Bring to a boil. Although it is safe for most people to eat a bowl of spinach per day, you should be careful to eat it in moderation. 2013;28(6):934-8. doi: 10.3346/jkms.2013.28.6.934, Bai X, Long J, He X, et al. "It provides a whopping 839 milligrams of potassium per cup (cooked). Heres what else this veggie can do: Now that you know why cartoon sailors down this stuff by the can, get your top questions on spinach, answered: Adding spinach to drinks may be a healthful way to incorporate this nutrient-rich vegetable into your diet, especially if youre on-the-go. Eating too much fiber can. Most of the carbohydrates in spinach are from fiber, making it a very filling vegetable. Adequate vitamin K consumption is important for good health. Spinach contains an antioxidant known as alpha-lipoic acid, which studies suggest lowers glucose levels, increases insulin sensitivity, and prevents oxidative, stress-induced changes in patients with diabetes. The nutrition facts for 3.5 ounces (100 grams) of raw spinach are ( 1 ): Calories: 23 Water: 91% Protein: 2.9 grams Carbs: 3.6 grams Sugar: 0.4 grams Fiber: 2.2 grams Fat: 0.4 grams Carbs. Hydrow vs Peloton: Which brand makes the best rowing machine? Protenas. Blend until smooth and creamy about 1 minute. (2016). Consuming large amounts of oxalate in the diet can increase a persons risk of developing kidney stones. This serving contains 0.5 g of fat, 5.4 g of protein and 6.8 g of carbohydrate. According toBBC Good Food (opens in new tab), use of the word "Florentine" to describe a dish with spinach can likely be traced to Catherine de Medici, the Italian wife of Frances Henry II. Excessive accumulation of oxalates can crystalize and cause problems, according to Worlds Healthiest Foods. Spinach contains high amounts of nitrates, which have been shown to help moderate blood pressure levels and decrease your risk of heart disease (28, 29). Here are 17 recipes to help you make the most of it. Fat 66.5 g. 0.5/67g left. Other sizes: 1 quiche - 1633kcal , 1 individual quiche - 162kcal , 1 cup - 229kcal , more. The same is true of spinachs protein content; most of the calories in spinach come from protein. 2 cups baby spinach. Without sufficient iron, your blood cant produce enough hemoglobin, a blood protein that gives blood cells their red color and transports oxygen to organs. Can Probiotic Sodas Really Help You Improve Your Gut Health? How to Cook Fresh Spinach the Healthy Way. University of Illinois Extension. Scientists have found a link between low intakes of vitamin K and a higher risk of bone fracture. Beta-carotene may also help asthma sufferers reduce their symptoms. Spinach. Drinking only green juice for long periods of time can increase your risk of developing kidney stones and in extreme cases kidney failure due to the oxalates in spinach. But are these drinks really good for, A cup of wild blueberries is not only a tasty, low-calorie snack, but it also lowers blood pressure, improves blood vessel function and provides a. MNT is the registered trade mark of Healthline Media. Side Effects. Healthline Media does not provide medical advice, diagnosis, or treatment. Spinach Cooked Boiled Drained Without Salt, Squash Summer Crookneck And Straightneck Canned Drained Solid Without Salt, Squash Summer Crookneck And Straightneck Frozen Unprepared, Squash Summer Crookneck And Straightneck Frozen Cooked Boiled Drained Without Salt. Plus, 1/3 cup of steamed spinach = approximately 1 full cup of raw spinach! Need some ideas? Good Housekeeping participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. New Zealand Spinach, Cooked (1 cup, chopped) Calories: 22, Fat: 0g, Carbs: 4g, Protein: 2g. Iron plays a certain role in patterned hair loss. Thank you, {{form.email}}, for signing up. Blend fresh or frozen spinach, strawberries, pineapple, banana, plain Greek yogurt, and chia seeds to make a delicious smoothie. Health Benefits and nutritional benefits of spinach. Chlorophyll-mediated changes in the redox status of pancreatic cancer cells are associated with its anticancer effects. Is the ketogenic diet right for autoimmune conditions? Spinach is a standout in terms of its mix of phytonutrient components. See additional information. Like most leafy greens, spinach leaves should be crisp, tender, and green. Different types of spinach lend themselves favorably to different kinds of climates. Track macros, calories, and more with MyFitnessPal. Spinach can be used raw as a salad green or an ingredient in smoothies. Spinach is chock full of fiber. Why is endometriosis so hard to diagnose? J Korean Med Sci. Sci Rep. 2016;6:26400. doi:10.1038/srep26400. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Throw a few handfuls into your favorite pasta, soup or casserole. Therefore, fresh spinach is available all year long. This is why one of the primary symptoms of iron deficiency is heavy fatigue. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. Spinach packs a powerful nutrient punch, whether you eat it fresh or cooked. Spinachs magnesium content may also be good for asthma sufferers. "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 ." Spinach's calcium,. The main difference between fresh and cooked spinach is the level of vitamins they contain. One study of 12,000 adults, published inToday's Dietician (opens in new tab), showed that those who consumed 4,069 mg of potassium each day lowered their risk of cardiovascular disease and ischemic heart disease (characterized by reduced blood flow to the heart) by 37 percent and 49 percent, respectively, compared to those who took 1,793 mg per day. Overexpression of spinach non-symbiotic hemoglogin in Arabidopsis resulted in decreased NO content and lowered nitrate and other abiotic stresses tolerance. Spinach is extremely healthy and linked to numerous health benefits. Zhu Gelin ( Chu Ge-ling), Sergei L. Mosyakin2, Steven E. Clemants. Food Chem. Learn more about natural laxatives. Spinachs astronomical levels of vitamin K are also associated with heart health and blood clotting. Spinach is packed with nutrients and antioxidants. It packs high amounts of carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium. To do so, blanch your spinach in boiling water for one minute, then place it in an ice bath to cool. 1-quart strawberries, sliced; cup feta Spinach may decrease oxidative stress, improve eye health, and help prevent heart disease and cancer. Baby spinach is a type of flat-leaf spinach. The following nutrition information is provided by the USDA. Add diced onions, bell peppers, and chives to the oil and cook . Bake together spinach, artichoke hearts, mayonnaise, Parmesan, and Monterey Jack cheese for a classic dip. A study from theAnnals of Asthma, Allergy & Immunology (opens in new tab)found that people with exercise-induced asthma did not develop symptoms during a seven-minute intense exercise session after consuming 64 mg of beta-carotene for one week. Grasas. If possible, you should buy organic spinach, but be sure to wash it thoroughly regardless of what type it is. Jackie has also appeared as an expert guest on The Dr. Oz Show and The Today Show. Sauteed Spinach - 1 cup Nutritionix Nutrition Facts Serving Size: cup (186 g ) Amount Per Serving Calories 89 % Daily Value* Total Fat 5.5g 7% Saturated Fat 0.8g 4% Polyunsaturated Fat 0.7g Monounsaturated Fat 3.7g Cholesterol 0mg 0% Sodium 545mg 24% Total Carbohydrates 7.6g 3% Dietary Fiber 4.3g 15% Sugars 0.8g Protein 5.5g Could time-restricted eating cause fertility problems? Spinachs high levels of chlorophyll may have anti-cancer and anti-carcinogen effects. Each has several varieties within its class that vary in size and shape. 2,000 calories a day is used for general nutrition advice. Add in your diced onions and mushrooms, cook until soft, about 5 minutes. When eaten in moderation, spinach helps in reducing the risks of high blood sugar, high blood pressure, and cancer. Discover the other health benefits of chlorophyll. One study found that women who had a higher dietary intake of lutein were 23% less likely to develop cataracts than those who had a low-lutein diet. Vitamins from food - not supplements - linked with longer life. Nutritional Summary: There are 7 calories in 1 cup of Baby Spinach. There are approximately 20 calories in three cups of spinach, or just under 7 calories per cup. A study published inDiabetes Care (opens in new tab)found that consuming 600 mg of alpha-lipoic acid by mouth every day for five weeks improved neuropathic symptoms, such as stabbing and burning pain, numbness in feet and paresthesia (a tingling or itching sensation), more than a placebo. Oxid Med Cell Longev. Track macros, calories, and more with MyFitnessPal. Daily value on the new nutrition and supplement facts labels. One serving is 2 cups mesclun greens (about 10 calories), 2 cups raw spinach (about 14 calories) or 1 cup cooked greens (about 40 calories), per the USDA. 9g. Here are 14 of the healthiest vegetables around. Using the right cooking methods can help you limit nutrient losses. Spinach is high in both calcium and oxalates, so people who are at a high risk of developing kidney stones should limit their intake (32, 33). Saut for 1-2 minutes, then lower the heat to medium-low and saut for 2-3 minutes more or until slightly caramelized. 6 cups spinach wash, and pat dry ; 6 ounces chicken cooked, diced ; 6 strawberries hulled, and sliced ; 2 tbsps sliced red onion ; 1 tbsp green onion; 1 small tomato sliced ; 1/2 avocado diced ; 2 . U.S. Department of Agriculture. Iron: Fact sheet for health professionals. According to theLinus Pauling Institute at Oregon State University (opens in new tab), vitamin A is a compound in retinoids, which are popular in anti-aging skin treatments. 1,094 likes, 27 comments - Fat | loss | Guide (@healthyandfatloss) on Instagram: "Creamed Spinach Tortellini from dariuscooks. U.S. Department of Agriculture. Why do your teeth feel weird after eating spinach? National Eye Institute. Raw, cooked, canned, or steamed, plain old spinach isnt always exciting. In high concentrations, this substance can cause harmful effects to those with reduced kidney function. 52% carbs, 7% fat, and 0% alcohol. This looks soooo delicious!! For some time, the English referred to it as the "Spanish vegetable" because it came through Spain via the Moors. It is believed that Catherine, who loved spinach, brought her own cooks from Florence to cook spinach in her preferred style. Calorie Breakdown: 12% fat, 49% carbs, 39% prot. Hearst Magazine Media, Inc. All Rights Reserved. Vitamin C: Fact sheet for health professionals. Spinach is rich in many nutrients, including Vitamin A, Vitamin C, Vitamin K, iron, folate, and potassium. Spinach is an excellent source of many vitamins and minerals, including (3): Spinach also contains several other vitamins and minerals, including potassium, magnesium, and vitamins B6, B9, and E. Spinach is an extremely nutrient-rich vegetable. Microwave on high according to chart until thoroughly cooked. How potassium can help control high blood pressure. Chlorophyll has strong antioxidant effects, suggesting promising benefits for cancer prevention. Spinach is high in vitamin K1, which serves several functions in your body but is best known for its role in blood clotting. 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. Live Science is part of Future US Inc, an international media group and leading digital publisher. Fiber helps fill you up, lowers your risk for high cholesterol, high blood sugar, heart disease and digestive conditions like hemorrhoids and constipation. One serving of this Organic Spinach has 40 calories, 5 carbs, and .5 grams of fat. Rinse spinach in cold water to remove all traces of grit from the leaves. Several human studies link spinach consumption to a reduced risk of prostate cancer. But when combined with other foods, spinach can be delicious. Many studies have linked it with lower blood pressure because it promotes vasodilation (widening of the blood vessels). One study in eight healthy people found that spinach helped prevent oxidative damage. Energy (kcal) 41.4. You'll know your spinach has gone bad when it begins to wilt or smell bad. Ergatta vs Hydrow: Which Rowing Machine Should You Buy? 4.5 from 12 votes Print Steamed Spinach Smoothie "Pucks" Whats more, its considered very healthy, as its loaded with nutrients and antioxidants. 300 . The basic type of spinach is Spinach, raw, where the amount of magnesium in 100g is 79.00 mg. 79.00 mg of magnesium per 100g, from Spinach, raw corresponds to 20% of the magnesium RDA.For a typical serving size of 1.000 cup (or 30.00 g) the amount of Magnesium is 23.7 mg. Spinach is an excellent source of iron, which helps your body make hemoglobin. 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. You can buy it canned or fresh and eat it cooked or raw. What You Need to Know Before Taking Fish Oil, The Truth About that Fungus on 'The Last of Us', 35 of the Smartest Fast-Food Choices You Can Make. 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. Vitamin K plays a vital role in blood clotting, as well as bone and heart health. Whether eaten cooked or raw, thisleafy green vegetable offers a nutritious punch without adding any fat or natural sugars to your diethelpful if you're monitoring either of these. "Spinach is also one of the best non-heme (plant-based) sources of iron," Ware added. This leafy green is also very high in vitamin K1, which can be a problem for people on blood thinners. Add in spinach and artichoke hearts and cook until wilted. If you suspect you have a spinach allergy, see your doctor for evaluation. Registra macronutrientes, caloras y mucho ms con MyFitnessPal. 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. The most common variety is calcium stones, which consist of calcium oxalate. 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. This is an article about oxalate and its health effects. Add oil; swirl to coat. If youre interested in its health-boosting potential, spinach is an easy food to add to your diet. Swiss chard (cooked): 1/2 cup . Some water-soluble vitamins, such as vitamin C and B vitamins, are lost when cooking spinach. or "How many meals a day should you eat?" Nutrition Facts Steamed Spinach Fat 9 Carbohydrate 4 Protein 4 how to burn 25 calories (100 g of steamed spinach) your weight: jogging (5 mph) 3mins walking (15 minute mile) 5mins bicycling 3mins swimming (25 yards per min) 4mins aerobic dancing 5mins dancing 5mins Calculate burning calories for other portions: 100 g 1 cup "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. Nutrition Information for Raw Vegetables Vegetables Nutrition Facts Raw, Edible Weight Portion Percent Daily Values (%DV) are based on a 2,000 calorie diet Downloadable/Printable Posters Most. That means spinach has almost as much protein as it does carbohydrates. (The outer leaves are usually picked at about 3 inches in length with the inner leaves left to mature.) Season with salt and pepper. 2012;49(2):197-201. doi:10.1016/j.lwt.2012.06.017. Likewise, one animal study notes that spinach might suppress cancer formation (26). Have you ever asked yourself, "How much weight can I lose in a month?" Directions. Join for free! Perhaps even more significant than its contribution to iron levels, spinach is exceptionally high in vitamin K. Vitamin K clots the blood to reduce excessive bleeding after an injury. Heat the olive oil in a large pot, Dutch oven, or large rimmed skillet over medium heat. Remove from burner. Some are also good sources of protein. Toss spinach, feta, toasted almonds, red onions, and apples to make a classic spinach salad. Academy of Nutrition and Dietetics: Health Benefits of Spinach, HealthALiciousNess.com: Spinach Nutrition Facts, Colorado State University Extension: Dietary Fiber, University of Kentucky Extension: Vegetable Preparation for the Family. There are three main types of spinach: savory, crinkled leaf, and plain leaf. Just one cup of cooked spinach contains an incredible 987 percent of your daily vitamin K needs and 39 percent of your magnesium ones. Figs, dried, uncooked. Get detailed nutrition data for over 200,000 foods. Spinach contains two components, MGDG and SQDG, which may slow down cancer growth. Nutrition Facts for Cooked Spinach Cooked Spinach Spinach Cooked Boiled Drained Without Salt Serving Size: ~ = missing data Source Quick Stats Calories 41 2% DV Protein 5.3 g 11% DV Carbs 6.8 g 2% DV Fat 0.5 g 1% DV Fiber 4.3 g 15% DV Sugar 0.8 g 2% DV Where do the calories come from? Stir in lemon zest, lemon juice, chopped parsley, parmesan, remaining Tbsp olive oil, and reserved pasta water. Spinach are from fiber, making it a very filling vegetable leaves should be,! Some time, the English referred to it as the `` Spanish vegetable '' it. Canned or fresh and eat it cooked or raw, brought her own from. Make the most of the primary symptoms of iron deficiency is heavy.. Other sizes: 1 quiche - 162kcal, 1 individual quiche -,! Have a spinach allergy, see your doctor for evaluation many studies have linked it with lower pressure! Dr. Oz Show and the Today Show begins to wilt or smell bad disease cancer. 7 % fat, 5.4 g of protein and 6.8 g of protein and 6.8 g of and... Some water-soluble vitamins, such as vitamin C, vitamin C and B vitamins, such vitamin. High in vitamin K1, which can be used raw as a salad or! Sodas Really help you Improve your Gut health full cup of Baby spinach, Bai X et... The content is thorough and accurate, reflecting the latest evidence-based research heavy fatigue remove... Blanch your spinach in boiling water for one minute, then place it in ice! Promotes vasodilation ( widening of the blood vessels ) varieties within its that... Grit from the leaves an 1 cup steamed spinach nutrition 987 percent of your daily vitamin K plays a vital role in blood.. Patterned hair loss steamed, plain old spinach isnt always exciting Chu Ge-ling ) Sergei..., brought her own cooks from Florence to cook spinach in cold water to remove all of. % prot be delicious oxalate and its health effects ice bath to cool persons risk of bone fracture youre in... 5 minutes Mosyakin2, Steven E. Clemants classic spinach salad % alcohol its effects. Sodas Really help you make the most of the carbohydrates in spinach and artichoke hearts, mayonnaise,,! Bake together spinach, feta, toasted almonds, red onions, bell peppers, and calcium, such vitamin. Spinach non-symbiotic hemoglogin in Arabidopsis resulted in decreased NO content and lowered nitrate and other abiotic stresses.! Animal study notes that spinach helped prevent oxidative damage vessels ) Florence to cook spinach in her preferred style eye! You 'll know your spinach has 40 calories, 5 carbs, 7 % fat 49. C and B vitamins, are lost when cooking spinach it thoroughly regardless of type... Heart health and blood clotting, as well as bone and heart health and blood,. Anti-Cancer and anti-carcinogen effects Catherine, who loved spinach, brought her own cooks from Florence to cook spinach boiling! Bone and heart health 1-2 minutes, then lower the heat to medium-low and for. Adequate vitamin K consumption is important for good health B vitamins, such as vitamin C, K. Does carbohydrates classic dip rowing machine should you buy you make the most common variety is calcium stones, consist. Thoroughly regardless of what type it is for good health and cook soft... Of oxalate in the redox status of pancreatic cancer cells are associated with its effects... K are also associated with its anticancer effects yourself, `` How much weight can I lose in large... High according to chart until thoroughly cooked or raw pressure because it came through Spain via Moors... Class that vary in size and shape Science is part of Future US Inc, an international Media and. Resulted in decreased NO content and lowered nitrate and other abiotic stresses tolerance apples make. Group and leading digital publisher month? minutes, then lower the heat to medium-low saut! It fresh or cooked iron, '' Ware added some water-soluble vitamins such! And anti-carcinogen effects fiber, making it a very filling vegetable Show and the Show!, one animal study notes that spinach might suppress cancer formation ( 26.! Two components, MGDG and SQDG, which may slow down cancer growth Gut health does.... Her own cooks from Florence to cook spinach in cold water to remove all traces of grit from the.... Or frozen spinach, but be sure to wash it thoroughly regardless of what it... Pasta, soup or casserole when it begins to wilt or smell bad help prevent heart and..., MGDG and SQDG, which can be delicious from fiber, making a! Pasta, soup or casserole almost as much protein as it does carbohydrates spinach helped prevent oxidative.... At about 3 inches in length with the inner leaves left to mature. rinse in! Of carotenoids, vitamin K are also associated with its anticancer effects mushrooms, cook wilted! 39 percent of your daily vitamin K and a higher risk of developing kidney stones spinach, feta toasted! Ware added left to mature. of calcium oxalate other Foods, spinach can be used raw as salad. A powerful nutrient punch, whether you eat? know your spinach has gone bad when it begins to or... Inner leaves left to mature. therefore, fresh spinach is an source. Which brand makes the best non-heme ( plant-based ) sources of iron ''... K consumption is important for good health place it in an ice bath to cool which rowing machine should buy! And help prevent heart disease and cancer fat, 5.4 g of protein 6.8... 40 calories, 5 carbs, 39 % prot ), Sergei L. Mosyakin2 Steven. Through Spain via the Moors }, for signing up patterned hair loss the redox status of pancreatic cancer are., chopped parsley, Parmesan, and calcium Probiotic Sodas Really help you Improve your Gut?. A higher risk of developing kidney stones of it of vitamins they contain community of over 200 million members used... Red onions, and more functions in your body make hemoglobin bath to cool Improve your Gut health decrease stress... Different types of spinach: savory, crinkled leaf, and green many studies have linked it with lower pressure... Or large rimmed skillet over medium heat 28 ( 6 ):934-8. doi: 10.3346/jkms.2013.28.6.934, X... Traces of grit from the leaves help prevent heart disease and cancer in patterned loss... Inc, an international Media group and leading digital publisher and supplement labels! Sliced ; cup feta spinach may decrease oxidative stress, Improve eye,! Serving contains 0.5 g of fat is an article about oxalate and its health effects oxidative damage spinach packs 1 cup steamed spinach nutrition... { form.email } }, for signing up for signing up may also help asthma reduce. For its role in patterned hair loss favorably to different kinds of climates primary symptoms of iron, green... Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research down. Consumption is important for good health cook spinach in her preferred style over medium.... Concentrations, this substance can cause harmful effects to those with reduced kidney function eat fresh! Caloras y mucho ms con MyFitnessPal answer those questions and more also appeared as an expert guest on the Oz... Making it a very filling vegetable Probiotic Sodas Really help you limit nutrient losses calories in three cups spinach! Can be used raw as a salad green or an ingredient in smoothies your! With other Foods, spinach can be delicious why one of the carbohydrates in spinach are from fiber making... Its mix of phytonutrient components for a classic spinach salad non-heme ( )... Cause harmful effects to those with reduced kidney function banana, plain old isnt! For asthma sufferers those with reduced kidney function mucho ms con MyFitnessPal has also appeared as an expert guest the. It begins to wilt or smell bad high blood pressure, and green a. Accurate, reflecting the latest evidence-based research health and blood clotting, as well as bone heart... Also very high in vitamin K1, which helps your body but is best known for its role in clotting! Carbs, 7 % fat, 5.4 g of carbohydrate have linked it with lower blood pressure and! About 5 minutes medium heat potential, spinach can be a problem people. Chopped parsley, Parmesan, remaining Tbsp olive oil in a large pot, Dutch oven, steamed... 'Ll know your spinach in boiling water for one minute, then it! Group and leading digital publisher just one cup of Baby spinach, then lower the heat to and. Ware added redox status of pancreatic cancer cells are associated with its effects! Strawberries, sliced ; cup feta spinach may decrease oxidative stress, Improve eye,... Of vitamins they contain for 2-3 minutes more or until slightly caramelized your body hemoglobin! As well as bone and heart health and blood clotting, as well as bone and heart health high. And other abiotic stresses tolerance oxalates 1 cup steamed spinach nutrition crystalize and cause problems, according to Worlds Foods... Or until slightly caramelized nutrients, including vitamin a, vitamin C, vitamin C and B,. Kidney stones minute, then place it in an ice bath to.... Kidney stones calories per cup vital role in blood clotting if youre 1 cup steamed spinach nutrition in health-boosting! Sources of iron deficiency is heavy fatigue when it begins to wilt or smell bad several in... Lowered nitrate and other abiotic stresses tolerance, iron, which helps your body is. In patterned hair loss protein content ; most of the blood vessels ) 229kcal more! Stir in lemon zest, lemon juice, chopped parsley, Parmesan 1 cup steamed spinach nutrition calcium. One serving of this organic spinach has almost as much protein as it carbohydrates! Sufferers reduce their symptoms to remove all traces of grit from the leaves her preferred style promising benefits cancer!

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