Spinach is a green leafy vegetable.
Known for scientific names Spinacia oleracea , spinach belongs to the spinach family and is related to sugar beets and Quinoa seeds (quinoa).
Spinach is native to Persia, but is now produced mainly in the US and China.
It contains many nutrients, antioxidants, and is considered a healthy food.
Eating spinach may be good for the eyes, reduce oxidative imbalance, help prevent cancer and lower blood pressure.
There are many ways to process spinach. You can buy canned or fresh types, and cooked or eaten raw. Spinach is very delicious both when eating separately and using it to prepare food.
This is fresh spinach:
By weight, spinach contains 91.4% water, 3.6% carb and 2.9% protein. There are 23 calories in 100 grams (3.5 oz) spinach.
The table below contains information about nutrients in spinach (1).
Nutrient composition in 100 g of fresh spinach:
|The protein||2.9 g|
Vitamins and minerals (in 100 grams of fresh spinach):
|Vitamin A||469 µg||52%|
|Vitamin C||28.1 mg||thirty first%|
|Vitamin D||0 µg||~|
|Vitamin E||2.03 mg||14%|
|Vitamin K||482.9 µg||402%|
|Vitamin B1 (Thiamine)||0.08 mg||7%|
|Vitamin B2 (Riboflavin)||0.19 mg||15%|
|Vitamin B3 (Niacin)||0.72 mg||5%|
|Vitamin B5 (Acid panthothenic)||0.07 mg||first%|
|Vitamin B6 (Pyridoxine)||0.2 mg||15%|
|Vitamin B12||0 µg||~|
Most carbs in spinach are fiber.
Spinach has a lot of insoluble fiber, which can bring health benefits in many ways .
Insoluble fiber increases the amount of food passing through the digestive system. This can help prevent constipation.
Crux : Spinach is low in carb, but there is a lot of insoluble fiber. This type of fiber may be beneficial for digestion.
Vitamins and minerals
Spinach is a great source of vitamins and minerals:
- Vitamin A: Spinach has high carotene content, the body can turn this substance into vitamin A .
- Vitamin C: Vitamin C is a powerful antioxidant that enhances skin health and immune function.
- Vitamin K1: Vitamin K is essential for blood clotting, and a spinach leaf contains more than half of your daily needs.
- Folic acid: Also known as folate, or vitamin B9. This is essential for normal cell function and tissue growth, which is very important for pregnant women.
- Iron: Spinach is an excellent source of this essential mineral. Iron helps create hemoglobin, bringing oxygen to the body's tissues.
- Calcium: Calcium is essential for bone health. This mineral is also an important signal molecule for the nervous system, heart and muscle.
- Spinach also contains many other vitamins and minerals, such as potassium, magnesium, and vitamins B6, B9 and E.
Crux : Spinach is a nutritious vegetable. It contains lots of carotene, vitamin C, vitamin K, folic acid, iron and calcium.
Spinach contains some important plant compounds, including:
- Lutein: Lutein is involved in improving eye health .
- Kaempferol: This antioxidant has been linked to reducing the risk of cancer and chronic disease .
- Nitrate: Spinach contains a large amount of nitrate, which can promote cardiovascular health .
- Quercetin: This antioxidant can prevent infection and inflammation. Spinach is one of the most abundant sources of quercetin .
- Zeaxanthin: Like lutein, zeaxanthin can also improve eye health ( .
Crux : Spinach contains many plant compounds that can improve health. These include lutein, kaferferol, nitrates, quercetin and zeaxanthin.
Health benefits of spinach
Spinach is very good and involves many health benefits.
It has been shown to help reduce oxidative imbalance, improve eye health, support cancer prevention and help regulate blood pressure.
Free radicals are by-products of metabolism. They can cause oxidative imbalance, causing rapid aging. This also increases the risk of cancer and diabetes .
However, spinach contains antioxidants that help reduce the harm caused by this problem.
A controlled trial of 8 healthy people showed spinach helps prevent harm that oxidation brings .
Although the study mentioned above is quite small, these findings are supported by studies in animals and other humans .
Crux : Spinach has been shown to reduce oxidative imbalance. Antioxidants in spinach can help fight aging and reduce the risk of cancer and diabetes.
Spinach contains high amounts of zeaxanthin and lutein, which are carotene responsible for color in some vegetables.
Human eyes also contain large amounts of these pigments. They help protect our eyes from the harmful effects of sunlight .
In addition, some studies have shown that zeaxanthin and lutein have preventative effects and are the leading diseases in the causes of blindness .
These compounds may even reverse the existing harms .
Crux : Spinach containing lutein and zeaxanthin is good for eye health. These compounds can help prevent or reverse the damage caused by sunlight.
Prevention of cancer
Spinach contains two ingredients, MGDG and SQDG, which can slow the growth of cancer.
In one study, these compounds slowed tumor growth in the cervix. They also reduce tumor size .
Some studies of human link consumption of spinach with reduced risk of prostate cancer. Eating green leaves may also help prevent breast cancer .
Another animal study supports this statement. Its findings indicate that spinach may help prevent cancer formation .
In addition, spinach contains many antioxidants, which can also help prevent cancer .
Crux : Spinach has many antioxidants and other compounds that can prevent the development of human cancer cells.
Spinach with high nitrate levels has been shown to help lower blood pressure and reduce the risk of heart disease .
A randomized controlled trial of 27 people showed that eating spinach reduced blood pressure effectively .
Other studies have also shown that spinach may help lower blood pressure levels, leading to improved cardiovascular health .
Crux : Spinach contains a large amount of nitrate, which can help regulate blood pressure. This will help improve heart health and reduce the risk of heart disease.
Side effects and personal concerns
Spinach is often considered to be very good for health. However, it can cause adverse reactions in some individuals.
These small pebbles are due to the accumulation of acid salts and mineral salts. The most common type is calcium rock, often including calcium oxalate.
Spinach has high levels of calcium and oxalate, so people who tend to form kidney stones should not eat much .
Spinach has a very high vitamin K1 content.
Vitamin K1 has many functions in the body, but is best known for its role in blood clotting.
People who use blood thinners, such as warfarin, may want to closely monitor their intake of vitamin K or avoid vegetables completely (.
Crux : People at risk of kidney stones may want to avoid spinach. It also contains very high levels of vitamin K1, which can be a problem for people who take blood thinners.
Spinach is a nutritious green vegetable.
Eating spinach has been shown to be beneficial for health in many ways, and it contains a large amount of all kinds of valuable nutrients.
Spinach can reduce oxidative imbalance, improve eye health and help prevent heart disease and cancer.
No doubt, true spinach is a healthy food for health.