THE GREEN POWERHOUSE
You all must have known that vegetables are a great source of nutrients and vitamins. And whenever we talk about nutrient-packed vegetables no rival can stand up against the green powerhouse that is SPINACH.
It is not only a staple for salads but it is a versatile vegetable that can be used in various dishes and also drinks. Its powerhouse vegetable is packed with different nutrients that can offer many health benefits. We will tell you what spinach can offer you and for that let’s take a look at the nutritional profile.
NUTRITIONAL PROFILE
100 grams contains:
- Potassium 558mg
- Magnesium 79mg
- Iron 2.7mg
- Protein 2.9g
- Vitamin A 9376IU
- Vitamin K 604% of the daily intake
Along with that it contains many other vitamins like Vitamin E, B2, and B6 and the best part is that it contains only 23 calories so if you are looking to manage your weight then get your hands on it.
Made Up Of
- 4% water
- 6% carbohydrates
- 9% protein
- 0% fat
This makes it a perfect food item for diet-conscious people. If we discuss in detail, then it contains the following main nutrients;
IRON
Iron is a very important mineral that performs varying functions in our body. Iron is important for hemoglobin, which transports oxygen throughout our body. It is important for maintaining healthy pregnancies and strengthening the immune system. We can say that spinach is the richest source of iron.
MAGNESIUM
Our body needs magnesium for maintaining muscle and nerve functions, regulating heart rhythm, and maintaining blood pressure. We can fulfill the magnesium requirements of our body by incorporating spinach into our daily diet.
ANTIOXIDANTS
Spinach leaves contain vitamin A, Vitamin C, and other polyphenol antioxidants that protect the body from reactive oxygen species and prevent the aging process along with the development of various diseases.
VITAMIN K
It is a vital vitamin that plays a major role in the blood clotting mechanism. Apart from it. Vitamin K strengthens our bones and prevents osteoporosis.
POTASSIUM
Spinach is also the best dietary source of potassium. Potassium is very important for bone mineral density and muscle mass. It also has a role in maintaining blood pressure.
PHYTONUTRIENTS
It is also important to mention that spinach contains some phytonutrients like Lutein, zeaxanthin, kaempferol, nitrates, quercetin, etc. These nutrients play an important role in maintaining eye health to reducing inflammation.
BENEFITS OF SPINACH
It is not only a delicious addition to your salads and dishes but is an effective way of maintaining your health. But you must be wondering how it can improve your health. Well, no worries. We will tell you about all the benefits of spinach and believe us that after knowing these benefits you will be compelled to add spinach to your diet.
PREVENTS ANEMIA
Iron deficiency anemia is a common health issue in our society, in which our blood cells are reduced due to iron deficiency in the body. But this problem can be prevented and even can be treated if you eat spinach every day. Because it is an excellent source of iron and can fulfil the body’s daily ion requirements. This is most powerful healthy benefits of spinach.
Dose REDUCES INCIDENCE OF HEART DISEASES is countable in Healthy Benefits of Spinach?
As we have discussed earlier that spinach contains potassium, and potassium regulates heart rate and blood pressure. But along with-it spinach also contains omega-3 fatty acids which help in the prevention of various heart diseases.
HEALTHY DIGESTIVE SYSTEM
If you are facing the problem of constipation then the ultimate solution for you is SPINACH. It promotes regularity and relieves constipation due to its high content of fiber and water. It contains soluble and insoluble fibers both. Insoluble fibers help to relieve constipation while soluble fibers prevent the body from absorbing fats from food leading o low levels of cholesterol in the body.
STRENGTHENS OUR BONES
As we know that spinach contains vitamin K and magnesium, these two nutrients strengthen our bones and improve calcium absorption in bones. This helps to prevent one of the most common bone disorders, OSTEOPOROSIS. So, start eating it to have strong bones even after 40 years of age.
IMPROVES EYE HEALTH
If you are one of those who are always in front of screens then spinach is the best choice for you or maintain your eye health, because it contains lutein which reduces tension in the eyes and improves the function. Along with that it also contains zeaxanthin and vitamin A that improves eye health and prevents age-related macular degeneration.
REDUCES RISK OF CANCER
Do you know that spinach and other green vegetables contain chlorophyll which reduces the risk of cancer? Well, that’s amazing because chlorophyll binds to cancer-causing toxins and prevents their absorption, this leads to fewer chances of cancer and tumor formation, you can say that spinach cancer fighter. Also, it contains vitamin C and other antioxidants that neutralize free radicals in the body, preventing cancer and many other diseases.
HEALTHY HAIR AND SKIN
Spinach is really good for your skin and hair because it contains vitamin A which maintains oil production in the skin pores and hair follicles. If this oil production is not controlled then oil build-up can cause acne. It also contains vitamin C which promotes collagen production and improves skin and hair health.
SIDE EFFECTS OF SPINACH
Typically, spinach is a safe and easily digestible vegetable, but for some people, it might be better to limit its intake. Keep in touch with Healthy Hub you will get yummy and delicious healthy recipes of it and more benefits of spinach.
RISK OF KIDNEY STONES FORMATION
If you are having issues with kidney function or you are at higher risk of kidney stones formation then you must lii spinach intake. Because it is rich in oxalates and consuming large quantities of oxalate can lead to kidney stone formation. Similarly, it contains potassium in high amounts, which is also harmful to people with compromised kidney functions.
DRUG FOOD INTERACTION
One more important thing to remember is that if you are taking warfarin or any other blood-thinning drugs then you must avoid spinach. Because is rich in vitamin K which promotes blood coagulation. This means that vitamin K can interfere with these drugs and there will be a Drug-food interaction.
In conclusion
Spinach is a delicious and all-rounder vegetable that can be eaten raw or cooked. You can add it’s leaves to your salad or make yummy pasta or add them to any other dish, even you can make a healthy drink with it too. Due to its high nutrition profile, It is known as a superfood, and adding it to your diet will offer you a range of health benefits. However, some individuals have to eat this vegetable in moderation.
