Health Benefits of Spinach

Health Benefits of Spinach

Spinach is packed with vital nutrients such as iron and beta-carotene and it’s a good source of fiber.  Spinach contains choline and inositol, the substances that help to prevent atherosclerosis or disease of the arteries.  Studies have demonstrated that diets high in dark green vegetables such as spinach are associated with decreased risk of colon cancer.

Varieties of Spinach
a). Savoy
Savoy has crinkly, curly leaves with a dark green color. Savoy is often sold in fresh bunches. Springy and crisp, savoy spinach is good in salads.

b). Semi-savoy 
Semi-savoy spinach has crinkled leaves. The leaves have some texture, but are not as hard to clean as the savoy.

c). Flat or smooth-leaf
Flat or smooth-leaf spinach has smooth, spade-shaped leaves. These leaves are easier to clean than savoy. Flat-leaf spinach is used for canned and frozen spinach. It can also be found in soups, baby foods, and other processed foods.

d). Baby 
Baby spinach is very young spinach, usually the flat leaf type. Being very tender, baby spinach is often used in salads since it is very tender.

Nutritive Values : Per 100 gm.

• Vitamin A : 9,420 I.U.  
• Vitamin B : Thiamine .11 mg.;  
• Riboflavin : .20 mg.;  
• Niacin : .6 mg.  
• Vitamin C : 59 mg.  
• Good source of Vitamin k : amount undetermined.  
• Calcium : 81 mg  
• Iron : 3.0 mg.  
• Phosphorus : 55 mg.  
• Potassium : 470 mg.  
• Carbohydrates : 3.2 gm.  
• Protein : 2.3 gm.  
• Calories : 20 

Health Benefits of Spinach: 
1. Spinach contains choline and inositol, the substances that help to prevent atherosclerosis or thickening and hardening of arteries.
2. Spinach and alfalfa help stabilize blood sugar among diabetics. Make a drink by getting several handful of spinach, add 3 cups of water. Place over low heat for one hour. Then strain. Take ½ cup twice a day. Spinach and alfalfa may be served as part of the meal.
3. Spinach is loaded with flavonoid that functions as antioxidant and anti-cancer agent.
4. Spinach contains carotenoid that help fights cancer.
5. Spinach is a rich source of Vitamins C and A.
6. Spinach is an anti-aging vegetable.
7. Spinach is a good source of Vitamin K, which aids in the formation of the blood substance required for clotting of blood. Spinach is also helpful in the following cases ; Anemia, Tumors, Constipation, Insomnia, Obesity, Neuritis (inflammation of nerves), Nerve exhaustion, High blood pressure, Bronchitis, Colon cancer, Prostate cancer, Breast cancer, Osteoporosis, Dyspepsia (chronic indigestion), Also helps ailment of the kidneys, bladder and liver.
8. Beta-carotene is an antioxidant and a part of the carotenoid vitamin family.Carotenoids are found in brightly colored green, red, and orange vegetables, and red or orange fruits. The brighter the color of a fruit or vegetable, the more beta-carotene it has. Our bodies use beta-carotene to make vitamin A. Vitamin A is important for vision, immune function, and skin and bone health. Some studies show beta-carotene may reduce the risk of heart disease. Spinach is an excellent source of beta-carotene.

Spinach

Spinach

Spinacia oleracea
Amaranthaceae

Popeye wasn’t kidding when he said eating spinach was his trick to being fit and strong. Spinach is one of the most nutrient filled foods in the world and has been in the food spotlight for the last few years thanks to baby spinach salads and creamy spinach dips.

What makes spinach so special is the number of amazing nutrients that it packs into its small leafy frame. Spinach is rich in vitamin K, vitamin B6, vitamin E, vitamin B2, vitamin C, vitamin A, and vitamin B. It also has an abundance of folate, iron, calcium, zinc, protein, copper, magnesium, selenium and fiber. Spinach is similar to salmon in that it contains the amazing omega-3 fatty acids. Additionally, it has lutein and many flavonoid compounds. With so many nutrients Popeye is starting to look like a smart guy! The healing properties of spinach are practically endless. Here are a few:

1. Flavonoid compounds make it effective in cancer prevention

2. Carotenoid compounds help maintain good prostate health

3. Vitamin K helps keep bones healthy and strong

4. Vitamins C and A help prevent heart attacks by cleaning up the free radicals in your blood stream

5. Promotes colon health

6. Protects against dangerous diseases like dementia

7. Helps brain function after a stroke

With so many healing attributes it’s no surprise that spinach has become a popular item at the dinner table. Baby spinach salads are the fad right now but there are many other ways to eat spinach. If you’re in a southern cooking mood you can try cooking creamed spinach or wet spinach, which is, similar to collard greens. If you want more of a lunchtime favorite try spinach on top of a chicken breast in a pita or use it to complement a fresh mozzarella and tomato salad.
Bonus Tip: spinach is best eaten raw for the maximum nutrient punch... if you cook it avoid doing so for too long as it can lose up to 50% of its mineral content.

NOTE: spinach has goitrogens which can inhibit thyroid function therefore we like to suggest to people experiencing hypothyroidism to limit its consumption, and to enjoy it cooked. As we said before not all people experiencing hypothyroidism respond the same way to goitrogenic foods. That is why weencourage these people to be very aware of the unique way their bodies respond and to eat with gusto and joy, never with fear!

Spinach - PoP EyE

Spinach - PoP EyE

(Spinacia oleracea)
Amaranthaceae

Originally from Persia now Iran, this green superstar features in almost every cuisine around the world. Easy to cook and incredibly versatile, spinach goes well with butter, cream and cheese and tastes delicious on its own or with pastas, quiches or stir-fries.

Buying and storing 
Spinach grows all year round, with its peak season from March to November. Choose spinach with leaves that are bright green,crisp and without slimy coating. Stems should be fairly thin as thick ones can be bitter and leathery. Store, unwashed, in an airtight bag in the fridge for up to four days.

Nutrition 
Spinach is highly nutritious and rich in antioxidants. It is an excellent source of vitamins C, E and B6, which are essential for a strong immune system, protection from free radicals and healthy blood. Spinach is also high in iron and dietary fibre.

Wash spinach thoroughly before use as it tends to collect sand and grit. Trim the roots and gently rinse under cold water.Spinach, especially baby leaves, are delicious raw or can be blanched, sauteed, stirred into soups or added to bakes.Vitamin K helps stop cuts and scrapes from bleeding too much and starts the healing process. One cup of spinach is also a source of folate, which helps the body make healthy red blood cells and lower a woman’s risk of having a child with certain birth defects.