Spinach

Scientific Name – Spinacia oleracea

Nutrition Facts

Amount Per 100 grams.
CategoryAmount
Calories23
Total Fat0.4 g
Saturated fat0.1 g
Polyunsaturated fat0.2 g
Monounsaturated fat0 g
Cholesterol0 mg
Sodium79 mg
Potassium558 mg
Total Carbohydrate3.6 g
Dietary fiber2.2 g
Sugar0.4 g
Protein2.9 g
Vitamin A187%
Vitamin B-610%
Vitamin B-120%
Vitamin C46%
Vitamin D0%
Calcium9%
Iron15%
Magnesium19%

Spinach’s Facts

HELPS IN CANCER PREVENTION

Spinach and other green vegetables contain chlorophyll which has shown to be effective at blocking the carcinogenic effects of heterocyclic amines which are generated when grilling foods at a high temperature.

IT HAS NEUROLOGICAL BENEFITS

Several components of spinach like potassium, folate, and various antioxidants are known to provide neurological benefits to people who regularly consume them. According to Neurology, folate reduces due to the occurrence of Alzheimer’s disease, so spinach is a very good idea for people who are at high risk of neural or cognitive decline. Potassium is an integral part of brain health as well, and it has been linked to increased blood flow to the brain and heightened cognition, concentration, and neural activity.

SPINACH PREVENTS ASTHMA

The risks of developing asthma are lower in people who consume a high amount of certain nutrients. One of these nutrients is beta-carotene, of which spinach is an excellent source.

MAGICAL FOR AGE-RELATED MACULAR DEGENERATION (AMD)

AMD or Retinitis pigmentosa is responsible for causing blindness. It is due to the degeneration of lutein and xanthene which form a central part of the retina. According to research, the consumption of spinach can result in regaining two vital pigments and effectively preventing AMD. Spinach also contains a wealth of antioxidants that reduce the harmful effects of free radicals, which are known to negatively impact vision and cause age-related conditions like glaucoma and macular degeneration as well.

IT MAINTAINS PROPER METABOLIC ACTIVITY

There is a reason why doctors recommend adding spinach in a significant way to your diet. The amount of protein found in spinach is impressive for any vegetable, and they are easily broken down by enzymes into amino acids that are essential to humans. The re-formed mammal proteins aid our muscle development and growth, our body’s ability to heal wounds, and provides a boost for our entire metabolism, encouraging all of our organ systems to function at their optimal level. Also, a recent study suggests that Thylakoid found in spinach can curb cravings and hunger which can further help in weight loss.

IT LOWERS BLOOD PRESSURE

Because of its high potassium content, spinach is recommended to those with high blood pressure to negate the effects of sodium in the body. A low potassium intake may be just as big of a risk factor in developing high blood pressure as a high sodium intake.

HELPS IN DIABETES MANAGEMENT

Spinach contains an antioxidant known as alpha-lipoic acid, which has been shown to lower glucose levels, increase insulin sensitivity and prevent oxidative stress-induced changes in patients with diabetes. Studies on alpha-lipoic acid have also shown decreases in peripheral neuropathy and/or autonomic neuropathy in diabetics.

IT HELPS IN FETAL DEVELOPMENT

Folate found in spinach is needed by a growing fetus for proper development of its new nervous system. Defects like cleft palate or spina bifida may occur due to a deficiency of folate. The vitamin A contained in spinach is advised to be consumed in higher quantities by the mother. Vitamin A is required for the lung development of the fetus as well and can be transferred during breastfeeding, so spinach consumption should be continued after birth as well.

IT PROTECTS YOUR SKIN

Different phytonutrients and pigments have been shown to protect the skin from the harmful rays of the sun, including UV rays. These not only protect but also repair the damaged genes to some extent, thereby preventing skin cancer in the long run.

IMPROVES EYESIGHT

Spinach is a rich source of beta-carotene, lutein, and xanthene, all of which are beneficial for eyesight. Beta-carotene is supplied to the eyes by cooked spinach. It can prevent people from suffering from vitamin A deficiency, itching eyes, eye ulcers and dry eyes. This is also due to some of the anti-inflammatory properties of spinach, which can reduce the puffiness or irritation in the eyes.

IT PREVENTS CONSTIPATION

Spinach is high in fiber and water content, both of which help to prevent constipation and promote a healthy digestive tract.

BONE HEALTH CAN BE MAINTAINED

Low intakes of vitamin K have been associated with a higher risk for bone fracture. Adequate vitamin K consumption is important for good health, as it acts as a modifier of bone matrix proteins, improves calcium absorption and may reduce urinary excretion of calcium.

BONE MINERALIZATION IS DONE BY SPINACH

Spinach is a good source of Vitamin K, which functions in retaining calcium in the bone matrix, thereby leading to bone mineralization. Apart from this, other minerals like manganese, copper, magnesium, zinc, and phosphorus also help in building up of strong bones. This, in turn, can prevent an individual from developing osteoporosis of the bones. These minerals are also essential for maintaining healthy teeth and nails.

IT REDUCES RISK OF CATARACTS

The lutein and zeaxanthin present in spinach both act as strong antioxidants, thus preventing the eyes from the harsh effects of UV rays that can lead to cataracts. They also reduce the impact of free radicals, which can be a major cause of cataracts and other eye conditions.

SPINACH STRENGTHENS MUSCLES

A component of spinach, factor C0-Q10, which is an antioxidant, plays an important role in strengthening muscles, especially heart muscles which continuously pump blood to all parts of the body. According to the Journal of Cardiovascular Nursing, C0-Q10 can be used to prevent and treat many cardiovascular diseases like hyperlipidemia, heart failure, hypertension and coronary heart disease.

IT HAS ANTI-ULCERATIVE PROPERTIES

It has been found that spinach and some other vegetables have the ability to protect the mucous membrane of the stomach, thereby decreasing the occurrence of gastric ulcers. Furthermore, the glycoglycerolipids found in spinach can boost the strength of the digestive tract lining, thereby preventing any unwanted inflammation in that part of the body that can cause harm.

HELPS IN CALCIFICATION

Vitamin K is a crucial component of the process called carboxylation, which produces the matrix Gla protein that directly prevents calcium from forming in tissue. Eating one cup of spinach contributes to this process that fights atherosclerosis, cardiovascular disease and stroke.

PREVENTS ATHEROSCLEROSIS AND STROKES

Atherosclerosis is caused due to the hardening of the arteries. A pigment called lutein that is found in spinach has been shown to reduce the occurrence of atherosclerosis, heart attacks, and strokes. This is due to the fact that spinach proteins tend to reduce the cholesterol and other fat deposits in the blood vessels.

SPINACH HAS ANTI-INFLAMMATORY CAPACITY

There are many anti-inflammatory compounds found in spinach, more than a dozen, in fact. They are classified into the category of methylenedioxy flavonol glucuronides, and spinach is one of the most powerful vegetables when it comes to reducing inflammation throughout the body. This not only means protecting the heart from dangerous inflammation and preventing cancer, but also in reducing the inflammation and associated pain from conditions like arthritis and gout, which afflict millions of people around the world.

IT MAINTAINS HEALTHY SKIN AND HAIR

Spinach is high in vitamin A, which is necessary for sebum production to keep hair moisturized. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair. Spinach and other leafy greens high in vitamin C are imperative for the building and maintenance of collagen, which provides structure to skin and hair.

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