Spinach in the form of a smoothie or juice is the best way to get lutein, an antioxidant, which can prevent cataracts and slow the progression of macular degeneration.
According to a study from Linköping University (Sweden) published November 3, 2018 in the journal Food Chemistry, smoothie and spinach juice are the best way to maximize lutein.
MAXIMIZE SPINACH VIRDS
High levels of lutein are found in dark green vegetables, and researchers have compared different methods of preparing fresh spinach to maximize lutein levels.
Many people with atherosclerosis (narrowing of the arteries) have chronic inflammation that can be measured in the blood. This inflammation is related to an increased risk of myocardial infarction.
A Swedish research group had previously studied the role of lutein. It is a fat-soluble natural pigment found in plants, especially in dark green vegetables.
The researchers showed in their latest study that lutein could attenuate immune cell inflammation in patients with coronary artery disease. They have also shown that lutein can be stored in immune cells, which means it is possible to build up a reserve of lutein in your body.
The researchers then wondered whether it was possible to influence the level of lutein in the blood by increasing the dietary intake of lutein.
INCREASING THE LEVEL OF LUTEIN SPINACH NATURALLY
In this new study, scientists have been researching which method of preparation is the best way to get lutein.
They chose to study spinach, which contains relatively high levels of lutein and is consumed by many people.
Like many other nutrients, lutein is degraded by heat.
To obtain their results, the authors used methods of preparation often used for cooking food at home. They compared several temperatures and heating times.
They also studied preparation methods in which spinach is eaten cold, such as in salads and smoothies.
In order to simulate the preparation methods often used on a daily basis, the researchers bought spinach shoots in a supermarket.
They subjected the spinach, for example, to frying, steaming or boiling for up to 90 minutes, and measured the lutein content at different times.
Spinach cooked in a soup or stew is not heated at such a high temperature or as long as spinach in a lasagna dish, for example. That's why the researchers compared different cooking times.
It turned out that the cooking time is important when the spinach is boiled. The longer they are boiled, the less the spinach retains their lutein levels.
The cooking method is also important. When spinach is fried at high temperature, a large part of the lutein is degraded in just 2 minutes!
In addition, heating food in a microwave oven is a very common practice in modern life.
The researchers found that warming foods in the microwave more than offset the loss of lutein in cooked foods.
Spinach releases more lutein as the structure of the plant breaks down further in the microwave.
To conclude, researchers say that it is best not to heat spinach.
The ideal is to prepare spinach in a smoothie or juice and add fat from dairy products, such as cream, milk or yoghurt.
Finally, when the spinach is cut into small pieces, the leaves release more lutein and the fat increases the solubility of lutein in the liquid.
EASY RECIPE: GREEN SMOOTHIE "BOOST & DETOX" BY BLOG NUTRITION HEALTH
Here is a green smoothie recipe to boost your well-being and enjoy the benefits of spinach without reducing lutein levels.
This recipe can be part of a healthy and balanced diet, especially if you want to do a little fitness after a period of carelessness like the holiday meals. This green juice is perfect to start the day, but it can be consumed after a sport or meditation session.
INGREDIENTS
- 1 handful of fresh spinach leaves
- 1 teaspoon of organic matcha green tea (culinary or ceremonial)
- 2 or 3 cubes of fresh ginger
- 1 fresh lemon
- 1 fresh banana
- 5 fresh basil leaves
- 20 cl of almond milk
PREPARATION
- Wash and carefully cut spinach, banana, basil and ginger.
- Place all the cut foods in a blender. Blend together at medium speed for a few seconds.
- Squeeze the lemon and pour the juice into the blender with the almond milk. Mix again slightly to obtain a homogeneous mixture.
- Add the matcha and remix slightly.
- Serve in a nice clear glass to see the color of your recipe. Enjoy without waiting.
CONTRIBUTIONS
The ingredients of this smoothie are endowed with various benefits which can vary according to the quality of the products and the way to consume them. In this "Boost & Detox" green smoothie recipe, all the ingredients are consumed raw. The almond milk of this smoothie is mainly used to give a more liquid aspect to the mixture and to reduce a possible consumption of non-vegetable milk. You can very well replace it with soy milk. Remember that commercially purchased vegetable milk is rarely good value for money. If you can do it yourself it's perfect.
The characteristics of this smoothie
- The banana is an ideal mineral contribution to prevent the appearance of cramps, aches. Rich in starch, trace elements (potassium, magnesium, vitamins B and E).
- Ginger is an excellent source of manganese and copper. It helps prevent the damage caused by free radicals.
- Basil is rich in antioxidants, vitamin K, considered antibacterial, basil fight against free radicals.
- Lemon juice is a source of vitamin C, copper and iron.
- The benefits of matcha help regulate mood and relax the mind. Matcha is known to help eliminate heavy metals and chemical toxins from the body, and it would significantly increase physical performance and endurance.
- Spinach is rich in lutein, an antioxidant that can prevent cataracts and slow the progression of macular degeneration.
SOURCE :
- « Liberation of lutein from spinach: Effects of heating time, microwave-reheating and liquefaction ». Food Chemistry, 2019; 277: 573 DOI: 10.1016/j.foodchem.2018.11.023