Spinach is a healthy super-food that originated in Persia. Spinach is a versatile leafy green vegetable that can be used as a salad, green smoothie, or vegetable juice. spinach can be available as canned or fresh and cooked lightly.
Has multiple health benefits of spinach such as eye health, helping prevent cancer, reducing blood pressure, and oxidative stress.
Spinach is loaded with a variety of nutrients and antioxidants.
This article covers the nutritional facts and health benefits of spinach. H4FOODIES
Nutritional Facts of Spinach
100 grams of spinach give you 23 calories. The amount of nutrients present in 100 grams of spinach are:
- Water: 91%
- Carbs: 3.6 grams
- Protein: 2.9 grams
- Fiber: 2.2 grams
- Fats: 0.4 grams
- Sugar: 0.4 grams
Besides this, the following vitamins and minerals are also present in trace amounts:
- Vitamins A
- Potassium
- Vitamin B6
- Magnesium
- Vitamin B9
- Calcium
- Vitamin E
- Folic acid
- Vitamin K
- Vitamin C
- Iron
Health benefits of spinach
Spinach has numerous health benefits.
Support your Eye Health
Spinach is loaded with carotenoids such as beta-carotene, lutein, and zeaxanthin that promote eye health. It protects your eyes against cataracts and muscular degeneration.
A study has indicated that those who used spinach three times a week have reduced their chances of developing muscular degeneration.
Carotenoid lutein is a fat-soluble nutrient, so try to use spinach with fats as it makes lutein available.
Spinach Helps to Prevent Cancer
Spinach contains some components which protect you against a certain type of cancer.
A study indicates that spinach contains some compounds that reduce tumor growth in the cervix.
What’s more, spinach contains chlorophyll. A study carried out on animals showed that chlorophyll is effective in cancer formation.
Also Read: Everything You Should Know About Kale
Heart health and Blood pressure
Spinach contains high amounts of potassium and nitrates. These are helpful to lower blood pressure by relaxing the blood vessels and promoting the dilation of blood vessels. This will ultimately help to reduce the risk of heart disease.
A study of 27 people indicated that eating spinach is effective to reduce blood pressure. And help to prevent heart attacks.
The increased level of potassium helps to lower sodium levels in the blood. This ultimately helps to reduce blood pressure.
Spinach strengthens your bone
Spinach is a nutrient-dense food that consists of several vital nutrients such as vitamin K, vitamin C, vitamin D, calcium, potassium, and magnesium. All these nutrients are very effective for bone health.
Vitamin k involves in the production of a protein known as Osteocalc. This protein helps to stabilize the calcium level in bones.
Spinach supports brain health
Spinach is powerful anti-inflammatory effects that may help to protect the brain, particularly in older people. A study conducted on 950 old people showed that eating leafy green vegetables has a significant decrease in decline cognitive abilities. The study also indicated that those who ate one to two servings of leafy vegetables showed the same cognitive abilities as an 11-year younger person.
Regulate digestive system
Spinach is rich in fiber and water content that helps to prevent constipation and regulate the healthy functioning of the digestive tract.
Promote healthy skin and hair
Spinach is loaded with a variety of vitamins, antioxidants, and minerals that promote healthy skin and hair. This may help your skin to glow.
It contains vitamin A which helps in the adequate production of oil in the skin pores and hair follicles. This moisturizes your skin and prevents drying.
Eating iron-rich food such as spinach helps to prevent hair loss as iron deficiency may lead to hair loss.
May help to boost energy level
Spinach consists of iron, folate, and magnesium which help to generate energy. Folate, a nutrient present in the food keeps you energized.
Iron plays a role in the formation of the hemoglobin-a main component of red blood cells that transport oxygen within the body. This oxygen involves in the formation of energy for body activities.
Potential downsides of spinach
Spinach may not be safe for everyone as it may cause harmful effects in some people.
Spinach contains a high amount of calcium and oxalate which may form calcium oxalate in the body. And calcium oxalate is the leading cause of kidney stones.
What’s more, spinach contains a high amount of vitamin K that involves in blood clotting. People who use blood-thinning medication like warfarin should consult their doctors as a large amount of vitamin K intake may interfere with blood-thinning medicine and show counter effects.
Spinach may hinder the absorption of minerals. The oxalate present in spinach act as an anti-nutrient and prevent the absorption of calcium.
Conclusion
Spinach is a nutrient-rich leafy green vegetable. Spinach has more health benefits than downsides. You can use it in moderation.
It is generally available in fresh, frozen, or canned. You can eat it raw or cooked. Incorporate spinach into your daily routine as salad, grain bowl, or green smoothie. You may use it with soups, pasta dishes, and casseroles.
So, if you are really interested to boost your health, spinach is a great option to add to your daily meal plan.