Spinach is a nutrient-rich vegetable that can be eaten and its benefits can be achieved both as raw and cooked. Health Benefits of Spinach and Nutritional Value are numerous, but we have listed a few Health Benefits of Spinach and Nutritional Value below. These include inflammatory prevention, heart health, bone health, cancer prevention, oxidative stress relief:
1- Eat Spinach To Lose Weight
There is a number of very interesting facts about spinach, but besides being delicious, spinach can actually help you lose weight. Studies have shown that spinach decreases appetite and prevents overeating. Spinach contains green leaves membranes called thylakoids that help in losing weight. Spinach has the ability to dismiss the effect of hedonic hunger. It is a type of hunger that insists people eat unhealthy food like junk foodd. Thylakoids support the body to produce hormones in excessive amounts. Thylakoids stop the hedonics hunger and let the appetite be healthy and safe. Drinking spinach juices before breakfast helps to reduce cravings and keep your appetite full for a longer time.
2- Spinach For Cancer
As we know that spinach has the ability to fight against various diseases and infections which also include cancer. Spinach contains such anti-oxidant as lutein and zeaxanthin which diminish free radicals that become the reason for disastrous cancer disease. The latest study has discovered that spinach is also very good for cancer like mouth, esophagus, and stomach. Numerous studies have found that a person who consumes spinach on daily basis has fewer symptoms of having breast cancer. Spinach also contains flavonoids likemethylenedioxyflavonolglucuronides. These properties of spinach are well known for its anti-cancer category. They halt the production of cancer cell growth and stop them to increase the risk of aggressive prostate cancer.
3- Spinach For Constipation
Constipation is a condition in which bowel movement is not regular it is a very common gastrointestinal problem that everyone faced. It is very harmful to human health as it can lead to colon cancer as well. Constipation is caused due to ailment, certain medication, hormonal disturbance, and during pregnancy. There are numerous vegetables that are natural cures for constipation and spinach is one of them. As we know that spinach is a full pack of vitamins and minerals beneficial for good health. Many studies have revealed that spinach juice is very good for reducing constipation. The soluble fiber in spinach works as a constipation agent and it passes with water and produces a gel substance. This gel than urges the hard stool to turn in soft bulk which is then easy to digest. Eating spinach regularly clears the intestine and normalizes the bowel system.
4- Spinach For Blood Pressure
Blood pressure is one of the most common problems that everyone faced and it is said to be a silent killer disease. In case of high blood pressure, people start to take medicine and drugs to lower blood pressure but instead of taking drugs and medication, they should rely on a natural cure which includes eating lots of vegetables that encourage numerous health benefits and also help in reducing the effect of high blood pressure.
To overcome these problems, foods that are rich in potassium should be taken in which spinach also participates in the list. Spinach contains magnesium and folate, both are very powerful categories of spinach that helps in lowering blood pressure. Consuming magnesium on regular basis not only reduces blood pressure but also promotes various health benefits. Spinach fulfills the need for potassium and breaks the effect of sodium. High consumption of Sodium becomes the reason for excessive blood pressure.
5- Bone Health:
Healthy bones are a life-saving element as humans grow older and their body withers away. Osteoporosis is a bone disease in which bones get hollow and as the body ages more than 25 years its rate of making bones becomes slower than the rate of decomposing, so at this age, it is highly recommended to increase intake of calcium-rich fruits and vegetables which include green leafy vegetables like spinach which are rich in bone-building material called calcium. But just eating calcium-rich food is not necessary and enough, after absorption calcium should be directed to its required place that is bones and this could be done by doing regular exercise. Besides, spinach also contains heavy amounts of Vitamin K which helps the body to absorb calcium from food.
6- Spinach For Healthy Skin
Skin is the largest organ of the human body which covers the whole body and is alive eating, drinking, and breathing. This living organ has to be taken care of to keep it healthy and young. Healthy skin shows all the signs of your inner health and if you regularly take care of this organ you can easily judge the condition of your inner health. If your blood is in bad shape your skin will be full of pimples, if you have low blood levels skin will turn pale.
Spinach with a range of skin-caring vitamins and minerals is the most suitable vegetable for this job. Spinach keeps skin fresh, ageless, and puffy due to its anti-oxidant and anti-inflammatory ingredients. It also contains Vitamin C which proves to be the building block of collagen which in turn helps to keep skin healthy and vibrant. Vitamin A is also essential to keep skin tissues.
7- Spinach For Eye Health
Recent studies have proved that spinach not only prevents eye diseases but in some cases even has helped to reverse the diseases. In these studies, it was observed that people suffering from macular degeneration were not only showed signs of slowing but also improvement. These results were due to an antioxidant in the spinach, lutein, a yellow carotene concentrated in eye retinas. This age-related eye disease, macular degeneration is found to be reversed due to this antioxidant and it also helps to increase the age of the retina and macula. Spinach and other green leafy vegetables increase lutein levels in the blood. Another antioxidant present in spinach is called zeaxanthin which helps the eye to filter out harmful blue and UV rays from light thus keeping eyes and eyesight in good shape for a longer period of time.
Nutritional Value Of Spinach
Spinach is an excellent source of vitamin K, vitamin A (in the form of carotenoids), manganese, folate, magnesium, iron, copper, vitamin B2, vitamin B6, vitamin E, calcium, potassium, and vitamin C. It is a very good source of dietary fiber, phosphorus, vitamin B1, zinc, protein, and choline. Additionally, spinach is a good source of omega-3 fatty acids, niacin, pantothenic acid, and selenium. While this mixture of conventional nutrients gives spinach a unique status in the antioxidant and anti-inflammatory department, it is the unusual mixture of phytonutrients in spinach that “seals the deal” in terms of its antioxidant and anti-inflammatory components. In terms of flavonoids, spinach is a unique source of methylenedioxyflavonol glucuronides, and in terms of carotenoids, it’s difficult to find a more helpful source of lutein and zeaxanthin. The epoxyxanthophyll carotenoids neoxanthin and violaxanthin are also welcomed constituents of spinach leaves.
Following are the nutritional content of the spinach:
Vitamin A is present in 469 micrograms which make around 59% of recommended DV.
Dietary fiber is present around 2.2 g
Proteins which are essentially needed to form body mass and for important functions is about 2.9gm
Vitamin C is present in small quantities but makes around 34% of our DV.
Vitamin E is present in small quantities to approximately 13% or 2mg
Some trace metals are also present like iron which makes around 21%
Calcium around 10%, Magnesium around 22%, Phosphorus around 7%
After reading a long a last of Health benefits of Spinach and Nutritional Value, we can easily decide that how important is spinach in our daily life.