12 Proved Reasons Why Spinach Should Be Part Of Your Diet

Spinach can be said to be a dark green leafy vegetable that belongs to chenopodiaceae family. It was found in Arabia and first refined in Persia some 2000 years ago. The word spinach comes from the word “ispanai” which means “green hand”. It was then named as Spinach in English language. Spinach can be eaten raw or as cooked but for its health significance, one should eat as a salad or steam because it prevents the nutrients from being destroyed.

Spinach has a myriad of benefits. Leafy green vegetables like spinach provides a lot of nutrients that help the body.

Which are these benefits of Spinach?

     1.     It has a very high nutritional value.

It has low calories content and high mineral, vitamin and other phytonutrients. With this kind of food, you need not worry about weight-loss diet. It is safe and healthy due to the low calorie content.

This leafy green vegetable is a rich source of vitamin A, vitamin K, vitamin C, vitamin B6, vitamin B2, folate, manganese, magnesium, calcium, iron and potassium. It is also a good source of phosphorus, protein, zinc, copper and dietary fiber. Plus, it is a good source of omega-3 fatty acids, niacin and selenium.

     2.     It is a versatile kind of food.

     Spinach can be eaten raw in a salad, and it is even more nutritious than lettuce, or it can be cooked (should be cooked lightly, preferably, steaming). In case one wants to boil, the amount of water used should be less and also the time for boiling.

     3.     Spinach has a lot of flavonoids.

The flavonoids act as antioxidants which protect the body from the free radicals. Research has showed that Spinach contain at least 13 different flavonoid compounds which assist in preventing cancer.

     4.     Keeps the heart in a healthy condition

It is a good source of vitamin A, Vitamin E and C which are good antioxidants against free radicals in the body. The antioxidants prevent the cholesterol from oxidizing which can pose a problem. Folate is good for cardiovascular system and magnesium is also important in lowering a high blood pressure.

     5.       Helps in gastrointestinal health

The vitamin C and the beta-carotene protect the cells of colon from the harmful effects caused by free radicals. Folate present in the Spinach also prevents mutations and DNA damage.

     6.     Anti-inflammatory properties

Flavonoids and carotenoids found in spinach have been associated with reduced inflammation in the digestive tract. The two anti-inflammatory epoxyxanthophylls i.e. Violaxanthin and Neoxanthin are found in plentiful amounts in the spinach.

     7.     Protects against eye diseases

Spinach has a carotenoid called lutein which protects the eye against diseases such as macular degeneration and age-related cataracts. It is said that it’s better absorbed when eaten with a little fat.

     8.     Excellent source of iron

Spinach is a good source of mineral iron. This mineral is important for menstruating adolescents and even women. Iron is a component of hemoglobin which carries oxygen to all body cells.

     9.     Healthy skin and hair

Vitamin A in the spinach helps in the production of sebum which helps to maintain the moisture of the hair. It also has vitamin C that is essential for building and protection of collagen which helps to give structure to the hair and skin.

     10.   Bone health

Spinach is essential for maintaining the health of the bones;

•    Minerals like zinc, magnesium and copper in the spinach make the bones strong.

•  Vitamin K1 assists in preventing the extreme activation of the osteoclasts, the cells that degrade bone tissue.

•    Has calcium, which is important in the bone formation and preventing osteoporosis.

     11.   Prevention of Alzheimer’s disease

Alzheimers disease is a disorder that affects the memory and personal behavior. Low level of folate and vitamin B12 increases the risk of acquiring this disorder. Good news!! Spinach is rich in these two minerals and therefore frequent intake of it will provide the body with the minerals. This will help prevent the disease.

     12.   Prevents ulcers

It has been found that spinach prevent gastric ulcers. The glycoglycerolipids in the spinach can increase the strength of the tract lining of the digestive system and also prevent inflammation.

• IMPORTANT

Do not eat spinach alone frequently as it has a high amount of oxalic acid which can easily bind with calcium and iron and hence cause your body to absorb fewer nutrients. You can mix spinach with kales or other vegetables of your choice.

However, the benefits that result from spinach consumption are far much great for anyone to assume.