Immaku.com – The benefits of spinach are mainly due to its rich phytochemical content and can help improve skin and hair health and help treat cancer.
This leafy green vegetable is a staple in many diets around the world and is loaded with vitamins, minerals, and antioxidants.
This article discusses the nutritional properties of spinach, its benefits, potential side effects, and how to include it in your diet.
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What is the nutritional profile of spinach?
The most abundant nutrients in spinach include vitamins A, C, K1, iron, folic acid, and calcium.
It also contains powerful antioxidants, including lutein, zeaxanthin, and quercetin (all of which fight free radicals and reduce oxidative stress). One hundred grams of spinach contains 23 calories.
Spinach also contains 3 grams of protein, 4 grams of carbohydrates, and 2 grams of fiber. Other important nutrients include:
- 99 mg calcium
- 3 mg iron
- 79 mg magnesium
- 49 mg phosphorous
- 558 mg calcium
- 28 mg Vitamin C
- 194 mcg folic acid
- 9380 IU Vitamin A
- 12200 mcg Lutein Danzeaxanthin
- 483 mcg Vitamin K
Source: USDA National Nutrient Database, spinach, raw. These powerful nutrients work synergistically to deliver the many benefits of spinach.
What are the health benefits of spinach?
Spinach is full of carotenoids that fight oxidative stress and cancer.
The fiber it contains promotes satiety and can help manage diabetes. Calcium promotes bone health, and lutein and zeaxanthin improve vision.
1. It can keep your skin, hair and nails healthy
The vitamin A in spinach can protect the skin from UV rays. It fights oxidative stress that occurs in the layers of the skin and improves skin health.
Eating spinach regularly can give you healthy skin. Spinach contains vitamin C.
Several studies have shown that vitamin C can increase collagen synthesis.
It is also believed that the magnesium and iron in vegetables can also improve hair health. Iron deficiency has been linked to hair loss.
Spinach, being a rich source of iron, can help fight hair loss. Spinach also contains biotin, a mineral that helps treat brittle nails.
2. It can help lose weight
Several studies have shown that spinach can suppress hunger. Overweight women showed 43% greater weight loss after taking 5 grams of spinach extract for 3 months.
The women also showed a 95% reduction in cravings for sweets. Spinach extract contains thylakoids, which are membranes commonly found in green plants.
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3. It can reduce the risk of cancer
The glycoglycerolipids found in spinach may have a role in preventing cancer. They can achieve this by potentially inhibiting tumor growth.
According to several studies, the vitamin A present in spinach is associated with a lower risk of breast cancer.
Eating spinach (or carrots also rich in vitamin A) more than twice a week was associated with a small reduction in breast cancer risk.
Spinach is a cruciferous vegetable. Studies show that cruciferous vegetables can play an important role in preventing cancer.
These vegetables are rich in carotenoids (such as lutein and zeaxanthin) that can help treat cancer.
Cruciferous vegetables also secrete indoles (after preparation), which act to inhibit carcinogens and fight inflammation.
4. It can help treat diabetes
Spinach increases satiety, and thus decreases the glucose response after eating (after a meal).
This is due to the high content of fiber and water in the vegetables. Spinach also contains nitrates.
This compound has been found to help prevent insulin resistance. They can also reduce inflammation, which is a major risk factor for diabetes.
Spinach can be a promising ingredient for preventing insulin resistance. Another reason spinach can be a part of an anti-diabetic diet is its low carbohydrate content.
Compared to starchy vegetables, spinach is a non-starchy vegetable that contains a lower amount of carbohydrates.
It can also lead to low blood sugar levels. Individuals with type 2 diabetes can include spinach in their diet.
Low carbohydrate counts may help regulate glucose levels, although this claim requires more research.
5. Helps regulate blood pressure levels
The nitrates in spinach deserve appreciation. These compounds improve endothelial function and can sharply reduce blood pressure levels, thus promoting cardiovascular health.
Spinach nitrate can also ease hardening of the arteries, which can lead to high blood pressure levels. Spinach leaf protein may be useful in treating high blood pressure. It can also reduce the risk of heart disease.