not the South Carolina Seabrooks) began in 1867, when the author's great-great-grandfather purchased 13 highly leveraged acres of 'scrubby wilderness' in Vineland, N.J. This was the start of the Seabrook farming enterprise, and by the early 20th century, the family had become a noted local purveyor of dairy, meat, and a broad assortment of fruits and vegetables. Want all of The Times? Subscribe.
Health Line
23-05-2025
- Health
- Health Line
15 Foods That Boost the Immune System
Regularly eating a variety of nutritious foods rich in vitamins and minerals, such as citrus fruits, spinach, red peppers, and ginger, may help boost your immune system. While no food can prevent or cure infections or disease, feeding your body certain foods may help keep your immune system strong. If you're looking for ways to prevent colds, the flu, and other infections, your first step could be a visit to your local grocery store. Plan your meals to include these 15 powerful immune system boosters. Food Fix: Immune System Boost 1. Citrus fruits Most people turn straight to vitamin C after they've caught a cold. That's because it may help build up your immune system. Vitamin C is thought to increase the production of white blood cells, which are key to fighting infections. Most citrus fruits are high in vitamin C. With such a variety to choose from, it's easy to add a squeeze of this vitamin to any meal. Popular citrus fruits include: grapefruit oranges clementines tangerines lemons limes Because your body doesn't produce or store it, you need daily vitamin C for continued health. The recommended daily amount for most adults is: 75 mg for women 90 mg for men If you opt for supplements, avoid taking more than 2,000 milligrams (mg) a day. 2. Red bell peppers Red bell peppers (100 g) contain almost 3 times as much vitamin C – 128 mg, as a 100g Florida orange – 45 mg. They're also a rich source of beta-carotene. Besides boosting your immune system, vitamin C may help you maintain healthy skin. Beta-carotene, which your body converts into vitamin A, may help keep your eyes and skin healthy. 3. Broccoli Broccoli is supercharged with vitamins and minerals. Packed with vitamins A, C, and E, as well as fiber and many other antioxidants, broccoli is one of the healthiest vegetables you can put on your plate. The key to keeping its power intact is to cook it as little as possible — or better yet, not at all. Research has shown that steam ing or microwaving is the best way to keep more nutrients in the food. 4. Garlic Garlic adds flavor to food and has long been used for medicinal purposes. Early civilizations recognized its value in fighting infections. Garlic may also slow down hardening of the arteries, and people use it to treat high blood pressure. Garlic's immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin. 6. Spinach Spinach made our list not just because it's rich in vitamin C — it's also packed with numerous antioxidants and beta-carotene, which may both increase the infection-fighting ability of our immune systems. Similar to broccoli, spinach is healthiest when cooked as little as possible so that it retains its nutrients. However, light cooking makes it easier to absorb the vitamin A and allows other nutrients to be released from oxalic acid, an antinutrient. 7. Yogurt Look for yogurts that have the phrase 'live and active cultures' printed on the label, like Greek yogurt. These cultures may stimulate your immune system to help fight diseases. Try to get plain yogurts rather than the kind that are flavored and loaded with sugar. You can sweeten plain yogurt yourself with healthy fruits and a drizzle of honey instead. Yogurt can also be a great source of vitamin D, so try to select brands fortified with this vitamin. Vitamin D helps regulate the immune system and is thought to boost our body's natural defenses against diseases. 8. Almonds When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to vitamin C. However, this powerful antioxidant is key to a healthy immune system. It's a fat-soluble vitamin, which means it requires the presence of fat to be absorbed properly. Nuts, such as almonds, are packed with vitamins and also have healthy fats. Adults only need about 15 mg of vitamin E each day. A half-cup serving of almonds, which is about 46 whole, shelled almonds, provides around 100% of the recommended daily amount. 10. Turmeric You may know turmeric as a key ingredient in many curries. This bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis. Research shows that high concentrations of curcumin, which gives turmeric its distinctive color, may help decrease exercise-induced muscle damage. Curcumin has promise as an immune booster (based on findings from animal studies) with antimicrobial properties. More research is needed. 11. Green tea Both green and black teas are packed with flavonoids, a type of antioxidant. Where green tea really excels is in its levels of epigallocatechin gallate (EGCG), another powerful antioxidant. Research has suggested that EGCG may have antiviral properties that support the immune system. The fermentation process that black tea goes through destroys a lot of the EGCG. Green tea, on the other hand, is steamed and not fermented, so the EGCG is preserved. 12. Papaya One small papaya contains 100% of the daily recommended amount of vitamin C. Papayas also have a digestive enzyme called papain that has anti-inflammatory effects. Papayas have decent amounts of potassium, magnesium, and folate, all of which are beneficial to your overall health. 13. Kiwi Like papayas, kiwis are a rich source of essential nutrients, including folate, potassium, vitamin K, and vitamin C. Vitamin C boosts the white blood cells to fight infection, while kiwi's other nutrients keep the rest of your body functioning properly. 14. Poultry When you're sick, and you reach for chicken soup, it's more than just the placebo effect that makes you feel better. The soup may help lower inflammation, which could improve symptoms of a cold. Poultry, such as chicken and turkey, is high in vitamin B6. About 3 ounces of light turkey or chicken meat contains nearly one-quarter of your daily recommended amount of B6. Vitamin B6 is an important player in many of the chemical reactions that happen in the body. It's also vital to the formation of new and healthy red blood cells. Stock or broth made by boiling chicken bones contains gelatin, chondroitin, and other nutrients helpful for gut health and immunity. 15. Shellfish Shellfish isn't what jumps to mind for many who are trying to boost their immune system, but some types of shellfish provide zinc, a nutrient that supports immune function. Varieties of shellfish that are high in zinc include: oysters crab lobster mussels Keep in mind that you don't want to have more than the daily recommended amount of zinc in your diet: 11 mg for adult men 8 mg for most adult women Too much zinc can actually inhibit immune system function. Frequently asked questions How can you boost your immune system quickly? Boosting your immune system quickly isn't possible, but the sooner you get started with a few lifestyle changes, the sooner you may improve your overall well-being and, ultimately, your immune system. You may want to focus on eating a balanced diet with plenty of fresh foods and whole grains, engage in at least 150 minutes of physical activity per week, get enough sleep, manage stress with deep breathing or talk therapy, avoid or quit smoking, and limit alcohol consumption. Boosting your immune system quickly isn't possible, but the sooner you get started with a few lifestyle changes, the sooner you may improve your overall well-being and, ultimately, your immune system. You may want to focus on eating a balanced diet with plenty of fresh foods and whole grains, engage in at least 150 minutes of physical activity per week, get enough sleep, manage stress with deep breathing or talk therapy, avoid or quit smoking, and limit alcohol consumption. Does vitamin C increase white blood cell count? Preliminary research suggests vitamin C may be involved in the development and function of white blood cells. It seems vitamin C may improve the reproduction of B- and T-cells, which are important white blood cells for the immune system. The amount of vitamin C needed to increase white blood cells may depend on the condition and overall health needs. More research in humans is needed to better understand the link between vitamin C and white blood cells. Preliminary research suggests vitamin C may be involved in the development and function of white blood cells. It seems vitamin C may improve the reproduction of B- and T-cells, which are important white blood cells for the immune system. The amount of vitamin C needed to increase white blood cells may depend on the condition and overall health needs. More research in humans is needed to better understand the link between vitamin C and white blood cells. How do you increase white blood cell count? To raise your white blood cell count, you may want to avoid alcohol and tobacco and eat a balanced diet. For example, a 2021 study found that the Mediterranean diet had an effect on the white blood cell counts of adults at risk for cardiovascular disease. Depending on the cause of low white blood cells, you may also need to take medications like myeloid growth factors. To raise your white blood cell count, you may want to avoid alcohol and tobacco and eat a balanced diet. For example, a 2021 study found that the Mediterranean diet had an effect on the white blood cell counts of adults at risk for cardiovascular disease. Depending on the cause of low white blood cells, you may also need to take medications like myeloid growth factors. What foods may help fight viruses? Antiviral foods may include fermented vegetables (kimchi), fermented milk (yogurt and kefir), herbs (oregano, fennel, peppermint, and aloe vera), garlic, ginger, turmeric, black cumin, cinnamon, licorice root, mushrooms, and citrus fruits. Antiviral foods may include fermented vegetables (kimchi), fermented milk (yogurt and kefir), herbs (oregano, fennel, peppermint, and aloe vera), garlic, ginger, turmeric, black cumin, cinnamon, licorice root, mushrooms, and citrus fruits. What foods may help fight infections? Some foods may boost your immune system, while others may help with their antimicrobial properties. This means they may help fight bacteria, viruses, and other pathogens that cause infections. Examples include herbs and spices (oregano, cinnamon, clove, and rosemary), cruciferous vegetables (kale and rutabaga), citrus fruits, parsley, and a wide range of other plant-based foods. Some foods may boost your immune system, while others may help with their antimicrobial properties. This means they may help fight bacteria, viruses, and other pathogens that cause infections. Examples include herbs and spices (oregano, cinnamon, clove, and rosemary), cruciferous vegetables (kale and rutabaga), citrus fruits, parsley, and a wide range of other plant-based foods. What vegetables are good for the immune system? Eating a variety of vegetables may help boost your immune system. Red peppers, spinach, and broccoli are good choices, as are ginger, turmeric, and garlic. Eating a variety of vegetables may help boost your immune system. Red peppers, spinach, and broccoli are good choices, as are ginger, turmeric, and garlic. Can bananas boost your immune system? Eating all types of fresh fruits regularly may help your immune system function well. Bananas, in particular, contain a substance called lectin. One study in rodents found that banana lectin may enhance the immune system. More studies in humans are needed to confirm whether lectin has a significant effect on the human immune system. Eating all types of fresh fruits regularly may help your immune system function well. Bananas, in particular, contain a substance called lectin. One study in rodents found that banana lectin may enhance the immune system. More studies in humans are needed to confirm whether lectin has a significant effect on the human immune system. Takeaway Fresh foods can provide you with the nutrients your immune system needs to work correctly. To stay as healthy as possible, consider a diet that includes a variety of fruits, vegetables, whole grains, herbs, and spices. Citrus fruits, spinach, almonds, papaya, and green tea are good foods to boost the immune system. It's worth remembering, though, that diet alone can't keep us healthy. It's also essential to exercise, maintain a moderate weight, and limit habits such as smoking and high alcohol consumption.
