Popeye the sailor man made Spinach (palak) very popular on television more than in real life. Popeye made himself super strong by eating tins of spinach. Although that was a mere cartoon show, there is no denying the fact that Spinach is one of the top 5 healthy vegetables that you can eat.
Spinach (Spinacia oleracea) is a member of the Chenopodiaceae family. It originated in the Middle East, to be more precise from Afghanistan and Turkistan. The Moors introduced spinach into Spain in the 11th century and it soon became popular across the globe.
Spinach is a powerhouse food that is packed with nutritional value. It plays many important roles in maintaining a healthy body and various health benefits of spinach include:
✱ Anti Cancer
Vitamin A and vitamin C in spinach plus the fiber, folic acid, magnesium and 13 different flavonoids help control cancer, especially colon, lung and breast cancers. A significant 34% reduction in cancer risk can be expected, a study confirms.
✱ Reduces the risk of heart disease
Vitamin A and C, present in spinach, work as antioxidants to keep cholesterol from oxidizing (oxidized cholesterol easily sticks to the walls of blood vessels). Spinach also contains choline and inositol, the substances that help to prevent atherosclerosis or thickening and hardening of arteries.
Spinach is an excellent source of folate that is believed to decrease homocysteine (an amino acid found in blood) in the bloodstream. Elevated level of homocysteine is associated with cardiovascular diseases (CVD). Factor C0-Q10, an antioxidant present in spinach, plays important role in strengthening muscles especially heart muscle which continuously pumps blood to all parts of the body.
✱ Reduces blood pressure
Spinach is rich in potassium and low in sodium. The balanced quantities of these minerals are highly beneficial for high blood pressure patients as potassium lowers and sodium raises the blood pressure. Spinach also contains folate which helps to reduce hypertension and relaxes blood vessels, thus maintaining proper blood flow.
✱ Strengthens the bones
You can get almost 200% of the Daily intake value of vitamin K in one cup of fresh spinach leaves. Vitamin K1 helps prevent excessive activation of osteoclasts, the cells that break down bone. Also, being a rich source of calcium, it is recommended to the people who are worried about osteoporosis. Apart from this, other minerals like manganese, copper, magnesium, zinc and phosphorus present in spinach also help in building up of strong bones.
✱ Good for diabetes
The magnesium contained in spinach helps to prevent complications that occur following diabetes. Regular consumption of spinach stabilizes your blood sugar and prevents it from fluctuating too much.
✱ Reduces the risk of anemia
Cooked spinach is an excellent source of iron, a mineral whose reduced levels are associated with Anemia. The iron that is contained in spinach (in its natural state) is also good for young children, menstruating women and adolescent who have increased need for Iron.
✱ Stronger Eyesight
Lutein, a carotenoid found in spinach is protective against cataracts and other age related macular degeneration. Spinach is also a very rich in Vitamin A, which makes it beneficial for weak eyes. Zeaxanthin, another carotenoid found in spinach, keeps the healthy by increasing the level of the macular pigment in the eye which degenerates with age. Drinking spinach juice twice a day may also help in correcting the power of the eyes.
✱ Promotes gastrointestinal health
The beta-carotene and vitamin C work to protect the cells of the body’s colon from the harmful effects of free radicals. Folate present in spinach also prevents the mutations and DNA damage in colon cells.
✱ Protects against aging
Spinach is known to be an anti-aging vegetable and reverses age related breakdowns, making you youthful and fresh. As we age our memory is not as sharp as it used to be. Spinach helps us to keep our memory when the cause is due to aging.
✱ Skin protection
Vitamin B present in spinach helps in maintaining the firmness of the skin. Spinach also protects your skin from the harmful rays of sun including the UV rays. It reduces the risk of skin cancer and makes sure that you have a healthy glowing skin.
✱ Good for pregnant mothers
Folate found in spinach is needed by the growing foetus for proper development of new nervous system. Spinach also provides vitamin A which is required in lung development of foetus as well as during breast feeding. It also prevents threatened abortion and accidental hemorrhage.
To get optimal spinach nutrition, you should thoroughly wash it and eat it raw in form of salads. One of the best things about spinach is that it is readily available anywhere in the world, in all seasons. Thus you can achieve inner health and longer lasting vitality by including spinach in your daily diet.
