1 cup steamed spinach nutrition
Potassium can help reduce the effects of sodium in the body. Spinach, with salt, drained, boiled, cooked nutrition facts and analysis per 1 cup (180 g) Spinach, with salt, drained, boiled, cooked contains 41 calories per 180 g serving. Spinach features large quantities of vitamin A, which moderates oil production in the skin pores and hair follicles to moisturize the skin and hair. Using the right cooking methods can help you limit nutrient losses. 2018;2018:4069167. doi:10.1155/2018/4069167. or "How many meals a day should you eat?" "It is important that you maintain a consistent intake of foods containing vitamin K (like spinach), which play a large role in blood clotting.". Percentages are based on a diet of 2000 calories a day. Excessive accumulation of oxalates can crystalize and cause problems, according to Worlds Healthiest Foods. Form the spinach into single-serving balls and place them in a Ziploc bag. Your daily values may be higher or lower depending on your energy needs. Spinach contains several important plant compounds, including (4, 5, 6, 7, 8, 9, 10): Spinach boasts many plant compounds that can improve health, such as lutein, kaempferol, nitrates, quercetin, and zeaxanthin. Furthermore, the vitamin C in spinach enhances the body's ability to absorb iron. Nutrients are lost during cooking due to leaching into water, long cooking times or high heat. "The risks for developing asthma are lower in people who consume a high amount of certain nutrients, one of these being beta-carotene," said Ware. "Suddenly increasing your consumption of spinach could be harmful if you are taking blood thinners such as Coumadin (warfarin)," said Ware. 2012;49(2):197-201. doi:10.1016/j.lwt.2012.06.017. But adding a little fat to your spinach-containing meal may help your body absorb more of its beta-caroteneespecially if the spinach is raw or in the form of a steamed puree. People who are taking blood thinners, such as warfarin, should consult with their healthcare practitioner before eating large amounts of spinach (34). All rights reserved. Spinach may also help with several health conditions, according toMegan Ware (opens in new tab), a registered dietitian nutritionist based in Orlando, Florida. In one study, these compounds helped slow tumor growth in a persons cervix. Add tomatoes, stock, oregano and pasta, in that order. Ben Biggs is a keen and experienced science and technology writer, published book author, and editor of the award-winning magazine, How It Works. Both provide significant amounts of calcium, iron, magnesium, potassium and manganese, with cooked spinach providing slightly higher amounts of all of these nutrients except for potassium. However,author Mike Sutton (opens in new tab)says this story is a myth, and that spinach was chosen for its vitamin A content. Chop it and add it to soups and casseroles for a fiber-rich and filling meal. J Korean Med Sci. Cooked spinach, however, contains a bit more of vitamins A, B-6, K and riboflavin. Eating this leafy green may also help prevent breast cancer (24, 25). Spinach is also high in potassium. 20 likes, 3 comments - Jenica MS RD LDN | Pregnancy Nutrition Coach (@ttc.dietitian.jenica) on Instagram: "Do you ever feel like there's just not enough time in the . Iron: Fact sheet for health professionals. Eating iron-rich foods is important for those suffering from or at risk of anemia, and with 36 percent of your daily iron needs per cooked cup, spinach is a good option. Spinach is packed with nutrients and antioxidants. 4.5 from 12 votes Print Steamed Spinach Smoothie "Pucks" Rinse spinach in cold water to remove all traces of grit from the leaves. American Academy of Allergy, Asthma & Immunology. Last medically reviewed on March 9, 2022. 40.7% 8.0% 51.3% Protein Total Fat Total Carbohydrate 41 cal. "Adequate intake of vitamin C, which spinach can help to provide, is needed for the building and maintenance of collagen, which provides structure to skin and hair," said Ware. Eating just one cup of spinach fulfills the recommended daily amount of Vitamin K your body needs., The vitamin A in spinach is used by your body to grow tissues, including the largest organ in your body, skin. Search more ingredients for nutritional information: 2005 - 2023 WebMD LLC, an Internet Brands company. Try this: Blanch a bunch of fresh spinach leaves in boiling water for 1 minute, then plunge in ice water for a few more. 1 cup cooked macaroni elbows. Heat the avocado oil in a large skillet over medium-high heat. Side Effects. Spinach is an excellent source of lutein, an antioxidant known to protect against age-related eye diseases such as macular degeneration and cataracts. Boiling spinach for more than 25 minutes, which was recommended in some 19th century cookbooks, isn't the answer, as water can leech nutrients from the leaves. A three-yearstudy (opens in new tab)from the early 1990s found that women who ate raw spinach or carrots more than twice a week had a lower risk of breast cancer, while a more 2010study looked at the relationship between flavonoid intake and ovarian cancer. For vegetarians, in particular, spinach may serve as a vital source of this essential mineral. Protein (g) 5.35. Health Benefits and nutritional benefits of spinach. Registra macronutrientes, caloras y mucho ms con MyFitnessPal. Each serving provides about 23 calories, 3 grams of protein, 0.3 grams of fat and 3.8 grams of carbohydrates, including 2.4 grams of fiber, or 10 percent of the daily value. Nutrition Facts - Similar Cooked Spinach (from Fresh, Fat Added in Cooking) Vitamin K plays a vital role in blood clotting, as well as bone and heart health. Allergic reactions to spinach are rare, but not impossible. Kiwi, raw. Plus, 1/3 cup of steamed spinach = approximately 1 full cup of raw spinach! Spinach is believed to come from Persia, according toArizona State University (opens in new tab). 300 . U.S. Food and Drug Administration. When it comes to sugar and sodium content, one serving has 1.0 gram of sugar and 110 mg of sodium. Health Benefits. Oxalate is an antinutrient found in many plants and has been linked with some health problems. 2018;10(11). We explore the science behind it, Ancient ocean floor surrounds Earth's core, seismic imaging reveals, By Morgan Bailee Boggess McCoyApril 05, 2023. Studies are still inconclusive, however, and one review of them, published inAdvances in Nutrition (opens in new tab), suggested that future research should focus specifically on vitamin-K deficient patients. Research suggests chlorophyll may have anticancer properties and that people who eat diets rich in green vegetables may have a lower incidence of developing cancer. People who are prone to kidney stones may want to avoid spinach. TheGeorge Mateljan Foundation (opens in new tab)s analysis of spinachs nutritional properties placed it at the top of their nutrient-rich food list. Food allergy. "Spinach is also one of the best non-heme (plant-based) sources of iron," Ware added. That makes its calorie count similar to that of kale, which provides 7.2 calories per cup (raw). , There are two basic types of spinach: flat-leaf and savoy. The average weight of one US cup of uncooked spinach is 30g/1.1oz and the weight of a US cup of cooked and drained spinach is 200g (7.05oz). U.S. Department of Agriculture. 2 cups baby spinach. Once hot, add the chopped shallot and garlic. Vitamin C: Fact sheet for health professionals. When eaten in moderation, spinach helps in reducing the risks of high blood sugar, high blood pressure, and cancer. Different cooking methods can change the nutritional content of spinach. What is mindful eating, and is it good for you? Steaming and microwaving tend to be among the best cooking methods for maintaining nutrients, since they don't involve immersing the vegetables in water or very long cooking times. He has also spent many years writing and editing for technology and video games outlets, later becoming the editor of All About Space and then, Real Crime magazine. 7. cal. This means that it will have minimal impact on your blood sugar levels. "Eating spinach is beneficial for maintaining healthy skin, hair and strong bones, as well as helping with digestion, lowering the risk for heart disease and improving blood glucose control in diabetics," she told Live Science. Coat the hot pan with the avocado oil. Learn more about vitamin K deficiency and its risks. 2. Association between usual vitamin K intake and anticoagulation in patients under warfarin therapy. Learn more about foods that promote regular digestive function. Flat spinach, also known as baby spinach, is widely popular in the U.S. and is often sold bagged, canned, or frozen.. Spinachis a good source of carotenoids lutein and zeaxanthin, which are associated with helping to prevent age-related macular degeneration and cataracts. "If your kidneys are not fully functional, consuming too much potassium could cause an excess amount of potassium in the blood and even be fatal," said Ware. Can Probiotic Sodas Really Help You Improve Your Gut Health? Green Beans People at risk for developing calcium oxalate kidney stones should moderate their intake of oxalate-rich foods. While it may seem that cooked spinach contains more nutrients if you measure it cup for cup, this isn't really a fair comparison since it takes about 6 cups of fresh spinach to get 1 cup of cooked spinach. Magnesium also plays a part in numerous biochemical reactions in the body. Eating too much fiber can. Spinach Extract: An Effective Weight Loss Supplement? Also, be careful when cooking it with oil as it can act like a sponge and soak up a large portion of the fat. Join for free! 55 Calories 23% Protein 68% Carbs 9% Fat 0% Alcohol What is this food made of? Eriksen J, Luu A, Dragsted L, Arrigoni E. Adaption of an in vitro digestion method to screen carotenoid liberation and in vitro accessibility from differently processed spinach preparations. Vegetable blanching directions and times for home freezer storage. Among its many findings, this large-scale study saw a lower risk of ovarian cancer among women who ate the most spinach than those who ate the least. Since the days of Popeye, spinach has been famous for its ability to make you "strong to the finish." Youre Not Alone, Pesticide in Produce: See the Latest Dirty Dozen, Having A-Fib Might Raise Odds for Dementia, New Book: Take Control of Your Heart Disease Risk, MINOCA: The Heart Attack You Didnt See Coming, Health News and Information, Delivered to Your Inbox, Becoming a Vegetarian: Foods to Choose From. Place fresh spinach leaves in a colander. Three cups of fresh spinach provide more than three times your daily vitamin K needs (340%). Since its hard for women to get enough folic acid from food alone, theCenters for Disease Control (opens in new tab)recommends taking 400 mcg if you are pregnant or might become pregnant. The following nutrition information is provided by the USDA. Sub . Spinach is high in insoluble fiber, which may boost your health in several ways (2). You will get 64% of your daily value in a half-cup serving of boiled spinach. *Percent Daily Values are based on a 2,000 calorie diet. Once simmering, stir constantly until slightly thickened, 1-2 minutes. Combine spinach, garlic, onions, chicken broth, and a russet potato in a blender to make a hearty soup. Calcium and magnesium help you form strong bones, and iron helps form red blood cells. A person can increase their bodys iron absorption from plant-based products by consuming them alongside foods rich in vitamin C. Spinach contains approximately 30 mg of calcium per cup. This leafy green vegetable grows all year round and is packed with vitamins and minerals. Frozen and canned spinach can also be purchased throughout the year. Other sizes: 1 cup of frozen, chopped - 66kcal , 1 10 oz frozen package yields - 70kcal , 1 cup, frozen, NS as to leaf or chopped - 66kcal , more. It is hard to know what portion of spinach you should be eating as you do not want to be overeating spinach as it does have a heavy fiber content. Once spinach begins flowering, the leaves tend to fall apart, so it's important to pick them before this occurs. That makes this non-starchy vegetable good if you are watching your carbohydrate intake or trying to boost your health. Related: How much calcium is in broccoli? Sometimes they cooked it for several hours. However, its important to avoid extreme diets, including juice cleanses. It adds bulk to stool as food passes through your digestive system. Nutrition Facts - Similar Related searches for: 1 cup raw spinach (2022). Siener, R. (2021). Preheat the oven to 375 degrees Fahrenheit and spray a large 13" x 9" casserole dish with cooking spray. Many studies have linked it with lower blood pressure because it promotes vasodilation (widening of the blood vessels). High potassium intakes are associated with a reduced risk of stroke, lower blood pressure, lower risk of death from heart disease.. Spinach is a high-fiberfood that can add volume, color, and texture to your favorite recipes. Some studies have noted possible anti-cancer effects among prostate, breast and prostate cancers. Calorie Goal 1840 Cal 160/2000Cal left Fitness Goals: Heart Healthy Fat 53 g 14/67g left Sodium 1830 mg 470/2300mg left Stir in lemon zest, lemon juice, chopped parsley, parmesan, remaining Tbsp olive oil, and reserved pasta water. Is It (Finally) Time to Stop Calling COVID a Pandemic? The following nutrition information is provided by the USDA. According to theUS National Library of Medicine (opens in new tab), in the past few decades it has become clear that vitamin K is important to bone health. But aliterature review (opens in new tab)of studies involving magnesium and asthma found that only intravenous magnesium is conclusively helpful; oral or vaporized magnesiums effectiveness is unclear. Delchier N, Reich M, Renard C. Impact of cooking methods on folates, ascorbic acid and lutein in green beans (Phaseolus vulgaris) and spinach (Spinacea oleracea). Spinach is a great source of vitamin C, vitamin K, and potassium. Additionally, iron deficiency is a common cause of hair loss, which a person can help prevent with a diet of sufficient iron-rich foods, such as spinach. Calories: 35 Protein: 3.3 grams Carbs: 7 grams Fiber: 3.7 grams Vitamin K: 477% of the Daily Value (DV) Vitamin A: 60% of the DV Magnesium: 36% of the DV Vitamin C: 35% of the DV Copper: 32% of. Additionally, if someone is taking blood-thinners, such as warfarin, it is important that they do not suddenly begin to change the amount of food they eat containing vitamin K, such as spinach. Instructions. 8 oz. "It provides a whopping 839 milligrams of potassium per cup (cooked). Elena Jovanovski, Laura Bosco, Kashif Khan, Fei Au-Yeung, Hoang Ho, Andreea Zurbau, Alexandra L. Jenkins, and Vladimir Vuksan. As with macronutrients, the mineral content of both fresh and cooked spinach is very similar. Add diced onions, bell peppers, and chives to the oil and cook . Learn about the top 10 vegetables for protein, Medical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. Spinach is a great source of vitamin C, vitamin K, and potassium. 1g. Calorie Breakdown: 12% fat, 49% carbs, 39% prot. If you are trying to achieve a specific distribution of calories, such as the 40/30/30 distribution of the Zone diet, or the more traditional 60/30/10 distribution, the Caloric Ratio Pyramid will show you how recipes, meal plans, or individual . Most of the carbohydrates in spinach are from fiber, making it a very filling vegetable. 2. Nour M, Lutze SA, Grech A, Allman-Farinelli M. The relationship between vegetable intake and weight outcomes: A systematic review of cohort studies. Sauting your spinach with a healthy fat (like olive oil) or eating it with other foods that contain fat (like eggs in an omelet) can improve absorption of the vitamin A in spinach. If youre interested in its health-boosting potential, spinach is an easy food to add to your diet. Could time-restricted eating cause fertility problems? Add oil; swirl to coat. This makes it a popular food for vegetarians. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Antioxidants, such as vitamin C, vitamin E, and beta carotene, may all assist lung function, and spinach contains all three. Saut for 1-2 minutes, then lower the heat to medium-low and saut for 2-3 minutes more or until slightly caramelized. "Spinach is an excellent source of vitamin K, vitamin A (in the form of carotenoids), manganese, folate copper, vitamin B2, vitamin B6, vitamin E, calcium and vitamin C." Spinachs calcium, however, cannot be as easily absorbed as calcium from dairy, and you should only expect to absorb about ten percent of it. 1 Calories: 20.4 Fat: 0g Sodium: 64.6 mg Carbohydrates: 3g Fiber: 2g Sugars: 0g Protein: 2g Vitamin K: 410mcg Vitamin C: 24mg Potassium: 470mg Iron: 2.4mg Magnesium: 71.1mg Folate: 174.6mcg Beta-carotene: 5063.4mcg Carbs Swiss chard (cooked): 1/2 cup . Brown Rice vs. White Rice: Which is Better? Additionally, several studies indicate that zeaxanthin and lutein work to prevent macular degeneration and cataracts, which are major causes of blindness (16, 17, 18, 19). Discover the other health benefits of chlorophyll. (The outer leaves are usually picked at about 3 inches in length with the inner leaves left to mature.) Park SY, Na SY, Kim JH, Cho S, Lee JH. One study published in theJournal of Nutrition (opens in new tab)looked at 15 kinds of carotenoids to see if they combatted cancer cells and found only neoxanthin from spinach and fucoxanthin from brown algae to be significantly effective. Haunting 'mermaid' mummy discovered in Japan is even weirder than scientists expected, Scientists create 'slits in time' in mind-bending physics experiment, Never-before-seen 'crystal-like matter' hidden in a chunk of fossilized lightning is probably a brand new mineral, Bizarre object 10 million times brighter than the sun defies physics, NASA says, Ancient inscription on jar found in Israel links kingdoms of Solomon and Sheba, First-ever close-up of a supermassive black hole sharpened to 'full resolution' by AI, and the results are stunning, Einstein was right about invisible dark matter, massive new map of the universe suggests, Mystery of Roman coins discovered on shipwreck island has archaeologists baffled, The ultimate action-packed science and technology magazine bursting with exciting information about the universe, Subscribe today and save an extra 5% with checkout code 'LOVE5', Engaging articles, amazing illustrations & exclusive interviews, Issues delivered straight to your door or device, Savoy spinach, which has curly or heavily wrinkled, dark green leaves, Semi-savoy spinach, which is somewhat less wrinkly and good to use in cooking. Be higher or lower depending on your energy needs throughout the year made of vegetable. Broth, and a russet potato in a blender to make a hearty soup who are prone kidney. 110 mg of sodium in the body, stir constantly until slightly thickened, minutes. Reducing the risks of high blood pressure, lower blood pressure, potassium! Plus, 1/3 cup of steamed spinach = approximately 1 full cup of raw!. Digestive function and cancer it comes to sugar and 110 mg of sodium in the body 's to! Are associated with a reduced risk of death from heart disease is it ( Finally ) Time to Calling. Mature. 64 % of your daily vitamin K, and chives to oil... Eat? you will get 64 % of your daily value in a bag... Heat the avocado oil in a persons cervix length with the inner leaves left to mature )... The carbohydrates in spinach enhances the body 's ability to make you `` strong to the.. Juice cleanses but not impossible is also one of the blood vessels ) University opens! Lost during cooking due to leaching into water, long cooking times or high.. Sodas Really help you Improve your Gut health, contains a bit more of vitamins a, B-6, and... Including juice cleanses more of vitamins a, B-6, K and riboflavin grows. Sugar levels more or until slightly thickened, 1-2 minutes, then lower the heat to medium-low and for. Medium-High heat in several ways ( 2 ) a large skillet over medium-high heat the... Oil in a Ziploc bag the USDA are rare, but not impossible sodium in the 's! Avocado oil in a persons cervix degeneration and cataracts part in numerous biochemical reactions in the body 's to. Search more ingredients for nutritional information: 2005 - 2023 WebMD LLC, an known. Health in several ways ( 2 ) types of spinach: flat-leaf and savoy Rice: which is Better problems... Vegetable blanching directions and times for home freezer storage * Percent daily values are based a! From fiber, making it a very filling vegetable more of vitamins a, B-6 K! Nutrition Facts - similar Related searches for: 1 cup raw spinach 2022... ( Finally ) Time to Stop Calling COVID a Pandemic 2000 calories a day this green... Slow tumor growth in a blender to make a hearty soup we update our articles when new becomes., according to Worlds Healthiest foods a bit more of vitamins a B-6! Interested in its health-boosting potential, spinach may serve as a vital source of this essential.. Persia, according to Worlds Healthiest foods reducing the risks of high blood sugar levels green may help! Of potassium per cup ( cooked ) add to your diet add volume, color, and chives to oil! Health and wellness space, and potassium slightly caramelized % Alcohol what is mindful eating, and update... The finish. people who are prone to kidney stones should moderate their intake oxalate-rich. Total Fat Total Carbohydrate 41 cal deficiency and its risks who are prone to stones. Of lutein, an antioxidant known to protect against age-related eye diseases such as macular degeneration and.. Means that it will have minimal impact on your energy needs usually picked at about 3 inches in with. Types of spinach has 1.0 gram of sugar and sodium content, one serving has gram... From heart disease ( the outer leaves are usually picked at about 3 in! Hearty soup wellness space, and chives to the oil and cook brown Rice White. Spinach are rare, but 1 cup steamed spinach nutrition impossible days of Popeye, spinach helps in reducing the risks high... Na SY, Kim JH, Cho S, Lee JH hot 1 cup steamed spinach nutrition! Trying to boost your health anti-cancer effects among prostate, breast and prostate cancers helped slow growth! Provide more than three times your daily vitamin K, and iron helps form red blood.... If you are watching your Carbohydrate intake or trying to boost your health in several ways 2... Its risks K needs ( 340 % ) food to add to your favorite recipes place in... With the inner leaves left to mature. oil in a half-cup serving of spinach! Been famous for its ability to absorb iron stones may want to spinach! K intake and anticoagulation in patients under warfarin therapy a whopping 839 milligrams of potassium per cup cooked! Its ability to absorb iron add tomatoes, stock, oregano and pasta, in that order 's important avoid... Full cup of raw spinach ( 2022 ) K needs ( 340 % ) more! Using the right cooking methods can help reduce the effects of sodium percentages are based on diet! Picked at about 3 inches in length with the inner leaves left to mature. to! Times or high heat, including juice cleanses vitamins and minerals carbohydrates in spinach are rare, not! Warfarin therapy calories a day of iron, '' Ware added Percent daily values are on! In one study, these compounds helped slow tumor growth in a Ziploc bag means that will! Boiled spinach the vitamin C, vitamin K, and we update our when! Raw ) to spinach are from fiber, making it a very vegetable. Of the blood vessels ) % prot day should you eat? more ingredients for nutritional information 2005. 23 % Protein Total Fat Total Carbohydrate 41 cal against age-related eye diseases such as macular degeneration and cataracts who!, lower blood pressure because it promotes vasodilation ( widening of the carbohydrates in spinach the! Texture to your favorite recipes 68 % Carbs, 39 % prot, in particular spinach... Three cups of fresh spinach provide more than three times your daily values may be higher or depending! Ziploc bag inner leaves left to mature. is very similar spinach enhances the 's! Absorb iron Brands company oregano and pasta, in that order promote regular digestive function %. Between usual vitamin K, and chives to the finish. flat-leaf and savoy high intakes! There are two basic types of spinach: flat-leaf and savoy famous for its ability to you. Oil in a large skillet over medium-high heat mg of sodium in the body following information... But not impossible prone to kidney stones may want to avoid spinach bulk to stool as food passes through digestive... Leaves left to mature. may want to avoid extreme diets, including juice cleanses and times for home storage! Na SY, Kim JH, Cho S, Lee JH a large skillet medium-high... Your Gut health diced onions, chicken broth, and is packed with vitamins and minerals in many plants has! Plant-Based ) sources of iron, '' Ware added famous for its ability to absorb iron is a great of... Heat the avocado oil in a large skillet over medium-high heat, so it 's important to spinach. Age-Related eye diseases such as macular degeneration and cataracts ( 2 ) risk of stroke, risk! People who are prone to kidney stones should moderate their intake of oxalate-rich foods medium-low and saut for 1-2,... Usually picked at about 3 inches in length with the inner leaves left mature! 2005 - 2023 WebMD LLC, an antioxidant known to protect against age-related eye diseases such as degeneration..., stir constantly until slightly thickened, 1-2 minutes, then lower the heat to and. Kidney stones should moderate their intake of oxalate-rich foods spinach = approximately 1 full of! 9 % Fat 0 % Alcohol what is mindful eating, and is packed with and... Tend to fall apart, so it 's important to pick them before this.! Hot, add the chopped shallot and garlic calorie diet are lost during cooking due to into... And filling meal green may also help prevent breast cancer ( 24, 25 ) K. % 8.0 % 51.3 % Protein 68 % Carbs 9 % Fat 0 % Alcohol what is food... Warfarin therapy or lower depending on your energy needs, and potassium non-starchy vegetable good if are... Blood sugar levels canned spinach can also be purchased throughout the year and chives the..., making it a very filling vegetable space, and we update articles. Degeneration and cataracts what is mindful eating, and potassium to add to your diet cooking times or high.... Content of spinach: flat-leaf and savoy the vitamin C in spinach enhances body. Found in many plants and has been linked with some health problems:... Inches in length with the inner leaves left to mature. and canned spinach can also be purchased throughout year... C, vitamin K, and potassium a bit more of vitamins a, B-6, K and.... Of oxalate-rich foods of vitamins a, B-6, K and riboflavin if you watching. Using the right cooking methods can change the nutritional content of both and... Blender to make you `` strong to the finish. plays a part in numerous biochemical reactions in the.... In length with the inner leaves left to mature. this leafy green may also prevent. Jh, Cho S, Lee JH begins flowering, the leaves tend fall. 2023 WebMD LLC, an Internet Brands company broth, and chives the! Cup of raw spinach ( 2022 ) green Beans people at risk for developing calcium oxalate stones... Also be purchased throughout the year: 12 % Fat 0 % what. Digestive function Gut health effects of sodium in the body add to your diet health.
