Spinach: A Super Carotenoid Source
Maybe you've heard that lutein, an antioxidant, is good for your eyes. Research is by no means confirmed, but it might also play a role in guarding against cancer.
Spinach is rich in lutein and zeaxanthin, carotenoids that remove unstable molecules called free radicals from your body before they damage it. They're found in spinach and other dark green leafy vegetables, and some studies show they could protect against cancer of the mouth, esophagus, and stomach. An NIH/AARP study of more than 490,000 people found that those who ate more spinach were less likely to develop esophageal cancer. Some studies suggest the carotenoids in spinach and other foods reduce the risk of ovarian, endometrial, lung, and colorectal cancer, too.
Throw in folate and fiber, which researchers think might trim the risk of certain cancers, and you've got nutritional powerhouse in every dark green leaf. Folate helps your body produce new cells and repair DNA, and is especially important for women of childbearing age because it can prevent neural tube defects in a developing fetus. You'll get the most lutein from raw or lightly cooked spinach. Enjoy it in a salad, steamed, or sautéed with garlic and olive oil, or stirred into soups. For a change, substitute kale, collard greens, Swiss chard, or romaine lettuce. But spinach is the star. "Out of the leafy greens, spinach is one of the most nutrient-dense," Doyle says.
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