The 20 Benefits of Spinach Nutrition for Health
With few calories, but full of nutrients, spinach Nutrition is one of the dark leafy vegetables that have become increasingly present in European meals.
Its versatility makes it easily adaptable to salads, hot dishes, salads, soups, accompaniments or even fruit vitamins. Best of all, this superfood contains so many healthy properties that it is difficult to list all the benefits of spinach Nutrition.
We can cite some flavonoids that act as antioxidants and serve to protect our body from free radicals. The folic acid present in spinach is good for keeping the cardiovascular system healthy, and magnesium helps lower blood pressure. Studies have also shown that spinach helps maintain brain vitality and mental clarity.
What is the purpose of the spinach Nutrition?
Spinach is known for its nutritional properties that characterize it as a plant with remarkable ability to restore energy, increase vitality and improve blood quality.
There are solid reasons for this ancestral knowledge. The main thing is that spinach nutrition is rich in iron. A fundamental mineral in the development and health of red blood cells, which help oxygenate our entire body, produce energy and synthesize DNA (a molecule that transmits our genetic heritage).
The dark green color of spinach leaves indicates that they contain high levels of chlorophyll and carotenoids such as beta-carotene, lutein, and Zeaxanthin. These phytochemicals have anti-inflammatory and anticancer properties and are especially important for maintaining the health of vision.
Nutrition information cooked spinach (100g)
Energy 40 calories
Carbohydrate 3.7 g
Proteins 2.9 g
Fats 2.3 g
Fibers 2.3 g
Properties of spinach nutrition
No vegetable ever gained as much fame as spinach did in the 1960s, through the cartoon character Popeye. Many parents encouraged their children to eat spinach to be big and strong like him. And the good thing is that there is some truth in it.
Spinach Nutrition, the name by which spinach is known scientifically, has several different species, including from different regions of the planet.
All of them, however, have in common the low-fat content and even lower cholesterol content. Starting from the nutrients that make them up, we can say that there are countless benefits of spinach for health and that it serves to strengthen our entire body.
Spinach Nutrition is rich in niacin and zinc, as well as proteins, vitamins A, C, E and K, thiamine, vitamin B6, folic acid, calcium, iron, magnesium, phosphorus, potassium, copper, and manganese.
Vitamin K is important for maintaining bone health and it is difficult to find vegetables richer in vitamin K than spinach. Among these are cabbage, broccoli, and green cabbage.
Main nutritional values of raw spinach
Values for 1 cup or 30 grams of raw spinach.
Sodium: 24 mg;
Carbohydrate: 1 g;
Fibers: 1 g;
Proteins: 1 g;
Potassium: 167 mg;
Calcium: 29.7 mg;
Magnesium: 23.7 mg;
Folic acid: 58.2;
Betaine: 165 mg.
Types of Spinach nutrition
There are two varieties of spinach that are commonly grown for our consumption. Today, however, it is possible to find modern varieties of spinach Nutrition that have been developed to grow faster whose taste is less bitter.
The Savoy variety has darker, thicker and wrinkled leaves. It is widely sold in supermarkets in the United States, Europe, and USA.
Smooth-leaf spinach has broader, easier to clean leaves. It is widely sold canned and frozen for use in soups, processed foods and baby snacks.
One tip in order to keep the rich iron content of spinach Nutrition is to cook it lightly and add a little lemon juice or vinegar.
This green vegetable falls into the category of healthier herbal foods. Besides being rich in iron, it is one of the main features of pigments, vitamins, minerals, and phytonutrients. Thus, it is a promising food with a number of health benefits.
Spinach Nutrition is a vegetable that has a nutritional greatness. This plant has an alkaline flavor and is rich in nutrients such as minerals (Iron, Phosphorus, and Calcium) and Vitamin A and Vitamins of Complex B. So check out the 18 Benefits of Spinach Nutrition for Health.
Benefits of Spinach Nutrition for Weight Loss
The spinach leaves help in weight reduction as it is low in calories and fat. It is very nutritious and has a good quality of fat-soluble dietary fiber. This fiber aids in digestion, prevents constipation and maintains low blood sugar density. Thus, this leafy vegetable is often recommended for practitioners of diets and diets because in the diet it is important to avoid repetitive eating.
Benefits of Spinach Nutrition in Cancer Prevention
Spinach is rich in flavonoids – a phytonutrient with anticancer properties. Thus, it was found to be effective in slowing down cell division in stomach and skin cancer cells in humans. In addition, spinach has proven to be effective in providing protection against the occurrence of aggressive prostate cancer.
Benefits of Spinach Nutrition in Combating Hair Loss
Hair loss is often caused due to iron deficiency. This mineral strengthens hair strands, allowing blood cells to carry oxygen to the hair follicles. Iron deficiency causes anemia, which results in hair loss, among other adverse effects. Spinach is rich in folate and iron. While folate helps the creation of red blood cells, iron helps to carry oxygen, thus combating hair loss.
Benefits of Spinach Nutrition in Skin Repair
As mentioned earlier, spinach is a rich source of vitamin A and vitamin C. Vitamin A improves skin tone, while vitamin C plays an important role in repairing, as well as the growth of skin cells. The amazing antioxidants and nutrients in spinach make your skin look radiant.
Benefits of Spinach Nutrition for Eye Health
Spinach contains antioxidants in abundance lutein and Zeaxanthin that protect the eyes from cataracts and age-related macular degeneration. Zeaxanthin is an important dietary carotenoid that is absorbed by the retina of the macula luteal in the eyes, providing light filtration functions. Spinach also contains vitamin A, which is necessary to keep mucus membranes healthy and essential for normal vision.
Benefits of Spinach for Healthy Bones
Spinach is rich in vitamin K, which is vital for maintaining bone health. One cup of boiled spinach provides about 1000% of the daily recommendation for vitamin K, which decreases and controls the over-activation of osteoclasts. These are the cells that help to break down the bone structure in a short period of time.
Vitamin K also promotes the synthesis of osteocalcin, the protein that is essential for maintaining bone strength and density. Spinach is a good alternative to dairy products as it is the adequate substitute for calcium, thus preventing the occurrence of osteoporosis. It is an important protein diet for vegans as it helps in building muscle tissues as well as supports the growth of collagen.
Benefits of Spinach in Controlling Hypertension
Hypertension or high blood pressure is responsible for causing kidney disease, heart disease and stroke. Consuming spinach is beneficial in reducing hypertension because some of its constituents help reduce stress and anxiety. Nutrients play a critical role in maintaining the balance of the Na-K pump by lowering K (potassium) in your body. Vitamin C also plays an important role in reducing hypertension.
Spinach Own Relaxing Properties
Spinach keeps the body relaxed and completely stress-free. It contains huge amounts of zinc and magnesium that allow you to sleep better at night, giving way to a more effective cure. Magnesium helps replenish your lost energy in seconds. A good quality sleep rests your tired eyes, thus relaxing your body as a whole.
Benefits of Spinach for Gastrointestinal Health
Consuming more spinach promotes gastrointestinal health. The beta-carotene and vitamin C present in spinach protect the body’s colon cells against the harmful effects of free radicals. In addition, folate prevents DNA damage and mutations in colon cells.
Benefits of Spinach for Brain and Nervous Function
Spinach maintains good brain function, especially during old age. Consumption of spinach on a daily basis makes your brain young and active, allowing you to think intelligently. Spinach contains folate, vitamin K and vitamin C, which help in modulating the hormonal production of our nervous system. Vitamin K promotes healthy nervous system and brain function by facilitating the synthesis of sphingolipids, the crucial fat that makes up the myelin sheath around our nerves. Thus, spinach can be beneficial in correcting behavioral and cognitive problems.
Benefits of Spinach Nutrition in Preventing Atherosclerosis and Heart Attack
Excessive fat deposition can cause thickening of the artery wall resulting in atherosclerosis. Heart attacks are caused due to the hardening of the artery walls. Spinach is rich in lutein content, which prevents thickening of the artery walls, thereby reducing the risk of heart attack. In addition, spinach contains a high quality nitrite that not only helps in preventing the occurrence of heart attack, but also cures the heart disease associated with fat deposition.
Benefits of Spinach Nutrition in Reducing Blood Pressure
The peptides contained in spinach are effective in lowering blood pressure since they inhibit the angiotensin I converting enzyme.
Benefits of Spinach Nutrition in Protection against Ultraviolet Rays
Spinach is rich in vitamin B, which protects your skin from harmful ultraviolet rays that cause sun damage, skin cancer and premature aging of the skin.
Benefits of Spinach Nutrition in Preventing Aging Early
Spinach is loaded with tons of antioxidants that destroy free radicals in your body. These free radicals damage your skin, thus causing premature aging. Thus, eating spinach regularly will keep the youth of your skin and slow down age-related degeneration, making your skin look younger and rejuvenated.
Spinach Possess Anti-Inflammatory Properties
Spinach contains Neoxanthin and Violaxanthin, the two epoxy anti-inflammatory xanthophylls that regulate inflammation. Thus, it is beneficial in preventing inflammatory diseases such as arthritis, osteoporosis, migraine headaches and asthma.
Spinach Nutrition Helps Hair Growth
Spinach is a super food composed of vitamins B, C and E, potassium, calcium, iron, magnesium and omega-3 fatty acids, all of which are necessary for healthy hair growth. Iron helps the red blood cells carry oxygen to the hair follicles, which is essential for healthy and strong hair growth.
Spinach Nutrition Helps in Calcification
Being rich in vitamin K, spinach helps in calcification. This is because this vitamin is a crucial component of the process called carboxylation. This directly prevents calcium from forming in tissues, thus fighting atherosclerosis, cardiovascular disease and stroke.
Spinach Nutrition Benefits for Immune System
Vitamin A in spinach protects and strengthens entry points in the human body, such as mucous membranes, respiratory, urinary and intestinal tracts, and is a key component of lymphocytes (white blood cells) that infection. One glass of spinach provides 337% of the recommended daily value of vitamin A.