Spinach, commonly known as Paalak in India,  is a dark green leafy vegetable. It is native to Central and South-western Asia. It is an annual plant, which grows as tall as 30 cm (1 ft). Spinach may survive over winter in temperate regions. Its Latin name is Spinacia oleracea. It is an edible flowering plant in the family Amaranthaceae. The fresh leaves of the plant are eaten as vegetable.

Spinach, commonly known as Paalak in India,  is a dark green leafy vegetable. It is native to Central and South-western Asia. It is an annual plant, which grows as tall as 30 cm (1 ft). Spinach may survive over winter in temperate regions. Its Latin name is Spinacia oleracea. It is an edible flowering plant in the family Amaranthaceae. The fresh leaves of the plant are eaten as vegetable.

This green leafy vegetable is considered in the category of the healthiest plant foods. It is very rich in iron and is one of the principal resources of pigments, vitamins, minerals and phytonutrients. Thus we can say that it is a promising food with an array of health benefits.

Apart from being low in fat and even lower in cholesterol, spinach is high in niacin and zinc, as well as protein, fibre, vitamins A, C, E and K, thiamine, vitamin B6, folate, calcium, iron, magnesium, phosphorus, potassium, copper and manganese. Thus we see that it is loaded with nutrients for every part of the body.

Abundance of flavonoids in spinach leaves act as antioxidants and prevent cholesterol from oxidizing and therefore protect our body from free radicals. The folate in spinach is good for our healthy cardiovascular system and magnesium helps lower high blood pressure. It helps maintain our vigorous brain function, memory and mental clarity. It is loaded with various nutrients in a low calorie package. Dark, leafy greens like spinach are important for skin, hair and bone health. They also provide protein, iron, vitamins and minerals.

Ayurvedic Properties

It is bitter, pungent and astringent. It reduces kapha but increases pitta and vata. Spinach has alterative, refrigerant, demulcent, diuretic and laxative activities.

15 Health Benefits of Spinach

Various health benefits that can be derived from the use of this vegetable are as follows.

1. Diabetes Mellitus

Spinach contains an antioxidant known as alpha-lipoic acid, which has been shown to lower glucose levels, increase insulin sensitivity and prevent oxidative stress-induced changes in patients with diabetes. Studies on alpha-lipoic acid have also shown decrease in peripheral neuropathy and autonomic neuropathy in diabetics.

2. High Blood Pressure

Spinach is very rich in potassium content and due to its high potassium content, it is recommended for people with high blood pressure. It can help reduce the effects of sodium in the body. A low potassium intake may be just as big of a risk factor for developing high blood pressure as a high sodium intake and therefore it is advisable to consume foods rich in potassium to reduce the chances of developing hypertension.

3. Atherosclerosis and Heart Attack

Fat deposition leads to narrowing of the lumen of the arteries and can cause thickening of the human artery wall and this can lead to heart attacks. Spinach is rich in lutein content which prevents thickening of the walls of arteries thus reducing the risk of heart attack. Besides, it contains a high quality nitrite which not only helps in preventing the occurrence of heart attack but also cures the heart diseases associated with fat deposition.

4. Anti-inflammatory

Spinach contains neoxanthin and violaxanthin, the two anti-inflammatory chemicals that regulate inflammation. Thus, it is beneficial in preventing and controlling inflammatory diseases such as arthritis, osteoporosis, migraine and asthma.

5. Boosts Immunity

Vitamin A in spinach is a key component of white blood cells that fight against the  infection.  It protects and strengthens the entry points into the human body, such as mucous membranes, respiratory, urinary and intestinal tracts. One cup of spinach provides as much as 337% of the RDA of vitamin A.

6. Anaemia

Regular consumption of spinach can prevent anaemia as it is a very rich source of iron. The presence of this mineral in diet in sufficient quantity is particularly important for menstruating women and growing children and adolescents. It is much better to consume spinach for iron than red meat as it provides a lot less calories and is fat and cholesterol free. Iron is also needed for good energy as it is a component of haemoglobin which carries oxygen to all cells of the body.

7. Sun Protection

Spinach is rich in vitamin B which protects the skin from the harmful ultra violet rays that cause skin damage, skin cancer and pre-mature ageing of skin.

8. Anti-Ageing

Spinach is loaded with lot of antioxidants that destroy free radicals in our body. These free radicals damage the skin, thereby causing pre-mature ageing. Thus, eating spinach regularly will supply the antioxidants and help maintain the health & natural glow of the skin and slow down age related degeneration, making skin look younger and rejuvenated.

9. Alzheimer's Disease

Vitamin K reduces neural damage in the brain in patients suffering from Alzheimer's disease. Being a rich source of Vit K, regular use of spinach can be helpful in the prevention of Alzheimer's disease.

10. Bone Health

Low intake of vitamin K has been associated with a higher risk of bone fracture. Adequate vitamin K consumption is important for good health, as it acts as a modifier of bone matrix proteins, improves calcium absorption and may reduce urinary excretion of calcium. A cup of boiled spinach provides around 1000% of the RDA of vitamin K which lowers and controls the over-activation of osteoclasts. These are the cells that aid in breaking down the bone structure over a short period of time. Vitamin K also promotes the synthesis of osteocalcin, the protein that is essential for maintaining the strength and density of bones.

11. Gastrointestinal Health

Consuming more of spinach, supplies plenty of beta-carotene and vitamin C which protect the cells of the body's colon from the harmful effects of free radicals. Besides, folate prevents DNA damage and mutations in colon cells.

12. Healthy Hair

Iron deficiency is a common cause of hair loss. Regular intake of adequate iron rich diet can compensate for the iron deficiency. Spinach is certainly a very rich source of iron and therefore can be helpful in treating hair problems. Apart from iron, spinach is high in vitamin A, which is necessary for sebum production to keep hair moisturized. Spinach and other leafy greens high in vitamin C are imperative for the building and maintenance of collagen, which provides structure to hair.

13. Weight Loss

Spinach leaves can be beneficial in weight reduction as it is very low in calories and fat contents. It is very nutritious and has a good quality of fat soluble dietary fibre. This fibre aids in digestion, prevents constipation, maintains low blood sugar and curbs overeating.

14. Eye Health

Spinach is a very rich source of antioxidants lutein and zeaxanthin, which are known to protect the eyes from cataract and age related macular degeneration. Zeaxanthin is an important dietary carotenoid which is absorbed into the retinal macula lutea in the eyes, providing light filtering functions. It also contains vitamin A, which is required for maintaining healthy mucus membranes and essential for normal eyesight.

15. Anti-cancerous

Spinach leaves are rich in flavonoids a phytonutrient with anti-cancer properties. Thus, it has been found to be effective in slowing down cell division in human stomach and skin and thus slows the growth of cancers. Spinach has also proven to be effective in providing protection against the occurrence of aggressive prostate cancer.

Spinach Soup Recipe

Ingredients

1.            1 onion

2.            2 tomatoes

3.            1 bundle of spinach

4.            3 green chillies (optional)

5.            1/2 teaspoon garlic - ginger paste

6.            4 garlic flakes (finely minced)

7.            1/2 cup of milk

8.            1/2 teaspoon of ghee

9.            Salt to taste

Method of Preparation

1.            Cut the lower sticks of spinach and wash spinach leaves properly.

2.            Cut the onion, green chillies and spinach.

3.            Boil the chopped onion with a little water for about 10 to 15 min.

4.            Boil the spinach, green chillies & garlic-ginger paste the same way for 15 min.

5.            Blend all of the boiled ingredients together into a smooth pulp.

6.            Heat the ghee in a pot, and fry the minced garlic for a minute.

7.            Add the pulp, salt and bring to boil.

8.            Add milk and boil for 5 to 10 min.

9.            Serve hot.

 

Spinach is very rich in iron and is one of the principal resources of pigments, vitamins, minerals and phytonutrients.

A low potassium intake may be just as big of a risk factor for developing high blood pressure as a high sodium intake and therefore it is advisable to consume foods rich in potassium to reduce the chances of developing hypertension.

Consuming more of spinach supplies plenty of beta-carotene and vitamin C which protect the cells of the body's colon from the harmful effects of free radicals.

Spinach is a very rich source of antioxidants lutein and zeaxanthin, which are known to protect the eyes from cataract and age related macular degeneration.

 

A Word of Caution

1.            Spinach is high in oxalic acid content which can bind with iron and calcium and cause our body to absorb less of these nutrients. Consuming foods rich in vitamin C, such as tomatoes, capsicum, lemon juice or orange juice along with spinach can augment the absorption of these nutrients.

2.            It is high in fibre, but too much of it can cause digestive problems such as bloating, gas and cramping.

3.            It is also associated with an increased risk of kidney stones, but only in people who are predisposed to the condition.

Spinach (Spinacia oleracea), raw, Nutritive value per 100 g.

(Source: USDA National Nutrient data base)

Principle                               Nutrient Value                  Percentage of RDA

Energy                                  23 Kcal                                  1%

Carbohydrates                  3.63 g                                    3%

Protein                                 2.86 g                                    5%

Total Fat                               0.39 g                                    1.5%

Cholesterol                         0 mg                                      0%

Dietary Fiber                      2.2 g                                       6%

Vitamins             

Folates                                 194 µg                                   48.5%

Niacin                                    0.724 mg                              4.5%

Pantothenic acid              0.065 mg                              1%

Pyridoxine                          0.195 mg                              15%

Riboflavin                            0.189 mg                              14.5%

Thiamin                                0.078 mg                              6.5%

Vitamin A                            9377 IU                                 312%

Vitamin C                             28.1 mg                                47%

Vitamin E                             2.03 mg                                13.5%

Vitamin K                             482.9 µg                               402%

Electrolytes

Sodium                                 79 mg                                    5%

Potassium                           558 mg                                  12%

Minerals

Calcium                                99 mg                                    10%

Copper                                 0.130 mg                              14%

Iron                                        2.71 mg                                34%

Magnesium                        79 mg                                    20%

Manganese                        0.897 mg                              39%

Zinc                                        0.53 mg                                5%

Phyto-nutrients

Carotene-ß                         5626 µg                 --

Crypto-xanthin-ß             0 µg                                        --

Lutein-zeaxanthin           12198 µg                              --