Nutrients In Spinach And Health Benefits

Spinach is one of the best non heme (plant based) sources of nutrients and low in calories. Spinach is a standout in terms of its mix of phytonutrients. Also spinach leaves contain two powerful antitumor promoters. It is n popular food for vegetarians. A balanced way to boost you immune system. This is a fact that spinach is best consumed as part of a well-rounded, nutritious diet.

What Are The Benefits When You Eating Spinach?

Spinach is low in carbs but high in insoluble fiber. This type of fiber may benefit your digestion.

Most of the carbs in spinach consist of fiber, which is incredibly healthy.

Let we look at the Nutritional Facts on 100g of raw spinach:

  • Calories – 23
  • Water – 91%
  • Protein – 2.9 grams
  • Carbs – 3.6 grams
  • Sugar – 0.4 grams
  • Fiber – 2.2 grams
  • Fat – 0.4 grams

Vitamins and Minerals

Spinach is an excellent source of many Vitamins and Minerals, namely:

  • Vitamin A
  • Vitamin C
  • Vitamin B6
  • Vitamin E
  • Vitamin K1
  • Folic Acid (Folate, Vit B9)
  • Iron
  • Calcium
  • Potassium
  • Magnesium

Spinach Boast Many Plant Compounds And Benefits

  • Lutein: This compound is linked to improved eye health
  • Kaempferol: This antioxidant may decrease risk of cancer and chronic diseases
  • Nitrates: Contains high amounts of nitrates, which may promote heart health
  • Quercetin: An antioxidant that may ward off infection and inflammation. Spinach is one of the richest dietary sources of quercetin
  • Zeaxanthin: Like Lutein, zeaxanthin can also improve eye health

Health Benefits That Spinach Offers You

Spinach is extremely healthy with numerous health benefits

It has been shown to improve oxidative stress, eye health, blood pressure, Asthma, Diabetes and other diseases.

Bones

The National Osteoporosis Foundation: Recommends eating spinach for its Vitamin K and Magnesium contents for bone health

The National Osteoporosis Foundation

The high level of potassium in spinach is also helpful in protecting against bone mineral density loss. Additionally, spinach contains calcium, well known to be important for bones.

Iron Deficiency – Anemia

This is the most common type of Anemia, women are its largest risk group. Without sufficient iron in your blood cannot produce enough hemoglobin, a blood protein that gives blood cells their red colour and transports oxygen to organs. The ones that suffer or at risk of anemia is important that they must eat iron rich foods.

Skin and Hair

Spinach is high in Vitamin A which is a nutrient requirement for sebum production to keep hair moisturized. Vitamin A is also necessary for the growth of all bodily tissues including skin and hair.

Vitamin A is also necessary compound in retinoids, which are popular in anti-aging skin treatments.

Furthermore, Vitamin C which spinach can help to provide is needed for building and maintenance of collagen which provides structure to skin and hair. Vitamin C can help keep skin looking youthful and aids in wound healing.

A Risks of Eating Spinach

You should buy organic spinach also make sure to wash it thoroughly regardless on what type it is.

A suddenly increasing your consumption of spinach could be harmful if you are taking blood thinners such as Coumadin/Warfarin. It sis important that you maintain a consistence intake of foods containing Vitamin K, which play a large roll in blood clotting.

If your kidneys are not fully functional, consuming too much potassium could cause an excess amount of potassium in the blood and even be fatal,” said Ware. Spinach also contains oxalates, which can be harmful to those with kidney or gallbladder problems. Excessive accumulation of oxalates can crystalize and cause problems, according to

If your kidneys are not fully functional, consuming too much potassium could cause an excess amount of potassium in the blood and even be fatal,” said Ware. Spinach also contains oxalates, which can be harmful to those with kidney or gallbladder problems. Excessive accumulation of oxalates can crystalize and cause problems, according to

World’s Healthiest Foods

It is important to try and keep the same amount of vitamin K in your diet. All foods are okay, but do not make big changes to how much or what you eat. It is important to check with your health-care provider before making any big changes to your diet.

https://uihc.org/health-topics/warfarin-your-diet-and-vitamin-k-foods

Spinach in your Diet

Spinach is a versatile vegetable and can be eaten raw or cooked. It is available fresh, frozen, or canned. Here are some tips to try to incorporate more spinach into a daily routine:

Spinach Smoothie
  • Add spinach to pastas, soups, and casseroles
  • Lightly sauté spinach in a small amount of extra virgin olive oil. Season with freshly ground black pepper and freshly grated Parmesan cheese
  • Add spinach to a wrap, sandwich or flatbread
  • Make a dip with spinach, such a spinach and artichoke dip or spinach and goat cheese dip
  • Add a handful of fresh spinach to an omelette or scramble, or throw a handful into a smoothie.
  • Spinach can be added to breakfast muffins.

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