When you close the bag, get out all the air. In a tender tender body, you may feel the stem. WebSpinach, a supercold-hardy leafy green, is a popular crop that can be planted in very early spring, as well as in fall and even winter in some areas.Learn more about planting and growing nutritious spinach in your home garden. WebThe ergogenic benefits of a red spinach supplement stem from its nutrient density and high nitrate levels. They also positively influence gene expressionor the "turning on" of certain genesin metabolism and inflammation. This system keeps you safe from viruses and bacteria that cause disease. Source; http://seasonalcookinturkey.com/spinach-stems-recipes/ You can also saut spinach or steam it without worrying about losing too many of its nutrients. We will look at this in greater detail later. Spinach is a rich source of manganese and magnesium, and it contains a range of other minerals in small to moderate amounts. Additionally, a low potassium intake might be as potent a risk factor for developing high blood pressure as a high sodium intake. WebIt has a high amount of protein for a plant and is also a good source of magnesium, phosphorus, and potassium. Boosts the immune system and may help to protect against illnesses and infections. Aside from squash, there are a variety of vegetables available such as pumpkin, acorn, and kababocha. Birthing babies with Spina bifida are protected against infection by taking folic acid in the early stages of pregnancy. 100 grams of this leafy green provides 3.6 grams of carbohydrate, but most of this2.2 gramsis fibrous carbohydrate. The taste of spinach is quite strong, so it will be quite noticeable in a smoothie. If you are thinking about cutting off the stems of spinach, there are a few things to keep in mind. The calories in spinach are primarily from small amounts of carbohydrate and protein, with minimalfat content. You can get antioxidants from fruits and vegetables, and spinach is no exception. Additionally, spinach contains some interesting compounds such as kaempferol and nitrate, and these compounds may have a beneficial impact on our body. Yes, you can taste spinach in a smoothie. Spinach may decrease oxidative stress, improve eye health, and help prevent heart disease and cancer. However, some people may benefit from limiting their intake of this vegetable. For individuals trying to limit food sources of oxalate, spinach is not a good fit. (2022). To use carotenoids, our body must first convert these compounds into retinol. As tasty as they are, spinach stems are also good for your health. Zucchini, in addition to containing antioxidants, vitamin C, fiber, riboflavin, and a variety of minerals, is also high in vitamin B6. Spinach is rich in zeaxanthin and lutein, which are the carotenoids responsible for color in some vegetables. WebSpinach, a supercold-hardy leafy green, is a popular crop that can be planted in very early spring, as well as in fall and even winter in some areas.Learn more about planting and growing nutritious spinach in your home garden. Some smoothies call for ice, water, and fruit, while others call for almond milk, soy milk, or coconut milk. We link primary sources including studies, scientific references, and statistics within each article and also list them in the resources section at the bottom of our articles. For this reason, carotenoids are often called vitamin A precursors. Spinach is also high in potassium. Iron is also important for maintaining healthy pregnancies, supporting the immune system, and aiding digestive processes. Health benefits of spinach Oxidative stress. One study in 27 people found that eating spinach effectively lowered blood pressure levels. Researchers believe that it takes around 12 parts of carotenoids to have an equivalent effect to 1 part of retinol (5). As a result of better performance levels, red spinach can also improve muscle growth. Known by the botanical name of Spinacia oleracea, spinach is a leafy green vegetable that originated in South-West Asia (1). As mentioned earlier, spinach is a significant source of carotenoid compounds. Eating a diet rich in fruits and vegetables may help reduce the severity of asthma symptoms and lessen the risk of attacks. So next time youre prepping spinach for a smoothie, dont toss the stems! Chop the stems to any length you prefer. These rapid dietary changes can interfere with these medications. Learn more about vitamin K deficiency and its risks. The frozen spinach can be used in this recipe, but it has been blanched and given a slightly cooked flavor. The answer to this question depends on how large your smoothie is and how much other ingredients you are adding. Full of Vitamin A, B6,C, Calcium, Iron and Magnesium it is a vegetable you really should try to eat as often as possible to get the maximum health benefits. Make sure to include as many interesting ingredients as possible in your smoothies. ", Journal of Diabetes & Metabolic Disorders: "Effects of thylakoid intake on appetite and weight loss: a systematic review. 1) Rich In Carotenoids (Vitamin A) *Percent Daily Values are based on a 2,000 calorie diet. Spinach is a popular leafy green vegetable that can be used in a variety of ways. Most of the health benefits that spinach can confer relate to the nutrients it provides. This content is for informational purposes only and Nutrition Advance does not provide medical advice. The second point to keep in mind is that the ingredients in the recipe can be confusing. This leafy green is also very high in vitamin K1, which can be a problem for people on blood thinners. Butter them up! However, the body absorbs this less easily than dairy sources of calcium. Here is a summary of some recent research; Kaempferol is a flavonoid polyphenol which we can find in certain plant foods, and spinach is a particularly high source (23). Is the ketogenic diet right for autoimmune conditions? WebMD does not provide medical advice, diagnosis or treatment. Carrots and cauliflower are both superfood foods with vitamin C, potassium, iron, copper, fiber, and vitamin A in addition to their minerals and vitamins. Due to this leafy greens impressive nutrient density, it can play an excellent role in a healthy diet. When eating spinach, it must be thoroughly cleaned before consumption due to its gritty texture. Alongside other vitamins and minerals, vitamin K plays a role in the skeletal system. They also decreased the size of the tumor (22, 23). Quinoa is packed with nutrients, and it's also gluten free. Saute fresh spinach with garlic, onions, and olive oil for a quick and nutritious side dish. Free radicals are byproducts of metabolism. After 15 to 30 seconds, increase the speed to a high setting. WebThe ergogenic benefits of a red spinach supplement stem from its nutrient density and high nitrate levels. Health benefits of spinach Oxidative stress. Receive a notification each time we publish a new article, and get exclusive guides direct to your inbox. As a result of better performance levels, red spinach can also improve muscle growth. Can frozen spinach be added to smoothies? The benefits of eating spinach raw include that it is high in fiber, antioxidants, and vitamin A. Cooked spinach has a lower nutrient content, but it also has health benefits such as beingAnti-inflammatory and providing cancer-fighting nutrients. 2016;7(8):3337-3353. doi:10.1039/c6fo00051g, Morris MC, Tangney CC, Wang Y, Sacks FM, Bennett DA, Aggarwal NT. Everyone knows that veggies are healthy, but some stand out from the rest. You can unsubscribe at any time. Additionally, lab studies have shown that kaempferol can induce cancer cell apoptosis, otherwise known as cell destruction (25). 5. There is a lot of folate in spinach. Studies have shown that lutein appears to prevent ultraviolet damage to your lenses. Just be sure to thaw the spinach before adding it to the blender, otherwise youll end up with a clumpy smoothie. Is it safe to eat? Iron: Fact sheet for health professionals. Adding flavorful fruits to a spinach smoothie will help it taste more like a spinach smoothie than a spinach smoothie. Can diet help improve depression symptoms? Instead of two cups of fresh spinach, you can use 1 cup frozen spinach because it is much smaller. Inflammation is part of how your body mends itself after you get hurt or come into contact with a dangerous substance. But food can help you Curbs Appetite. Source; http://seasonalcookinturkey.com/spinach-stems-recipes/ Here are 14 of the healthiest vegetables around. You can then add the spinach leaves to a blender along with the other ingredients for your smoothie. If youre like most people, you probably throw away spinach stems without a second thought. Just defrost and squeeze out the extra water. Source; http://seasonalcookinturkey.com/spinach-stems-recipes/ Thestems of the spinach plant are rich in nutrients that can help you maintain a healthy weight and keep your immune system strong. You can eat this versatile vegetable many ways and gain its health advantages. That said, since spinach is a significant source of vitamin K, even a worst-case scenario of only being able to absorb 10% would still account for more than 60% of the recommended daily allowance for vitamin K per 100 grams. Hemoglobin is needed to transport oxygen from your lungs to the rest of your body. Frozen spinach can be added to smoothies in most cases, but it has a slightly cooked flavor. Cooked spinach also has a more consistent texture, which makes it easier to eat. ", FDA: "Interactive Nutrition Facts Label - Vitamins and Minerals Chart. It also defends your body from other things that can hurt you, like toxins. Spinach is a type of vegetable that can be eaten fresh or cooked. However, two of these compoundszeaxanthin and luteinare associated with specific health benefits for our eyes. Free radicals are byproducts of metabolism. Additionally, research has shown that eating cooked spinach can actually improve your overall health. Eye health. Bake together spinach, artichoke hearts, mayonnaise, Parmesan, and Monterey Jack cheese for a classic dip. ", U.S. Department of Agriculture: "Spinach, raw. Some people think so, while others disagree. Spinach contains two components, MGDG and SQDG, which may slow down cancer growth. Spinach also has several health benefits. Saute fresh spinach with garlic, onions, and olive oil for a quick and nutritious side dish. A healthy smoothie should consist of at least one or two handfuls of raw spinach. Spinach Extract: An Effective Weight Loss Supplement? Yes, it is a good idea to do so because the stems can add a lot of flavor and nutrition to your salads. 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 features large quantities of vitamin A, which moderates oil production in the skin pores and hair follicles to moisturize the skin and hair. Strawberry is also high in antioxidants C and A. Different cooking methods can change the nutritional content of spinach. WebHow to Prepare Spinach. Yes, spinach can be bitter. Some of the health risks associated with eating spinach include serious stomach problems, IQ damage, and an increased risk for cancer. Per the National Eye Institute, AMD is an eye disease that can blur the sharp, central vision essential for reading and driving. Although it is easy to find scare stories about anti-nutrients in vegetables, they are not a concern for most people. Protein, creaminess, and probiotics are also present in other foods such as Greek yogurt and almond milk. It's a leading cause of vision loss for people aged older than 55 years. However, since these foods are often a rich source of nutrients andphytonutrients, it is likely that they can help to boost various measures of our health. Health Benefits of Spinach Green Goodness. Microwave strips of fresh spinach combined with olive oil, lemon juice, and cheddar or mozzarella cheese to make an easy spinach dish kids will love. Food Funct. We promise not to spam you. MNT is the registered trade mark of Healthline Media. (2021). Make sure you wrap the bag tightly around it. Shauna is the creator of the nationally recognized food and family blog, Have Yourself A Time.com which features her scrumptious recipes, food & cooking tips. Spinach is a vegetable that's nearly all water. Additionally, spinach packs high amounts of antioxidants, which may also fight cancer (27). Cancer prevention. Add a touch of water and cover to steam until cooked. Read our. Health's content is for informational and educational purposes only. Frozen spinach is another option for soups, stews, and egg dishes. If youre interested in its health-boosting potential, spinach is an easy food to add to your diet. Spinach is rich in zeaxanthin and lutein, which are the carotenoids responsible for color in some vegetables. WebSpinach, a supercold-hardy leafy green, is a popular crop that can be planted in very early spring, as well as in fall and even winter in some areas.Learn more about planting and growing nutritious spinach in your home garden. In addition to its many vitamins and minerals, spinach provides antioxidants that link to anti-inflammation and disease protection. Dress with a mustard vinaigrette. ", National Institutes of Health Office of Dietary Supplements: "Calcium," "Manganese," "Vitamin K," "Iron," "Vitamin A," "Copper," "Vitamin E," "Folate," "Vitamin B6," "Riboflavin," "Vitamin C," "Potassium. Additionally, spinach contains some interesting compounds such as kaempferol and nitrate, and these compounds may have a beneficial impact on our body. You might think sipping water and other drinks are the only way to hydrate. You also get potassium from spinach, which helps keep your heart working right. Vitamin C assists with the growth and repair of all tissues. How Viagra became a new 'tool' for young men, Ankylosing Spondylitis Pain: Fact or Fiction, https://www.sciencedirect.com/science/article/abs/pii/S0026049518301537, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6164534/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5726210/, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5315033/, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC5409680/, https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/how-potassium-can-help-control-high-blood-pressure, https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC8157348/, https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/, https://www.tandfonline.com/doi/full/10.1080/01635581.2015.990573, https://www.kidney.org/atoz/content/potassium, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6723188/, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC8229448/, https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrients, https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6051000/, https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/. Vitamin niocin is thought to be responsible for the prevention of heart disease, brain damage, and arthritis. Best food forward: Are algae the future of sustainable nutrition? Another good reason to eat Malabar spinach is that it has a good amount of antioxidants, particularly beta carotene and lutein, those naturally occurring chemicals that help keep your cells from aging. Additionally, spinach contains some interesting compounds such as kaempferol and nitrate, and these compounds may have a beneficial impact on our body. Despite the fact that spinach casts a spell over the smoothie, the color is ultra mild and will not alter its taste or texture. As everybody knows, it is real Popeye food. With each sip, you will consume a nutrient-rich beverage made with protein, fiber, vitamins, and minerals. So next time youre prepping spinach for a smoothie, dont toss the stems! Nitrates open up or dilate blood vessels. SO GOOD FOR YOU. You can make it without defrosting by simply adding ice to the blender. Among vegetable sources of vitamin C, spinach is one of the best, and it provides almost 50% of the RDA per 100 grams. Potassium can help reduce the effects of sodium in the body. We can also increase the absorption rate of all fat-soluble vitamins (A, D, E, K) by consuming them alongside a source of fat. What can you eat to make it better? Food Sci Biotechnol. However, both are highly nutritious vegetables, and both can form part of a healthful diet. However, both are highly nutritious vegetables, and both can form part of a healthful diet. Likewise, one animal study notes that spinach might suppress cancer formation (26). It has been shown to improve oxidative stress, eye health, and blood pressure. Fold spinach, red bell peppers, and hummus together in a whole wheat flatbread for a healthy, filling snack. These parts of the plant are high in nutrients and have a great flavor. Individuals are able to exercise harder for a WebIt has a high amount of protein for a plant and is also a good source of magnesium, phosphorus, and potassium. Most parts of spinach are edible, but some may be less tasty than others. Spinach is rich in oxalate, a naturally occurring substance found in almost all plants. Spinach also has a high oxalate content, which binds to calcium and makes it difficult for our bodies to use. Some parts of spinach that are eaten include leaves, stems, and flowers. Department of Agriculture. Spinach has calcium, manganese, and vitamin K, which are important for healthy bones. Vitamin C: Fact sheet for health professionals. Does blending destroy nutrients? Vitamins A, B6, C, calcium, iron, and magnesium are all present in them. And you can easily add spinach to your meals to maximize those perks. One of the antioxidants in spinach, lutein, may reduce the risk of age-related macular degeneration (AMD). A bit of butter on top of spinach is not only tastier but healthier too. Spinach and kale are both powerhouses of nutrition, associated with many impressive health benefits. 2004-2023 Healthline Media UK Ltd, Brighton, UK, a Red Ventures Company. Spinach is high in insoluble fiber, which may boost your health in several ways (2). This low-calorie food is full of nutrients that are Boosts Hydration. For a quick and easy side dish, toss spinach with a simple vinaigrette made by whisking together extra virgin olive oil, balsamic vinegar, Dijon mustard, and dried Italian herb seasoning. A recent study published in the Journal of Agricultural and Food Chemistry found that spinach stems did not contain any significant nutrients. One serving contains approximately 3 1/3 cups of raw or 1/2 cup of cooked vegetables. But food can help you Curbs Appetite. Strengthens Your Bones and Teeth. However, certain individuals may need to eat this vegetable in moderation. WebThe ergogenic benefits of a red spinach supplement stem from its nutrient density and high nitrate levels. Finally, eating spinach at night can lead to weight gain because its high in calories and protein. However, dont forget the scrub them well. Adequate vitamin K consumption is important for good health. Add garlic, olive oil, a touch of vinegar and spices of your choice together to create a delicious sauce. Spinach, however, contains higher amounts of some other nutrients, including vitamin K, than bok choy. ", National Center for Complementary and Integrative Health: "Antioxidants: In Depth. Microwave strips of fresh spinach combined with olive oil, lemon juice, and cheddar or mozzarella cheese to make an easy spinach dish kids will love. WebHow to Prepare Spinach. 2016;120(1):41-48. Spinach stems are a good source of nutrients like vitamin C and magnesium. 7 Incredible Health Benefits of Spinach Juice 1. Just as spinach has many benefits, there are some potential drawbacks to consider too. Connect with her on Instagram and Facebook, or visit www.CynthiaSass.com. However, because spinach still contains such a large amount of carotenoids, this would still provide benefit. About Spinach. Spinach is typically safe to consume as part of a well-rounded, nutritious diet. The possible health benefits of consuming spinach include improving blood glucose control in people with diabetes, lowering the risk of cancer, and improving bone health. Spinach and other leafy greens high in vitamin C are crucial for building and maintaining collagen, which provides structure to skin and hair. Spinach juice helps support your bone structure and teeth because its full of: Calcium; Vitamin C; Vitamin D; Potassium; Magnesium Although frozen spinach is available in the recipe, it has been blanched. First, spinach is high in thiamin and niacin, which can lead to deficiencies in these nutrients. Eating this leafy green may also help prevent breast cancer (24, 25). Search more ingredients for nutritional information: 2005 - 2023 WebMD LLC. This article lists 20 foods that are exceptionally high in vitamin K. Laxatives can help relieve constipation and promote regular bowel movements. A buildup of this oil can lead to acne. The answer may surprise you, but the truth is that it is possible. For those reasons, the researchers concluded that eating more spinach may help curb chronic diseasesincluding heart disease, cancer, type 2 diabetes, and obesity. Take this one with a pinch of salt, but research suggests that certain compounds in spinach may help to reduce the risk of cancer. Studies suggest thylakoid extracts from plants like spinach may reduce your appetite. 1) Rich In Carotenoids (Vitamin A) Stirem up! Add it to your meals and snacks throughout the day for extra H2O. Soaking them helps to get the soil and other residues off the stems. WebSpinach is a superior supplier of vitamin K, vitamin A, manganese, magnesium, folic acid, iron, vitamin C, vitamin B2, and potassium, and it includes a lot of dietary fiber, vitamin B6, vitamin E, and omega-3 fatty acids, which are essential for the maintenance, improvement, and regulation of human tissues. A quick and yet extremely tasty recipe. Spinach is a superstar among green leafy vegetables. Basically, you can add spinach to nearly any dish. While incorporating spinach into raw and cooked dishes can help maximize its health benefits, some research shows that not cooking the greens preserves its lutein content. Here are 14 of the healthiest leafy green vegetables you, This is a detailed review of spinach extract, a weight loss supplement that is also called Appethyl. Diastolic blood pressurethe bottom number on a blood pressure reading, indicating the amount of pressure in your arteries between heartbeatsremained low for five hours after consuming the spinach and rocket salad drinks. You should try to eat one cup (about the size of a tennis ball) of some type of leafy green vegetable, like spinach, every day. All rights reserved. The nutrients in this leafy green vegetable include fiber, potassium, and vitamin A, making it an excellent addition to any smoothie recipe. So, for the best results, mix up how you consume spinachsome raw, some cookedbut avoid overcooking your leafy green vegetables. There are affiliate links included in this post, which means that I receive a small commission for any products purchased without any additional cost. Spinach is rich in zeaxanthin and lutein, which are the carotenoids responsible for color in some vegetables. The strawberry spinach smoothie contains only the necessary ingredients, none of which you can find in a typical grocery store. Keep the spinach in a refrigerator in a plastic bag for storing food. Molybdenum protects against many illnesses, including cancers of the mouth, liver disease, yeast infections, and allergies. [Effects of constant intake of lutein-rich spinach on macular pigment optical density: A pilot study]. Unfortunately, many people are unaware of taste of spinach stems, and throwing them away.. Herere some great tips for savoring the tastiest stems. National Eye Institute. (2016). The Journal of Nutrition. Your bones and teeth are pretty important you want to keep them strong and healthy! U.S. Department of Agriculture. When you buy fresh, bunched spinach at the grocery store, it is usually savoy spinach. However, it may cause adverse effects in some individuals. When it comes to smoothies, frozen vegetables provide more nutrients and flavor than fresh produce. Spinach is one of the most nutritious vegetables in the world. Studies of older adults have shown that those with higher lutein levels exhibited better verbal fluency, memory, reasoning ability, and processing speed than those with low amounts of the nutrient., Vitamin K is essential to bone health and growth, and spinach is packed with it. However, it is worth noting that carotenoids are not precisely the same as vitamin A. 2019;277:573-578. doi:10.1016/j.foodchem.2018.11.023, Lee S, Choi Y, Jeong HS, Lee J, Sung J. Vitamin K helps to inhibit calcification of the arteries, a causal factor in the development of cardiovascular disease. Cardiovascular health: Insomnia linked to greater risk of heart attack. Though it has few calories, spinach is full of nutrients. This type of fiber may benefit your digestion. You can add it to smoothies, enjoy it in a chilled salad, steam and saut it as a side dish, add it to a stir fry, and even blend it into baked goods, like brownies. Nutrition Advance provides evidence-based food and nutrition articles. Just fry them in a little oil and steam them with garlic and onion. A spinach smoothie can provide a healthy start to the day and has a number of benefits, including increasing fiber intake, contributing to your daily 5 a day requirement for vitamin C, boosting your vitamin D levels, keeping you energized, and potentially helping with common health conditions such as eczema. The possible health benefits of consuming spinach include improving blood glucose control in people with diabetes, lowering the risk of cancer, and improving bone health. Additionally, those compounds trigger the release of satiety hormones that make you feel full and satisfied after eating spinach. Straight species Malabar spinach has yellowish stems and green leaves and is a pleasing enough plant, but it's the red-stemmed cultivar 'Rubra' that really catches the eye (whether it's growing in a pot or lounging in a salad bowl). Learn more about the differences between the two here. Vitamins: Spinach is rich in vitamin B and other important vitamins such as A, E, K, and C that helps to improve the skin texture and treat numerous skin-related disorders. This low-calorie food is full of nutrients that are Boosts Hydration. Its a great source of folate, which may prevent neural tube defects, such as spina bifida, during pregnancy. The nutrition facts for 3.5 ounces (100 grams) of raw spinach are (1): Most of the carbs in spinach consist of fiber, which is incredibly healthy. And healthy fat increases the ability to absorb the eye disease-fighting antioxidant. As tasty as they are, spinach stems are also good for your health. Helps to maintain healthy cartilage, bones, skin, and teeth. Discover the links between diet and hair loss. Free radicals are byproducts of metabolism. Here are 17 recipes to help you make the most of it. Free radicals are byproducts of metabolism. Spinach contains many vitamins, minerals, and compounds that may have various health benefits. Here are some tips for getting the most out of smoothies. For instance, recent studies suggest that diets rich in these two compounds may protect against macular degeneration and other age-related diseases of the eye (26, 27). For more on leafy greens, see this guide to the potential benefits of kale. First, always cut the stem from a fresh spinach plant before trying to do anything else with it. We avoid using tertiary references. The data also indicated that people who ate one to two servings of those vegetables daily had the same cognitive abilities as those approximately 7.5 years younger than their actual age. The benefits of eating spinach raw include that it is high in fiber, antioxidants, and vitamin A. Cooked spinach has a lower nutrient content, but it also has health benefits such as beingAnti-inflammatory and providing cancer-fighting nutrients. Straight species Malabar spinach has yellowish stems and green leaves and is a pleasing enough plant, but it's the red-stemmed cultivar 'Rubra' that really catches the eye (whether it's growing in a pot or lounging in a salad bowl). Spinach contains many important plant compounds, including: These can play important roles in the body, from maintaining eye health to reducing inflammation. Saut spinach in extra virgin olive oil with sweet red bell peppers and crushed red pepper, or steam and toss the greens with jarred olive tapenade or dairy-free pesto.
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