Spinach is store
house for many phyto-nutrients that have health promotional and disease
prevention properties.
Very low in
calories and fats (100 g of raw leaves provide just 23 Cal). It contains good
amount of soluble dietary fibre; no wonder greenly spinach is one of the vegetable
source recommended in cholesterol controlling and weight reduction programs!
Fresh 100 g of
spinach contains about 25% of daily intake of iron; one of the richest among
green leafy vegetables. Iron is an important trace element required by the body
for red blood cell production and as a co-factor for oxidation-reduction
enzymes cytochrome-oxidases during the cellular metabolism.
Fresh leaves are
rich source of several vital anti-oxidant vitamins like vitamin A, vitamin C;
and flavonoid poly phenolic antioxidants such as lutein, zea-xanthin and
beta-carotene. Together these compounds help act as protective scavengers
against oxygen-derived free radicals and reactive oxygen species (ROS) that
play a healing role in aging and various disease processes.
Zea-xanthin, an
important dietary carotenoid, is selectively absorbed into the retinal macula
lutea in the eyes where it is thought to provide antioxidant and protective
light-filtering functions; thus helps protect from "age related macular
disease" (ARMD), especially in the elderly.
Vitamin A is also
required for maintaining healthy mucus membranes and skin and is essential for
vision. Consumption of natural vegetables and fruits rich in vitamin A and
flavonoids helps body protect from lung and oral cavity cancers.
100 g of Spinach
provides 402% of daily vitamin-K requirements. Vitamin K plays vital role in
strengthening bone mass by promoting osteotrophic (bone building) activity in
the bone. It also has established role in patients with Alzheimer's disease by
limiting neuronal damage in the brain.
This greenly
leafy vegetable also contain good amounts of many B-complex vitamins like
vitamin- B6 (pyridoxine), thiamin (vitamin B-1), riboflavin, folates and
niacin. Folates help prevent neural tube defects in the offspring.
100 g of farm
fresh spinach has 47% of daily recommended levels of vitamin C. Vitamin C is a
powerful antioxidant which helps body develop resistance against infectious
agents and scavenge harmful oxygen free radicals.
The leaves also
contain good amount of minerals like potassium, manganese, magnesium, copper
and zinc. Potassium in an important component of cell and body fluids that
helps controlling heart rate and blood pressure. Manganese and copper are used
by the body as a co-factor for the antioxidant enzyme superoxide dismutase.
Copper is required in the production of red blood cells. Zinc is a co-factor in
many enzymes that regulate growth and development, sperm generation, digestion
and nucleic acid synthesis.
It is also rich
source of omega-3 fatty acids.
Regular
consumption of spinach in the diet helps prevent osteoporosis (weakness of
bones), iron deficiency anaemia and is believed to protect from cardiovascular
diseases and colon and prostate cancers.
Good Eyesight: Spinach is a rich source of beta carotene, lutein and xanthene,
all of which are beneficial for eyesight. Beta carotene is supplied to the eyes
by cooked spinach. It can prevent people from suffering from vitamin A
deficiency, itching eyes, eye ulcers and dry eyes. This is also due to some of
the anti-inflammatory properties of spinach, which can reduce the puffiness or
irritation in the eyes.
Age-Related Macular Degeneration (AMD): AMD
or Retinitis pigmentosa is responsible for causing blindness. It is due to the
degeneration of lutein and xanthene which form a central part of the retina.
According to research conducted by the Oak Ridge National Laboratory, the
consumption of spinach can result in regaining two vital pigments and
effectively preventing AMD. Spinach also contains a wealth of antioxidants that
reduce the harmful effects of free radicals, which are known to negatively
impact vision and cause age-related conditions like glaucoma and macular
degeneration as well.
Neurological
Benefits: Several components of spinach like potassium,
folate, and various antioxidants are known to provide neurological benefits to
people who regularly consume them. According to Neurology, folate reduces due
the occurrence of Alzheimer’s disease, so spinach is a very good idea for
people who are at high risk of neural or cognitive decline. Potassium is an
integral part of brain health as well, and it has been linked to increased
blood flow to the brain, and heightened cognition, concentration, and neural
activity.
Maintains Blood
Pressure: Spinach has a very high content of potassium
and a low content of sodium. This composition of minerals is very beneficial
for high blood pressure patients as potassium lowers and sodium raises the
blood pressure. The folate present in spinach also contributes to the reduction
of hypertension and relaxes blood vessels, while maintaining proper blood flow.
By reducing blood pressure and relaxing the tension of vessels and arteries,
you can reduce stress on the cardiovascular system and increase oxygenation to
the body’s organ systems for optimal functionality.
Strengthens Muscles:
A component of spinach, factor C0-Q10, which is an antioxidant,
plays an important role in strengthening muscles, especially heart muscles
which continuously pump blood to all parts of the body. According to the
Journal of Cardiovascular Nursing, C0-Q10 can be used to prevent and treat many
cardiovascular diseases like hyperlipidaemia, heart failure, hypertension and
coronary heart disease.
Bone Mineralization:
Spinach is a good source of Vitamin K, which functions in
retaining calcium in the bone matrix, thereby leading to bone mineralization.
Apart from this, other minerals like manganese, copper, magnesium, zinc and
phosphorus also help in building up of strong bones. This in turn can prevent
an individual from developing osteoporosis of the bones. These minerals are
also essential for maintaining healthy teeth and nails.
Reduced Risk of
Cataracts: The lutein and zeaxanthin present in spinach
both act as strong antioxidants, thus preventing the eyes from the harsh
effects of UV rays that can lead to cataracts. They also reduce the impact of
free radicals, which can be a major cause of cataracts and other eye
conditions.
Proper Metabolic
Activity: There is a reason why doctors recommend
adding spinach in a significant way to your diet. The amount of protein found
in spinach is impressive for any vegetable, and they are easily broken down by
enzymes into amino acids that are essential to humans. The re-formed mammal
proteins aid our muscle development and growth, our body’s ability to heal
wounds, and provides a boost for our entire metabolism, encouraging all of our
organ systems to function at their optimal level. Also recent study suggests
that Thylakoid found in spinach can curb cravings and hunger which can further
help in weight loss.
Anti-Ulcerative: It has been found that spinach and some other vegetables have
the ability to protect the mucous membrane of the stomach, thereby decreasing
the occurrence of gastric ulcers. Furthermore, the glycocyclerolipids found in
spinach can boost the strength of the digestive tract lining, thereby
preventing any unwanted inflammation in that part of the body that can cause
harm.
Prevents
Atherosclerosis and Strokes: Atherosclerosis is caused
due to the hardening of the arteries. A pigment called lutein that is found in
spinach has been shown to reduce the occurrence of atherosclerosis, heart
attacks, and strokes. This is due to the fact that spinach proteins tend to
reduce the cholesterol and other fat deposits in the blood vessels.
Fetal Development: Folate found in spinach is needed by a growing fetus for proper
development of its new nervous system. Defects like cleft palate or spina
bifida may occur due to a deficiency of folate. The vitamin A contained in
spinach is advised to be consumed in higher quantities by the mother. Vitamin A
is required in the lung development of the fetus as well, and can be
transferred during breast-feeding, so spinach consumption should be continued
after birth as well.
Anti-Inflammatory
Capacity: There are many anti-inflammatory compounds
found in spinach, more than a dozen, in fact. They are classified into the
category of methylenedioxyflavonol glucuronides, and spinach is one of the most
powerful vegetables when it comes to reducing inflammation throughout the body.
This not only means protecting the heart from dangerous inflammation and
preventing cancer, but also in reducing the inflammation and associated pain
from conditions like arthritis and gout, which afflict millions of people
around the world.
Anti-Cancer
Properties: Spinach is made up of various important
constituents that have been found to be promising in the treatment and
prevention of various kinds of cancer. These include bladder, prostate, liver
and lung cancers. Different constituents in spinach like folate, tocopherol,
and chlorophyll in act via different mechanisms to treat and protect patients
suffering from cancer.
Recent studies have revealed that spinach is
very effective against aggressive prostate cancer, and this has been linked to
epoxyxanthophylls, which are unique carotenoids, along with neoxanthin and
violaxanthin, that directly reduce tumorous activity and the spread of cancer
throughout the body.
Skin Protection: Different phytonutrients and pigments have been shown to protect
the skin from the harmful rays of the sun, including UV rays. These not only
protect, but also repair the damaged genes to some extent, thereby preventing
skin cancer in the long run.
Protein Source for
Infant Growth: ‘Popeye the Sailor Man’ is known
for his obsession with spinach. The cartoon was deliberately aimed to convince
children to eat spinach and get strong. Infants are advised to be fed with
spinach, which is rich in protein, vitamins, minerals and phytonutrients. These
will result in proportionate development in their essential growing stages.
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