Loaded with Nutrients and low in calories, spinach has received the title of Superfood leafy vegetable The advantages of eating spinach range from boosting the body’s immunity to improving Heart health. We have discussed The benefits of spinach in this article but first, let us learn Spinach nutrition facts.
Spinach Nutrition Table
80g (raw) serving contains:
- 20kcal/82KJ
- 0.6g fat
- 1.3g carbohydrates
- 2.2g protein
- 2.2g fibre
- 1.68mg iron
- 136mg calcium
- 91mcg folate
- 21mg vitamin C
Apart from the above-listed Spinach nutrition facts, here are some minerals and vitamins present in Spinach that make it a super healthy green and leafy vegetable.
- Calcium – one cup of spinach contains about 250 mg of calcium and helps to keep your teeth and bones healthy. Combining spinach with Vitamin C-rich citrus foods is advised as vitamin C helps in calcium absorption.
- Iron – Iron is required to produce red Blood cells and use the body’s energy effectively.
- Magnesium – Spinach is also an excellent source of magnesium. Magnesium regulates the heart rhythm and maintains body blood pressure, also improve metabolism.
- Fiber – Spinach is a high source of insoluble fiber that prevents constipation and benefits digestion.
- In addition, spinach is also a good source of several other minerals and vitamins such as Vitamin B6, B9, E potassium, and magnesium.
- Plant compounds that are present in spinach and contributes to making spinach green leafy superfood includes:
- Kaempferol – Is an antioxidant that increases the risk of chronic Diseases and cancer.
- Nitrates – nitrates are present in a higher amount in spinach that promotes Heart health.
- Quercetin – Quercetin is an antioxidant that may ward off inflammation and infection.
- Lutein – Lutein is a vital compound linked with Improved eyesight and eye health.
- Zeaxanthin – Like lutein, zeaxanthin Improves eye.
Now let us dive into the Health benefits of spinach
Health Benefits Of Spinach
- Weight loss – Spinach contain a compound thylakoid that curbs hunger and cravings. Spinach leaf is low in fat and calories. It has good quality of fat-soluble dietary fibre that prevents constipation, promotes digestion maintains the blood sugar level and prevents you from overeating.
- Maintains the health of teeth, bones and nails – Spinach is rich in vitamin K, which is essential for maintaining healthy teeth and bones. It controls and lowers the over activation of osteoclasts that are cells known for the breakdown of bone structure over a short time. In addition, vitamin K aids the synthesis of osteocalcin, which is a protein required for maintaining the density and strength of bone. Spinach is also rich in other minerals such as magnesium, zinc Phosphorus and magnesium necessary for building bone, nail and teeth strength. Regular intake of spinach prevents the development of osteoporosis.
- Promotes eyesight – Zeaxanthin and lutein present in spinach protect the eyes from cataracts. Zeaxanthin is an essential dietary carotenoid that promotes light filtering function and maintains a healthy mucous membrane necessary for normal eyesight.
- Prevents atherosclerosis and Cardiac diseases – Deposition of fat leads to the thickening of the artery wall in humans, resulting in atherosclerosis. In addition, the hardening of the artery wall increases the risk of a heart attack. Spinach being rich in lutein prevents the thickening of arteries and reduces the chances of a Heart attack. In addition, this green leafy superfood contains high-quality nitrates that prevent the occurrence of heart attack and other cardiac diseases.
- Anti-inflammatory: Violaxanthin and neoxanthin are anti-inflammatory compounds present in spinach. If you are suffering from gout, arthritis, migraine, asthma, or osteoporosis, eat spinach.
- Prevent anemia: Spinach is an excellent source of iron. Iron is an essential component of hemoglobin that carries oxygen to different cells of the body. It is necessary for Growing children, menstruating females and adolescents.
- Boosts body immunity – Vitamin A present in spinach is a powerful antioxidant that attracts the mucous membrane respiratory tract and the urinary tract. In other words, it strengthens the entry points into the human body.
- Relax the body – Magnesium and zinc, is present in tremendous amount in spinach and enables better sleep and effective healing. Magnesium replenishes lost energy within few seconds and relaxes the body.
- Promotes gastrointestinal health – Beta-carotene and Vitamin C present in spinach protects the colon’s cells from the harmful oxidative effect of free radicals. In addition, folate prevents mutations and DNA damage in the colon cell. Also, spinach being a good source of dietary fibre prevents constipation and promotes digestion.
- Strengthens nervous and brain functions – Daily consumption of spinach makes your brain active and young. It is a rich source of vitamin C, vitamin K, and folate. All these nutrients help in modulating the production of hormones for our nervous system. Vitamin K facilitates the synthesis of sphingolipids, a crucial fat that makes the myelin sheath around the nerves. Increase the consumption of spinach if you are suffering from cognitive or behavioral issues.
- Cures acne – For flawless and acne free skin drink spinach juice. Nutrients present in spinach fight free radical damage and makes your skin look younger. In addition, being rich in vitamin B, spinach consumption protects your skin from harmful ultraviolet rays and prevents skin cancer. Being a good source of folate and vitamin K, spinach improves complexion and repairs skin. Vitamin A improves skin tone, and Vitamin C promotes healthy cell growth.
Spinach’s has bitterness of beet green, and it is slightly salty. Spinach is available in three type’s smooth leaf, savoy, and semi-savoy. Eat it raw, cooked, or drink Spinach juice benefits, but after acknowledging Spinach nutrition facts and benefits do add this superfood to your diet regimen
If you are on certain medications such as blood thinners, consult your doctor before adding spinach to your everyday diet.
