Add spinach to a smoothie to maximise nutrients
New European research has found that eating spinach uncooked in the form of a smoothie or juice is t…New European research has found that eating spinach uncooked in the form of a smoothie or juice is the best way to obtain the antioxidant lutein, especially when healthy fats are added to aid absorption.
Carried out by researchers at Linköping University, Sweden, the new study looked at different ways of preparing spinach to maximize the amount of lutein available after cooking.
Lutein is a natural fat-soluble pigment found in plants. Dark green vegetables contain particularly high levels. However, like many other nutrients, levels of lutein are decreased by cooking.
The researchers chose to study spinach as it contains comparatively high levels of lutein, and is one of the more popular dark green vegetables. To replicate how it is prepared in the home, the team purchased baby spinach at a supermarket and fried, steamed or boiled it for up to 90 minutes, measuring the lutein content at different times.
The findings, published in the journal Food Chemistry, showed that heating times and cooking methods are both important for retaining lutein. The longer spinach is boiled, the less lutein it retains, and when spinach is fried at high temperature, a large amount of lutein is lost after only two minutes.
Timesnownews.com reported on an earlier study, the team found that lutein can reduce inflammation in immune cells from patients with coronary artery disease. Low-grade chronic inflammation is linked to an increased risk of heart attack.
They also showed that lutein can be stored in immune cells, meaning that it is possible to build up a reserve of lutein within your body.
