Spinach- 10 Helth Benefits
It is a well-known fact that spinach is
good for you. And while our cartoon hero, Popeye, predominantly used it
to make himself strong, you may be surprised to discover that he may
have also been helping to protect himself against inflammatory problems,
blood pressure issues, bone problems and stress-related issues (among
others) too.
Spinach ranks in the top of foods known for
nutrient richness. It contains a wealth of vitamins and minerals and is
also full of health-promoting phytonutrients such as carotenoids
(beta-carotene, lutein, and zeaxanthin) and flavonoids - all of which
provide us with powerful antioxidant protection.
Nutritional Breakdown of Spinach
This is what 1 cup of spinach will provide you with:
• 839 milligrams of potassium per cooked cup (more than a banana,
which contains about 539mg).
• A fantastic source of iron (6.4mg). A lack of iron affects how
efficiently your body uses energy.
• A great source of dietary magnesium (24 milligrams).
This nutrient
is essential for energy metabolism. Magnesium also maintains muscle and
nerve function, heart rhythm, a healthy immune system and maintains
blood pressure.
• It also contains vitamin K, fiber, phosphorous and thiamine.
• 27 calories
How to Select and Store Spinach
Spinach should have vibrant, dark green leaves and stems with no signs
of yellowing. The leaves should look fresh and should not be wilted and
bruised. Leaves with a slimy coating should be avoided as this indicates
decay. To store this leafy veg, place it in a plastic storage bag and
wrap it tightly, squeezing the air out as much as possible, then place
it in the refrigerator and consume within 5 days. Cooked spinach should
not be stored as it will not keep very well.
10 Health Benefits of Spinach
1. Helps in overcoming anemia: Spinach is a
great source of iron - a mineral that is essential in preventing
anemia. Half a cup of spinach contains 3.2mg of iron which accounts for
about 20 percent of the iron requirement for a woman's body.
2. Helps prevent asthma: Studies have shown that people who consume high
amounts of certain nutrients - including beta-carotene (an antioxidant)
have a lower risk for developing asthma. And spinach is an excellent
source of such a nutrient.
3. Helps lower blood pressure: Research has shown that a diet low in
potassium may be just as much of a contributing factor to high blood
pressure as a diet high in sodium. Spinach contains high levels of
potassium which helps negate the effects of sodium in the body.
4. Promotes bone health: Spinach contains a wealth of vitamin K, which
research suggests is beneficial for maintaining bone health. Spinach is
also an excellent source of bone supporting nutrients including calcium
and magnesium.
5. Has anti-cancer properties: Spinach contains high levels of
phytonutrient content (including flavonoids and carotenoids) that
function as anti-inflammatory and anti-cancer agents. In fact, studies
have shown that spinach may slow down cell division in human stomach
cancer cells and may reduce the risk of skin cancer.
6. An excellent source of antioxidant
nutrients: Due to its excellent source of antioxidant nutrients -
including vitamin C, vitamin E, vitamin A and manganese, and its
fantastic source of the antioxidants zinc, and selenium, spinach helps
lower the risk of numerous health problems related to stress.
7. Promotes regularity: Spinach is high in
fiber and water content, both of which help prevent constipation and
promote a healthy digestive tract.
8. Promotes healthy skin and hair: Spinach is a great source of vitamin A
- a nutrient necessary for sebum production to keep hair moisturized.
Like other leafy greens, spinach is high in vitamin C, which helps build
and maintain collagen, providing structure to the skin.
9. Reduces the risk of cataracts: Spinach contains lutein and
zeaxanthin, both of which act as a strong antioxidant, which helps
prevent the eyes from the harsh effects of UV rays which can lead to
cataracts.
10. Reduces the likelihood of developing ulcers: It has been found that
spinach has the ability to protect the mucous membrane of the stomach,
decreasing the occurrence of gastric ulcers. Spinach has also been shown
to boost the strength of the digestive tract lining, preventing
inflammation in that part of the body which may cause harm.