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spinach is ranked number one among vegetables by the USDA National Nutrient Database for Standard Reference (Release 20) for its content of the related antioxidants lutein and zeaxanthin. Lutein is particularly important to eye health. The human body easily absorbs lutein and deposits it in the region of the retina called the
macula
and in the lens of the eye, where lutein is able to filter light and prevent oxidation of proteins or lipids within the lens. Lutein acts like "natural sunglasses" by protecting your eyes and also helps prevent damage to your cells, keeping your skin, brain, and heart in great condition. A Harvard University study published in the
Journal of the American Medical Association
found that consuming 6 milligrams of lutein (60 grams of fresh spinach) a day was associated with a 43 percent lower risk of macular degeneration. In addition, studies indicate that people who eat leafy greens are protecting themselves against cancer, cardiovascular disease, and age-related disorders.
    Beta-carotene. Spinach is an excellent source of beta-carotene, a key beauty nutrient. One cup of cooked frozen spinach (boiled and drained) has 13,750 micrograms of beta-carotene, nearly as much as a baked sweet potato and more than a cup of boiled carrots!
    Alpha-lipoic acid. Spinach has a special gift for you: the antiaging, anti-inflammatory, antioxidant compound alpha-lipoic acid. Alpha-lipoic acid works synergistically with other antioxidants in the skin to reduce the damaging inflammatory effects of sun exposure. It replenishes other antioxidants like vitamins C and E, plus it helps regulate glucose metabolism and keep blood sugar levels stable. It protects cell and mitochondrial lipid membranes from free-radical damage and is especially protective to the mitochondria in nerve cells. This means it may play a role in preventing the effects of aging on the brain. Alpha-lipoic acid boosts cellular levels of glutathione, an antioxidant of tremendous importance in overall health and longevity and essential to the functioning of the immune system.
    Vital vitamins. Spinach is a helpful source of vitamin C. One cup of cooked spinach has 18 milligrams of vitamin C. Spinach is also an unusually good plant source of the fat-soluble antioxidant vitamin E, which helps protect you from accumulating damage caused by free radicals (see Chapter 3 for more on vitamin E). Previous research has suggested that vitamins C and E and beta-carotene—all found in spinach—may protect against cataracts. Spinach is also impressive as a source of folate (vitamin B 9 ). One cup of raw spinach has 58 micrograms—about 15 percent of your recommended dietary allowance of 400 micrograms. Among its other roles, folate is necessary for the production and maintenance of new cells, including red blood cells, because it is needed to replicate DNA.
    Mighty minerals. Among vegetables, spinach contains an unusually high amount of magnesium, which plays a vital role in hundreds of the body's chemical reactions (see Chapter 6 ). With 167 milligrams per cup, raw spinach is also a good source of heart-healthy potassium. Spinach is rich in calcium, although much of it is unavailable, because oxalic acid in spinach binds with calcium, preventing its absorption. It's also rich in iron. To increase your absorption of iron fromspinach, drink a glass of orange juice or otherwise include some vitamin C with your meal.
    There are so many phytonutrients in spinach that researchers have been working on producing spinach extracts—but I'd prefer it if you ate the real thing. If you like raw spinach, try my Beauty Diet recipe Greek Spinach Salad with Yogurt Dill Dressing. For something warm, try the Spring Pea and Spinach Soup with Crab. Both recipes are in Chapter 9 .
The B Vitamins: The Beauty Complex
    The B vitamins formerly were thought to be a single vitamin, but further research showed that they are distinct vitamins that often coexist in the same foods. Generally the