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

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] 

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]

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. 

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:

1. 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/

   
   

2. USDA. FoodData Central. (2019, April 1).  Spinach, raw. 

   https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients

   
   

3. 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

   
   

4. 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.

   
   

5. Weber P. (2001, November). Vitamin K and bone health. https://www.sciencedirect.com/science/article/abs/pii/S0899900701007092?via%3Dihub

   
   

6. 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.

7. National Institute of Health. (2022, August 12). Vitamin A and Carotenoids.

   https://ods.od.nih.gov/factsheets/VitaminA-Consumer/

   
   

8. National Institute of Health (2021 Match 29).  Vitamin K:Fact Sheet for Health Professionals.

   https://ods.od.nih.gov/factsheets/vitaminK-HealthProfessional/

   
   

9. 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/

   
   

10. Agarwal, R. (2007, October). Nonhematological Benefits of Iron.

    https://karger.com/ajn/article/27/6/565/25966