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People who grew up with Popay cartoons are well aware of the benefits of spinach. So many parents of that time encourage their children to eat spinach by showing them popay cartoons.
Spinach- Its scientific name is Spinacia oleracea. This Persian Vegetable is from the Amaranth family.
Now used all over the world due to its amazing benefits. This green leafy vegetable is available in all seasons in different areas of the world.
This vegetable is a powerhouse of nutrients. The leaves of spinach contain a rich source of a variety of vitamins and minerals. This vegetable is the richest source of Vitamin K, Iron, Vitamin A, calcium, and many more.
Nutritional Profile of Spinach
| NAME OF NUTRIENT | QUANTITY OF NUTRIENTS PER 100 GRAMS | DAILY VALUE IN PERCENTAGE |
| Protein | 2.14 grams | – |
| Carbohydrates | 9.43 grams | – |
| Energy | 305 KJ | – |
| Total fat | 0.64 grams | – |
| Total fiber | 3.87 grams | 12% |
| Thiamine (B1) | 0.16 mg | 13 % |
| Riboflavin (B2) | 0.10 mg | 8 % |
| Niacin (B3) | 0.33 mg | 2 % |
| Pantothenic Acid (B5) | 0.22 mg | 4 % |
| Pyridoxine (B6) | 0.15 mg | 12 % |
| Biotin (B7) | 4.14 mcg | 13 % |
| Folate (B9) | 142 mcg | 35 % |
| Vitamin D | 0.26 mcg | |
| Vitamin C | 30.28 mg | 47 % |
| Vitamin A ( Beta carotene) | 2605 mcg | 260 % |
| Vitamin K (K1) | 325 mcg | 590 % |
| Iron | 2.95 mg | 16 % |
| Calcium | 82.29 mg | 8 % |
Benefits of Spinach
Promoting gut health
Being green leafy vegetable spinach is good in fiber. Its total fiber content is 3.87 mg/100 grams. Out of which soluble fiber is 0.86 grams and insoluble fiber is 2.79 grams. Its acts as a prebiotic for the gut. It improves the gut microbiota and enhances the digestion and absorption of nutrients. (1)
Helps in Weight Loss
If you are on your way to weight loss then spinach could be your good friend. This green leafy vegetable is rich in Dietary fiber. Gives you instant satiety and increases the time gap between two meals.
It is low in fat and higher in protein and energy, making it a perfect meal for weight loss. You can use this vegetable as a smoothie or add its puree form to your cereals and make your diet regime healthy and perfect for weight loss.
Helps in cope up with Anemia
Deficiency of iron causes nutritional anemia or Iron deficiency anemia. Anemia leads to different complications like low energy, headache, anxiety, mood swings. If not treated earlier leads to death.
This vegetable is rich in folate. Provides 142 grams of folate per 100 grams. Almost 35 % of your recommended daily intake. Having this iron-rich vegetable with Vitamin C boost up the absorption of iron. (2)
To boost the benefits of spinach you can have your spinach shot with lemon or add to tomato rice. You can also have a spinach salad with different vegetables like red bell paper, carrot, beetroot, etc.
Strengthens the immunity
This green leafy vegetable is also known as a superfood. Because it contains an ample amount of antioxidants. Its fresh leaves contain so many vitamins. It is rich in Vitamin C. 100 grams of fresh spinach leaves contain 32.28 mg which is 47% of the daily value. Vitamin C is good for immunity and helps the body to fight against infection
Vitamin A is also considered an antioxidant. 100 grams of fresh spinach contains up to 260 % of your recommended daily intake. Vitamin A also fights with Viruses. bacteria and other pathogens which try to collapse your immune system.
Reduces inflammation
Inflammation can be reduced by making small dietary changes. Omitting junk food and replacing it with a healthy one could be a big life-changing decision for people suffering from inflammation. Because the best medicine is not found in the Pharmacy store, it is found in the grocery shop. Selects your foods wisely.
As we know one of the benefits of spinach is a good source of B complex vitamins, Vitamin E, and Vitamin A. All these nutrients having anti-inflammatory properties This leafy vegetable is rich in omega 3 fatty acids aid in anti-inflammation.
Enhancing eye health
Spinach reach in Provitamin A Beta carotene which reduces the oxidative stress of the eye. It contains carotenoids namely Lutein and Zeaxanthin. These carotenoids are found in the retina and lens of the eye.
They are known as macular pigments. Because of the more concentration in the macula or central region of the retina. They protect the retina from oxidative damage. Mostly found in green leafy vegetables like spinach.
Stronger bones
Everybody knows that for stronger bones we need to take a sufficient amount of calcium and Vitamin D. But how many of us know that without Vitamin K calcium can not work properly? For Good calcium metabolism, our body required Vitamin K.
Vitamin K helps in maintaining strong bones and increasing bone density. The process of mineralization can not complete without Vitamin K. Spinach contain an ample amount of vitamin K. 100 grams of spinach contain 590 % of recommended daily amount. Hence increasing the strength of bones can be added to the benefits of spinach.
Strong muscles
Everybody wants strong muscles. Not only for bodybuilding but also for carried out regular work too. Muscles give you flexibility and strength. Tired muscle gives you body pain.
Spinach contains a good amount of nitrates which get converted into nitrogen oxide. Nitrogen acts as an anti-inflammatory. It enhances muscular power production. (3)
Fight against cancer
As we said above, spinach is a superfood because of its antioxidant properties. It contains different types of carotenoids such as betacarotene, Lutein, zeaxanthin, and neoxanthin. Which makes this vegetable super fighter against cancer.
Studies have shown that neoxanthin from spinach actually kills Prostate cancer cells. (4)
Prevents mental and physical aging
Spinach contains all of the B complex vitamins. Vitamin A, Vitamin C, omega 3 fatty acids are insufficient amounts which make it perfect anti-aging food. They contain polyphenols that improve your cognitive ability and memory. Polyphenols improve signals between brain cells. Reduces oxidative stress of cell and keeps the cell young because of its antioxidative property.
Tell us among all these benefits of spinach for what purpose you include it in your diet.
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