Live Well. Play Well. No Matter Your Game.™
Posted: October 9, 2023
By: Match Point Wellness
Reviewed by: Julie Kulp, MSN, APRN, FNP-C
Unearthing the Secret Superpower of Spinach: Your Game-Changer in Pickleball
The Powerhouse of the Court: Spinach
In the heart of a pickleball player, there exists a passion, an unwavering agility, and a cherished connection to health and vitality. On this journey into the world of superfoods, we're about to uncover a power-packed ally that has been playing in our courts possibly going unnoticed for quite some time. Meet Spinach, the Popeye power-boosting, match-winning companion for your pickleball adventures.
Why Every Pickleball Player Needs Spinach
Just as a pickleball player is never without their paddle, a health-conscious lifestyle should never be without spinach. Imagine Spinach as your secret doubles partner in the game of health, constantly supporting you with its nutrition arsenal and possibly running interference against ailments. [1]
Iron: The Game-Changer in Spinach
The lush, emerald-green leaves of spinach are like a perfectly maintained pickleball court - firm, vibrant, and teeming with potential for high-performance play. Each leaf is rich in essential nutrients like iron, calcium, and vitamins A, C, K, and B vitamins. It's like every serve, every shot in your game, meticulously calculated and executed to perfection, bringing with it an exhilarating dose of energy and strength. [2]
At this point, you may be wondering, "What's the real deal? Why should a pickleball player eat spinach?" The
answer lies beneath the surface of this lush green leaf. Let’s take a closer look at spinach to discover a potential source of energy and stamina.
Balancing Iron Intake: The Key to Optimal Health
Spinach is rich in iron, an element as essential to our bodies as the ball is to a game of pickleball. This iron content could be the secret ingredient to unlocking your energy reserves. Iron is known to be important in the production of red blood cells, which carry oxygen throughout the body. According to some studies, iron may contribute to improved aerobic and endurance capacity. Just as a well-executed shot in pickleball can leave your opponent scrambling, maintaining good iron levels might give you the edge you need on the court. [3][4][10]
While spinach is a good source of iron, it also contains a compound that limits the body's ability to absorb this iron. However, by including a natural source of ascorbic acid (i.e., Vitamin C), such as an orange, you may enhance the absorption of the iron. [4][9]
Just as balance is key in activities like pickleball, it's also important when it comes to our diet, particularly with nutrients like iron. Iron plays a vital role in our bodies, aiding in the production of red blood cells that transport oxygen to our tissues. But, it's a delicate balance, too much iron can lead to iron overload, a condition that can cause damage to vital organs such as the heart and liver. Conversely, iron deficiency, which is the most common nutritional deficiency worldwide, can lead to anemia, a condition characterized by a lack of healthy red blood cells to carry sufficient oxygen to your tissues. [3][4]
Wrapping up our dive into the iron aspect of Spinach, the recommended daily allowance (RDA) for iron is 8 mg for adult men and postmenopausal women, while premenopausal women require 18 mg due to menstrual losses. To meet these requirements, it's important to maintain a balanced diet that includes iron-rich foods. Just as you wouldn't rely on a single strategy to win a game of pickleball, you shouldn't rely on a single food source for your iron intake. A varied diet will ensure you get a mix of nutrients necessary for your overall health and wellness. [4]
Vitamin K: The Bone's Referee
The Vitamin K found in spinach, much like a referee's whistle, maintains order and structure, but inside your bones. It supports bone health, which may be a concern for active adults, keeping them sturdy and robust like the resilient net in the center of our court. [5]
The RDA for Vitamin K serves as the rulebook, guiding the intake for adults to ensure optimal bone health. For men aged 19 years and older, the RDA is 120 micrograms per day, while for women of the same age group, it's 90 micrograms per day. This daily dose of Vitamin K helps maintain the strength and structure of the bones. Achieving these levels through diet alone is possible, especially with a well-rounded diet that includes a variety of foods.
Spinach, being a superfood rich in Vitamin K, can be a valuable addition to your meals. Incorporating a broad range of foods into your diet, will help you get the right amount of Vitamin K for your unique needs. However, as with all nutrients, it's important to consult with a healthcare professional to ensure you're meeting your individual nutritional requirements. [5][8]
Vitamin A: The Vision Superhero
Vitamin A is like a superhero for our eyes. It’s an essential nutrient found in spinach and plays an important role in maintaining vision. This vitamin is crucial for our vision because it helps our eyes produce certain pigments that allow us to see the full spectrum of light. Think of it as the fuel that powers our retina, the part of our eye that captures the images we see. Without enough Vitamin A, our eyes can't produce these pigments, which can lead to night blindness. But that's not all, Vitamin A also helps to keep our eyes hydrated by helping them produce enough moisture. Without it, our eyes could become too dry, which can lead to discomfort and other vision problems. So, maintaining a diet rich in Vitamin A is important to help keep our eyes healthy. And while helping to keep our vision in shape it might also help you track those fast-paced volleys. [6][7]
Eating a well-balanced diet is essential for our overall health, providing us with the nutrients our bodies need. This includes Vitamin A, which is crucial for maintaining healthy eyes and a strong immune system. Aim to consume 900 mcg for men and 700 mcg for women daily. You can achieve this by incorporating Vitamin A-rich foods into your meals, such as eggs, cantaloupe, leafy greens, and orange vegetables like carrots and sweet potatoes. Remember,
...a colorful plate often means a nutrient-rich meal.
So, let's nourish our bodies with a balanced diet to help achieve optimal health on and off the court. [1][6][7]
Delicious Ways to Incorporate Spinach
Now that we've forged a connection between spinach and pickleball, it's time to score some culinary points. Remember the spinach beet salad recipe video posted earlier? If not, you can check out the video here. It’s an easy way to incorporate spinach into your diet. Imagine sweet, earthy beets merging with the subtly bitter spinach leaves and chunks of a fresh orange, a squeeze of the juice from the orange you peeled, a tablespoon or two (2) of feta cheese, a sprinkle of orange zest, topped with a serving of raw walnuts and voila you have a dish that is a sensory match point of flavors. This is one of my favorites and go to salads. Yum!
But if you're looking for another way to incorporate spinach into your meal routine, we've got you covered. Try a refreshing Spinach and Pineapple Smoothie to kickstart your day. A blender full of fresh spinach leaves, a cup of pineapple chunks, some almond milk (or milk preference) with some ice cubes, and unsweetened protein powder. Blend and you've got a winning meal or snack for the day.
Conclusion
Spinach - Your Secret Weapon for Wellness
So, let's add to our health and love of a healthy active lifestyle by embracing the superfood that is spinach. Let it be the secret ingredient that just might help give you the edge over your opponents, a testament to the potential of natural, nutrition-packed food. Remember, every bite of spinach is a successful rally in your lifelong match of wellness.
Live Well. Play Well. No Matter Your Game.TM
Spinach - Power-up Your Game
Discover how spinach, a nutrient-rich superfood, can be a game-changer in your lifestyle. Learn about its benefits and how it can be effortlessly incorporated into your meals for optimal performance on and off the pickleball court. Join us in exploring the world of this versatile leafy green.
Disclaimer
The content of this blog post is for informational purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified health provider with any questions you may have regarding a medical condition and/or nutritional changes.
Individual needs may vary, and what works best for one person may not work for everyone. Consult with a healthcare professional or a registered dietitian before making significant changes to your diet or lifestyle or trying new supplements.
References:
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Stromsnes,K., Correas, A.G., Lehmann, J., Gambini, J., and Olaso-Gonzalez, G. (2021August). Anti-Inflammatory Properties of Diet: Role in Healthy Aging. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8389628/
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USDA. FoodData Central. (2019, April 1). Spinach, raw.
https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients
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Pasricha SR, Drakesmith H, Black J, Hipgrave D, Biggs BA. Controlof iron deficiency anemia in low- and middle-income countries. Blood.2013;121(14):2607-2617.
https://ashpublications.org/blood/article/121/14/2607/31112/Control-of-iron-deficiency-anemia-in-low-and
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National Institute of Health (2023 June 15). Iron: Fact Sheet for Health Professionals.
https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/#:~:text=sheet%20on%20Iron.-,Introduction,to%20the%20tissues%20%5B1%5D.
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Weber P. (2001, November). Vitamin K and bone health. https://www.sciencedirect.com/science/article/abs/pii/S0899900701007092?via%3Dihub
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Boyd, K. (2023, May 2). What is Vitamin A Deficiency?
https://www.aao.org/eye-health/diseases/vitamin-deficiency#:~:text=Vitamin%20A%20plays%20an%20important,pigments%2C%20leading%20to%20night%20blindness.
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National Institute of Health. (2022, August 12). Vitamin A and Carotenoids.
https://ods.od.nih.gov/factsheets/VitaminA-Consumer/
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National Institute of Health (2021 Match 29). Vitamin K:Fact Sheet for Health Professionals.
https://ods.od.nih.gov/factsheets/vitaminK-HealthProfessional/
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Teucher, B., Olivares, M., Cori, H. (2004, November). Enhancers of Iron Absorption: Ascorbic Acid and Other Organic Acids.
https://pubmed.ncbi.nlm.nih.gov/15743017/
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Agarwal, R. (2007, October). Nonhematological Benefits of Iron.
https://karger.com/ajn/article/27/6/565/25966