Impressive Health Benefits of Spinach
Read this article and find out why spinach is in the category of superfoods and what health benefits it will render you if consume it on a daily basis
Spinach is thought to be from ancient Persia (modern Iran and neighboring countries). Spinach first came in England and France In the 14th century, probably via Spain, and it gets quick popularity because it appeared in early springs when other vegetables were scarce.
Amount per 100 grams
% Daily Value*
Total fat 0.4 g 1%
Saturated fat 0.1g 0%
Polyunsaturated fat 0g
Monounsaturated fat 0g
Total carbohydrate 3.6g
Dietary fiber 2.2g
Sugar 0.4 g
Protein 2.9 g
Vitamin A 188% Vitamin C 31%
Calcium 8% Iron 15%
Vitamin E 9% Vitamin 402%
Vitamin B6 15% magnesium 20%
Impressive Health Benefits of Spinach
A free radical is a highly energetic, unstable molecule which when coming in contact with DNA can lead to damage to the genes and lead to DNA mutations which can ultimately lead to cancer, aging, and other hazardous consequences. Factors that increase the production of free radicals in the body can be internal, such as inflammation, or external, such as pollution, UV exposure, and cigarette smoke. If the body doesn’t remove or process the free radicals properly, oxidative stress can occur. Oxidative stress is related to heart diseases, cancer, arthritis, stroke, respiratory diseases, immune deficiency, emphysema, Parkinson’s disease and other inflammatory and ischemic conditions.
In order to slow down this process, antioxidants come into play. Antioxidants prevent or slow down the damage to cells caused by free radicals. Various antioxidants are beta- carotene, lutein, selenium, manganese, and zeaxanthins. Flavonoids, flavones, catechins, polyphenols, and phytoestrogens are all types of antioxidants and phytonutrients and all of them are found in plant-based foods.
Spinach is a rich source of antioxidants that are very beneficial for the human body In order to function appropriately.
Cancer is a fatal disease that is afflicting the modern-day humans due to drastic changes in lifestyle changes, pollution, pesticides, stress and adulteration in food items. Cancer is basically caused when humans are exposed to carcinogens (substances that cause cancer). A carcinogen is basically a chemical substance that can be found in environmental agents, viral or genetic factors.
Cancer risk factors include biological or internal factors, environmental exposure (UV rays), occupational risk factors like exposure to chemicals, radioactive materials, lifestyle factors like consumption of tobacco, alcohol, nitrites and polyaromatic hydrocarbon(barbecuing food).
Some drugs even can increase the risk of cancer like antineoplastic agents, certain hormones and medicines that causes immune deficiency.
Spinach contains two components called MGDG and SQDG which may slow down the cancer growth. Eating spinach can reduce the chances of developing prostate and breast cancer.
Diabetes is a disease that occurs when your blood glucose, also called blood sugar, is too high. Blood glucose is your main source of energy and comes from the food you eat. Insulin, a hormone made by the pancreas, helps glucose from food to get into your cells to be used for energy. Sometimes your body doesn’t make enough insulin or doesn’t use the insulin well. Glucose then stays in your blood and doesn’t reach your cells. Over time, having too much glucose in your blood can cause health problems. You can take steps to manage your diabetes and stay healthy.
One such step is consuming spinach on a regular basis, as it contains alpha-lipoic acid which has been shown to lower the glucose levels, increase insulin sensitivity and prevent oxidative stress-induced in patients with diabetes.
Lowers blood pressure
Spinach contains an adequate amount of potassium which helps to regulate the blood pressure and reverses the effects of a high sodium diet which increases the blood pressure and causes various health problems in the long run. Potassium found in spinach also helps to regulate the fluid balance inside the body. Also, potassium is necessary for better heart functioning and nervous system functioning as it is important for steady blood flow. It also helps in the growth and development of muscle fibers.
What you eat, is what you are. The diet we consume plays a vital role in the overall physical and mental health. Our body needs carbohydrates, proteins, fats, vitamins, and minerals on a daily basis in order to stay healthy and smooth functioning.
Skin is an important organ that protects us from germs and infectious agents. While many people want healthy skin because of the radiant appearance it provides but it can also be an indicator of overall health. The path to glowing and radiant skin starts with a healthy diet.
Adding spinach in your diet can render your an adequate supply of vitamin A which moderates the production of oil in the skin pores to moisturize the skin. It is this oil that builds up and causes acne. Spinach is also rich in vitamin C which is vital for the maintenance of skin collagen cells. Spinach is also good for eyes, bone and red blood cell formation due to its high vitamin A content.
Good for Haircare
It feels bad when you start losing hair from your head, resulting in thinning, patchiness or baldness. Causes of hair fall may be due to stress, protein deficiency, genetics, hormonal imbalance, anemia, deficiency of vitamins and minerals, chemotherapy, pregnancy, excessive heat treatment or styling of hair.
Interestingly your hair grows about 0.5 inches per month and 6 inches in a year. Hair growth depends on factors like age, health, genetics, and diet. Although you can’t change factors like age and genetics diet is one thing that is in your control. Having a balanced diet with the right nutrients can help to promote hair growth, especially if you are facing hair fall due to nutrient deficiency.
Spinach contains a high amount of iron, a mineral that is essential for the hair follicles and makes them stronger. Also, spinach contains good amount of vitamin C which helps to absorb iron in the human body.
Who should avoid excess spinach intake?
If you are prone to stone formation then you should limit your spinach intake or at least consult your doctor before adding spinach in your daily diet
Spinach is a very rich source of vitamin K that is essential for the human body and serves various functions in body but is also known for its role in blood clotting.
Therefore people, who are consuming blood thinners such as warfarin, should consult the doctor before adding spinach in your daily diet.