Healthy Food - Health Benefits of Spinach

Health Benefits of Spinach

Image by Thilo Becker from Pixabay 

Health Benefits of Spinach

Spinach is green, leafy vegetable with a high value in nutrition. It is scientifically called as Spinacia Oleracea.

Spinach is one of the healthiest green vegetable to include in our diet.

Spinach can be eaten raw in salads, steamed, and blended in a soup or sautéed with other vegetables. Spinach is loaded with Vitamin A, C and K, magnesium, iron and manganese.

Spinach has twice the amount of fibre as compared to any other green vegetable. Fibre helps to improve our bowel movement and digestion. It is also very healthy for heart.

Vitamin K present in Spinach helps to strengthen the bones while beta carotene is very good for eyes.

Makes your Bones Strong

Spinach is rich in vitamin K which aids in production of a protein called Osteocalc responsible for stabilizing calcium in the bones. Spinach is great source of calcium, vitamin D, dietary fibre, potassium, magnesium and Vitamin C. All these are important nutrients for good bone health.

Makes Immune System and Eyesight Strong

Spinach consists of beta carotene, zeaxanthin, lutein and chlorophyll - all of them are responsible for improving your eyesight and boosting our immune system. It can lower risk of Macular Degeneration which is the leading cause of vision loss.

Fights Bacteria and Viruses

Spinach is high in vitamin A which helps our skin and mucous membranes  to fight various kinds of bacteria and viruses effectively. Vitamin A is good for growth of all bodily tissues including skin and hair.

Boosts Heart Health

Spinach contains Vitamin C which has ability to prevent wrinkles, protect eye diseases, prenatal health and cardiovascular diseases.

It also has lutein that prevents thickening of walls of arteries, thus reducing the risk of heart attacks. It also consists of nitrite that not only aids in preventing the occurrence of heart attack but also cures the heart diseases associated with fat deposition.

Eating Spinach Keeps You Energized

Spinach contains magnesium which helps you to generate energy for your day to day routine.

Spinach to perform better at sports

A study has found that spinach which is rich in nitrates can boost sports performance particularly at high altitudes with low oxygen conditions.

According to a study from the University of Leuven in Belgium, eating spinach can increase sports performance.

Spinach is rich in nitrates which is important for the functioning of human body. Nitrate can increase your muscle fibre composition.

Athletes taking part in sports competition require continuous energy production with limited amounts of oxygen. Performing intense workouts require high input of fast-oxidative muscle fibres to sustain the power. Enhancing these muscle fibre types through nutritional intake could very well improve the performance.

Low in Calories

Spinach is low in calories. It just contains 24Kcals/100 gms. It is low in carbs and fats. It has decent amount of fibre. Spinach is a good food choice to lose weight or maintain healthy calorific intake.

Green colour of Spinach

Spinach is green in colour due to chlorophyll. Chlorophyll is strong antioxidant and has antimutagenic properties.

It has strong anti-cancer properties. It also secures DNA from damage.

It is also associated with good liver health and thus helps to strengthen the detox system of our body.

Cooking Tips to Preserve Spinach Nutrition

It is always better to consume spinach fresh. Cutting spinach before washing will lead to loss of water soluble vitamins which are essential for our health. Sauteing is the best way to preserve vitamins.

How to buy Spinach

While buying spinach, choose one with vibrant deep green leaves. They should not look fade or black. It should be stored in a plastic storage container unwashed.

Minerals in Spinach

Magnesium

Spinach contains magnesium which is important for DNA synthesis and insulin metabolism. Deficiency of Magnesium is associated to Alzheimer’s, migraines, hypertension, attention deficit hyperactivity disorder and heart disease. Spinach is the easiest way to add magnesium to your diet.

Iron

Spinach contains a good amount of Iron. Iron is an essential part of haemoglobin.

Iron deficiency can lead to condition called anaemia and common symptoms include fatigue, weakness and overall poor health.

Cooking spinach is a good way to absorb iron present in it.

Calcium

Spinach contains Calcium which is crucial nutrient for bone health, muscle contraction, nerve function and blood clotting as well.

Oxalates can block absorption of Calcium in Spinach. It can be absorbed well by appreciable amount of cooking.

Spinach Nutrition Chart:        
 

Nutrient	Amount
Moisture	90.3gm
Energy	24.3Kcal
Carbs	2.05gm
Protein	2.14gm
Fats	0.64gm
Fibre	2.38gm
Thiamine	0.16mg
Folates	142μg
Vitamin C	30mg
Vitamin K	325μg
Β-Carotene	2605μg
Calcium	82.29mg
Iron	2.95mg
Magnesium	86.97mg

Vitamins in Spinach for Health

Thiamine

Thiamine is crucial for energy metabolism as it aids to convert the carbs to energy. They can also protect our heart. Thiamine is not produced in our body, so we need to take it in our diets.

Folate

Folate helps the body to make new cells. Folate deficiency can cause anaemia, lower immunity and bad digestive health. In pregnant women, its deficiency can lead to neural canal defects in the baby.

To prevent folate deficiency it is recommended by National Institute of Nutrition an intake of at least 100 gms of green leafy vegetables.

 Recommended Dietary Allowance for pregnant and lactating mothers is 500 and 300 micro grams respectively daily.

Vitamin K

Spinach is loaded with Vitamin K. Vitamin K improves insulin sensitivity, reduced risk of cancer, efficient blood clotting, healthier heart and strong bones.

B-Carotene

B-carotene is a strong antioxidant, it can scavange free radicals and protect your body from damage. Spinach is good source of carotene.

Yummy Spinach Recipes for Kids

Spinach Lasagna

1. Take some Lasagna (pasta in the form of sheets or wide strips) sheets.
2. Put them in a layer. Put a layer of cheese and spinach.
3. As per your liking repeat it twice or thrice.
4. Put this vegetable Lasagna to bake.
5. Your healthy Spinach Lasagna is ready.
6. You can also add freshly blended spinach paste with basil leaves and garlic between the lasagna sheets.

Palak or Spinach Thepla

Palak or Spinach Thepla is eaten as an evening snack in Gujarat, India.

1. Knead some flour with spinach, ginger, and chillies. Roll it very thin.
2. Put the thepla on the ladle. Fry from both sides.

Your Kids will enjoy this crunchy delight.

Palak or Spinach Pakoda

Deep fried Spinach fritters served with sauce is an enjoyable snack for kids and adults. To make it healthy, bake them or use whole wheat flour in the batter.

Spinach Kebab

Spinach Kebabs made with blanched spinach, hung curd and spices are delicious, easy to make snack.