Spinach Health Benefits

Harpreet Singh | June 21, 2014 | Nutrition, Vegetables | No Comments

Spinach is a green leafy vegetable available throughout the year. The leaves can be flat or crinkled depending on which variety you have bought. Best spinach leaves to buy are ones that have a crisp stems / leaves with dark green in color. The taste is distinctively bitter . Spinach is loaded with lots of nutrition, making it a healthy eating choice. One can cook dishes, add in salads and use it to garnish etc.

Nutrition In Spinach

Spinach is rich in minerals and vitamins. Most notably are Vitamin A, Folate, Vitamin K, Vitamin C, Manganese, Iron, Magnesium, Vitamin B6, Riboflavin and Potassium. Loaded with flavonoids and carotenoids like beta carotene, lutein+ zeaxanthin- Spinach is a powerful antioxidant . The only drawback in spinach is abundance of oxalate content which hinders calcium and iron absorption in the body. So it is advisable to boil the spinach for 1 minute and remove the water. This will remove considerable oxalate content. Now you can cook and eat the spinach to have best nutrient benefits. Check below the chart to know detailed spinach nutrient content.

Nutrients in Raw Carrot

Per 100 grams

% of Daily Value based on 2000 calorie diet

Energy

97 KJ

Carbohydrates

3.63 g

– Dietary Fiber

2.2 g

– Sugar

0.42 g

– Starch

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Protein

2.86 g

Cholesterol

0 mg

Phytosterols

9 mg

Total Fats

0.39 g

-Saturated Fats

0.063 g

-Monounsaturated Fats

0.01 g

-Polyunsaturated Fats

0.165 g

Omega-3 fatty acids

138 mg

Omega-6 fatty acids

26 mg

Water

91.40 g

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Minerals

Magnesium

79 mg

20%

Phosphorus

49 mg

Sodium

79 mg

Zinc

0.53 mg

Calcium

99 mg

10%

Iron

2.71 mg

15%

Manganese

0.90 mg

45%

Potassium

558 mg

16%

Copper

0.13 mg

Selenium

1 mcg

Fluoride

–

Vitamins

Vitamin C

28.1 mg

47%

Riboflavin

0.189 mg

10.5%

Thiamin

0.078 mg

Vitamin B6

0.195 mg

10%

Niacin

0.724 mg

Pantothenic acid

0.065 mg

Choline

19.3 mg

–

Betaine

102.6 mg

–

Vitamin K

482.9 mcg

604%

Vitamin A

9377 IU

188%

– RAE

469 mcg

–

– Alpha carotene

0 mcg

–

– Beta carotene

5626 mcg

–

– Lycopene

0 mcg

–

– Lutein + zeaxanthin

12198 mcg

–

Folate

194 mcg

49%

– Food Folate

194 mcg

–

– Dietary Folate Equivalents

194 mcg

–

Vitamin E-alpha tocopherol

2.03 mg

10%

Information Source : USDA Nutrient Database

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Spinach Health Benefits

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1) Beneficial for Eyes

The benefits arising to eyes is due to vitamin A content especially beta carotene, Lutein and zeaxanthin. Beta carotene content is spinach is converted to vitamin A by our body . Vitamin A is a healthy nutrient for eyes. It reduces eye infection risks, prevents vision loss, protects cornea, prevents eye dryness etc. Lutein and zeaxanthin antioxidants protects eyes from cell oxidation and thus preventing macular degeneration disease.

2)Regulates and reduces high blood pressure

Spinach has 558 mg of potassium in 100 grams quantity. This potassium controls and reduces high blood pressure. Other nutrient in spinach that reduces blood pressure is peptides (protein). The green leafy vegetable has low levels of sodium which increases blood pressure.

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3)Reduces Cancer Risks

There are more than 12 flavonoids in spinach that fight cancer. Apart from having cancer fighting qualities, flavonoids have anti-inflammation properties. Cateriods is another nutrient in spinach that is anti-inflammation in nature. Inflammation increases cancer risks. On eating spinach there are less chances of having breast cancer, bladder cancer, ovary cancer, prostate cancer, stomach cancer etc.

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4)Anti-inflammation benefits

Spinach’s anti-inflammation nature reduces the excessive inflammation in the body. Inflammation enhances the risk of cancers and many other diseases. Those suffering for inflammation problems like osteoarthritis, gouts, rheumatoid arthritis etc get pain relief on eating spinach.

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5)Heart healthy food

Cardiovascular disease risks are reduced on eating spinach. This is due to antioxidants present in spinach. Vitamin A and Vitamin C antioxidants protect the heart from oxidative stress. Other spinach nutrients that are beneficial for heart are folate,vitamin E, manganese, zinc, selium etc There is decrease in atherosclerosis, heart attack and high blood pressure disease risks. Overall heart health is promoted by spinach.

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6) Makes Bones strong and healthy

Spinach is excellent source of vitamin K. This nutrient makes our bones strong and healthy. Vitamin K prevents fractures caused by excessive osteoclasts bone cell activation. This cell absorbs and removes bones tissue. Vitamin K promotes the production of Osteocalcin- a bone protein. This protein binds calcium to the bones. Thus increasing bone mineral density. Calcium and magnesium are other nutrients provided by spinach which enhance bone health.

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7) Boosts Brain Health

Spinach is rich in folate. This nutrient is good for brain. It enhances brain memory. Folate reduces homocysteine levels in our body. Homocysteine is an inflammation causing amino acid and when in high levels enhances atherosclerosis, strokes,heart attack, blood clot formation and Alzheimer’s disease. Problems that happen due to deficient folate intake by our body are tiredness, dementia, anxiety, depression etc. Spinach high fiber content, vitamin C and beta-carotene content lowers inflammation. Inflammation reduces brain memory and brain functions. If one needs an active , alert and a focused mind than spinach is a must addition in food habits..

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8) Good for Digestive Health

Spinach is rich in fiber content. Fiber aids in good digestion, acts as a laxative, prevents constipation, promotes healthy stomach bacteria that aid digestion, lowers gastric acid, ulcers, and GERD risks. Fiber tones up the whole digestive systems

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9) Beneficial for skin

Spinach is rich in nutrients which make skin glowly, healthy and beautiful. Anti-aging, reducing wrinkle formation are benefits derived from eating spinach. High carrot vitamin A that repairs and cures skin burn, wounds, psoriasis, eczema and other skin disorders. Beta carotene in spinach protects skin from sun UV rays, pollution. Antioxidant vitamin C in spinach repairs skin disorder, heals wounds, makes skin smooth and soft, provides sun protection, prevents wrinkles, protects skin from cell oxidatation.

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10) Prevent calcification

Vitamin K content in spinach prevents the depositing of calcium in arteries and body tissues. As this calcification if unchecked can lead to heart diseases and stroke.

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11) Leads to strong immunity

Vitamin A content of spinach is an important nutrient in boosting your immunity strength. Body’s immunity cells monocots are increased. T-Cells and Natural killer cells in our body that fight infection are also increased on the increased supply of vitamin A.

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How To Wash And Prepare Spinach

The Best Way to Cook Spinach

Spinach Precautions

Spinach is great healthy food but there are some precautions you need to know . Which are as follows:

1) Spinach contains high amount of oxlates.

When there is excess amount of oxlates in the body, it converts into crystals. So those having kidney and gallbladder problems should avoid spinach. Another drawback of oxalate rich food is that it prevents body absorption of calcium and iron. The best way to use spinach for eating is to boil the spinach in water for 1-2 minutes. Remove the boiling water, this removes nearly 80% of oxalate content. Now cook as per your requirements.

2)Spinach contains purines

Purine rich food leads to the formation of uric acid. Higher the purine intake in foods leads to higher uric acid content in our body. High Uric acid causes gouts and leads to formation kidney stones. People suffering from theses two ailments should restrict spinach consumption.

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Disclaimer

The information provided in this article is for educative purpose only. Consult you doctor or professional medical advice before using any information in this article for any health program.