Spinach is a leafy green vegetable. It is a superstar among green leafy vegetables. This low-calorie food is full of nutrients that are good for your body in several ways such as boosting the immune system. Spinach leaves are a common edible vegetable consumed either fresh or it can be stored using preservation techniques.
The techniques involve canning, freezing, or dehydration. But fresh spinach loses much of its nutritional value with storage of more than a few days. An individual can use this spinach in many forms they can add it to smoothies, salads, stir fry, steam or even blend it into baked goods, such as brownies.
Nutrition Facts of Spinach
100 gram of raw spinach contains the following nutritional value:
- calories: 22
- protein: 2.80 g
- fat: 0.35 g
- carbohydrates: 3.60 g
- fiber: 2.1 g
- sugar: 0.40 g
- calcium: 95 mg
- iron: 2.70 mg
- sodium: 75 mg
- vitamin C: 28.1 mg
- vitamin A: 465 mcg
- vitamin K: 480 mcg
- folate: 190 mcg
Health Benefits of Spinach
1. Can Lead To Strong Bones
As per studies, spinach can maximize bone health. This vegetable is loaded with nutrients such as vitamin K and calcium which are important for bone strength. If an individual has low calcium intake that can lead to osteoporosis. It is associated with rapid bone loss, high fracture rates, and low bone mass. However, spinach contains calcium that can help counter all this.
2. Keep Your Skin, Hair Healthy
Spinach contains vitamin A which protects the skin from UV radiation. It fights oxidative stress occurring on the dermal layers and promotes skin health. Eating spinach regularly can keep the skin healthy. According to research magnesium and iron present in spinach promote hair health.
3. Regulate Blood Pressure Levels
Spinach has a compound called nitrates that improve endothelial function and acutely lower blood pressure levels resulting in promoting heart health. This nitrates compound can relieve arterial stiffness, which can lead to high blood pressure levels. While spinach leaf proteins can be useful in the treatment of hypertension. The mineral present in this vegetable relaxes and widens the blood vessels, which promotes blood flow.
4. Promote Digestion
Spinach contains fiber. According to research fiber can keep an individual feeling full for a longer time. It also promotes regularity as it helps the food move through the digestive system. Thus this superfood can help in digesting the food.
5. Boost Brain Function
Spinach contains anti-stress and anti-depressive effects. This effect has the ability to reduce blood levels of corticosterone. It even has other nutrients such as vitamin K, folate, lutein, and beta-carotene. This nutrition is said to promote brain health and slow down cognitive decline. However, more research is needed.
6. Keeps Eyes Healthy
Spinach contains antioxidants called lutein and zeaxanthin. These help in providing good eyesight. It protects an individual from cataracts, age-related macular degeneration, and other eye problems. Spinach contains vitamin A. That helps to maintain mucus membranes that are important for normal eyesight.
7. Boosts Immunity
According to research vitamin A present in spinach strengthen the entry points in the human body such as intestinal tracts, mucus membranes, and the respiratory. For this benefit, everyone should consume spinach every day to stay healthy. Spinach energizes and keeps you active all day.
8. Keeps Your Body Relaxed
Spinach has a high source of zinc and magnesium that enables an individual to get good sleep at night. As per studies, good sleep can help aid all your mental illnesses. This will help your body stay relaxed and rest your eyes. However, spinach is good for health.
9. Wound Recovery
Spinach is loaded with nutrients. Vitamin C present in this vegetable has many benefits such as helping the body make collagen. Collagen is required to repair injuries. While vitamin C helps the body increase the amount of iron it absorbs from plant-based foods, which supports the healing process, too.