Spinach

Active Compounds

Bioactive compounds found in Spinach, based on research from longevity science.

• Lutein

  Spinach salad offers more lutein than a 50-egg omelet; as little as 60g spinach can boost macular pigment within a month

  Source: How Not to Age

• Zeaxanthin

  Source: How Not to Age

• Vitamin K1

  Vitamin K1 is found mostly in green leafy vegetables (kale, spinach, lettuce, Swiss chard)

  Source: Nutrition, Food and Diet in Ageing and Longevity

• Beta-carotene

  antioxidant-rich baby spinach, which contain essential anti-aging vitamins beta-carotene and lutein

  Source: The Young Forever Cookbook

Health Benefits

Health conditions and aging processes that Spinach may influence, based on the source research.

Biological Mechanisms

How Spinach works at a cellular level.

• PromotesReduces DNA Damage

  Spinach consumption increases lymphocyte DNA resistance to oxidative stress

• PromotesActivates heat shock proteins that repair damaged proteins

  Various phytochemicals have been shown to induce HSR including extracts of tea, dark chocolate, saffron and spinach.

Dosage Recommendations

Specific amounts mentioned in the research literature.

• Three-quarters cup microwaved frozen spinach or four daily teaspoons spinach powder within 2-3 weeksfor DNA Damage

  Source: How Not to Age

Recipes with Spinach

• Green Smoothie
• Spiralized Zucchini Noodles with Spinach-Walnut Pesto
• Edamame Bisque
• Super-Matcha Smoothie
• Lentil and Spinach Salad with Spiced Chicken
• Buckwheat Bowl with Smoked Paprika Chicken
• Harissa Chickpea Stew
• Tomato Fish Curry with Coconut Rice
• Mushroom Stroganoff
• Chickpea Curry with Beet Raita

Sources

• How Not to Age
• Nutrition, Food and Diet in Ageing and Longevity
• The Young Forever Cookbook