Green Juice’s Favorite Ingredient
Packed with nutrients and easy to blend. Let’s talk about why this leafy green is a juice staple
Deep Dive into Ingredients
I used to think about food in simple terms: fiber, protein, and carbs. I didn’t pay much attention to what else each ingredient brought to the table.
Back then, eating consciously meant telling myself things like, “I need more fiber on my plate” or “Let’s skip the carbs on this meal.”
But food is so much more than just those categories. The more I focused on what to eat for overall health, the more I started digging deeper into the actual nutrients and benefits of each ingredient.
The famous quote “We are what we eat” makes complete sense to me. Then learning more about what I eat feels like a good place to start.
Are you with me?
Spinach
Here’s an ingredient I used to toss into my smoothies, thinking only about fiber. Dark leafy greens are good for you, right?
Absolutely! But there’s so much more to it…
Spinach supports overall health, boosts the immune system, aids digestion, and may even have anticancer properties. It is rich with essential vitamins and minerals. Here are some of the key ones:
Vitamin A: our body converts the carotenoids in spinach into vitamin A, which supports vision and immune health.
Vitamin C: powerful antioxidant that helps keep our skin healthy and strengthens the immune system.
Vitamin B6: plays a role in brain development, immune function, and metabolism.
Vitamin E: a powerful antioxidant that protects cells from damage and supports skin and immune health.
Vitamin K1: essential for blood clotting. Just one spinach leaf provides over half of your daily needs!
Folic Acid (Vitamin B9): crucial for cell function, tissue growth, and especially important for pregnant women.
Iron: helps produce hemoglobin, which carries oxygen to our body’s tissues.
Calcium: supports bone health and plays a key role in nerve signaling, heart function, and muscle movement.
Potassium: Helps regulate blood pressure, muscle contractions, and nerve signals.
Magnesium: Supports energy production, muscle and nerve function, and heart health.
Now, something I wasn’t even aware of before. The Plant Compounds in Spinach:
Lutein: supports eye health and may help protect against vision decline.
Kaempferol: a strong antioxidant that may lower the risk of cancer and chronic diseases.
Nitrates: naturally occurring compounds that can promote heart health by improving circulation.
Quercetin: a potent antioxidant that helps fight inflammation and infections. Spinach is one of the best dietary sources of it!
Zeaxanthin: works alongside lutein to support eye health and protect against damage from blue light.
Important to know:
Spinach is great, but may not be the best choice for everyone. Those prone to kidney stones might want to limit their intake, as it is high in both calcium and oxalates, compounds that can contribute to stone formation.
Additionally, its high vitamin K1 content can interfere with blood thinners, so people on these medications should be mindful of their consumption or avoid completely.
Watch this short video by Dr. Eric Berg to get the full picture.
One more thing to know before heading to this week’s recipe:
Spinach is an excellent plant-based source of iron, which plays a key role in oxygen transport and energy production. However, our bodies absorb iron from plant sources less efficiently than from animal products. Pairing spinach with vitamin C-rich foods, such as oranges, lemons, and grapefruits, is crucial for enhancing the absorption of iron found in spinach.
And this is a perfect transition for the following recipe. 😉
Tropical Green Juice
Ingredients:
1 cup spinach
2 small mandarin oranges
1 cup frozen pineapple
2 cups coconut water (or just water)
How to:
If you're using a NutriBullet-style blender, add the ingredients in the order listed. You want the liquids and frozen fruit to reach the blades first for a smoother blend. Blend for 45 seconds to 1 minute, then enjoy this delicious and nutritious juice!
Results:
Sweet and creamy, plus bonus points for being kid-approved! The flavor lands somewhere between oranges and pineapple, with coconut water adding a nice touch. I later tried it with plain water, and the difference was noticeable.
This blend can be a great base for many juice variations. I’ve tested spinach with mango, bananas, matcha, yogurt, and had great results. One tip: avoid mixing leafy greens with red or purple fruits unless you’re okay with an unappealing brown color. Stick to yellow fruits instead for a vibrant, refreshing green drink.
Change What is Not Working for You
What is the reason why Easy & Breezy is going bi-weekly? Publishing every week wasn’t working for me.
I was feeling rushed, commercialized, and out of sync. I wanted to write with more time, do better research, and, yes, have more enjoyment.
Luckily, it took me one second to realize: “I can change this, and adapt to what I need.”
Decision made, focus adjusted and here I am, happy to continue learning, writing and sharing about food.
If you look around, I bet you’ll find something in your routine that is not serving you. You’ll probably find many things. Choose one small enough that only needs your decision to change. Start there.
We might not control everything that happens around us, but we are in charge of a lot and have the power to change it at any time.
Try! 💛
That’s all for today!
Until next time,
