Health Benefits of Spinach

What is Spinach?

Spinach, originating from central Asia, is an incredibly adaptable leafy green vegetable. Including spinach in your diet daily can provide a multitude of health advantages.

Packed with essential vitamins and antioxidants, spinach health benefits includes, protection against chronic illnesses while improving heart, brain, and eye health. From smoothies and salads to sandwiches, pasta, omelettes, casseroles, and beyond, there are endless possibilities to increase your spinach consumption.

Types of Spinach

There are three main types of spinach:

• Savoy Spinach: Known for its crinkled leaves, savoy spinach is typically used in salads.
• Flat-leaf Spinach: Also called smooth-leaf spinach, this variety has flat, broad leaves and is frequently used in cooking.
• Baby Spinach: Young, tender spinach leaves are smaller and milder in flavour, making them suitable for salads.

Spinach Nutrition

An 80g (raw) serving contains:

• 2.2g protein
• 20kcal/82KJ
• 1.3g carbohydrates
• 0.6g fat
• 2.2g fibre
• 136mg calcium
• 91mcg folate
• 1.68mg iron
• 21mg vit C

Spinach Benefits 

1. Good for heart and brain

Spinach, a leafy green vegetable, provides numerous health benefits. One of its main advantages is its quality to protect the heart and brain. According to the American Heart Association, spinach is rich in potassium, which aids in reducing blood pressure by assisting the kidneys in removing sodium from the body. 

This is important as high blood pressure can lead to heart disease, stroke and kidney disease. Hence, integrating spinach and other low-sodium leafy greens into your diet can be highly advantageous for maintaining healthy blood pressure levels.

Moreover, spinach contains lutein, an antioxidant associated with a decreased risk of coronary heart disease. Also, nitrates in spinach may help prevent insulin resistance and alleviate inflammation, a significant risk factor for diabetes. 

Furthermore, the Academy of Nutrition and Dietetics suggests that spinach's abundance of vitamin K, folate, and beta-carotene can contribute to brain health and potentially slow cognitive decline. Hence, including spinach in your meals can positively impact your heart and brain health.

2. Helps in managing blood pressure

Spinach, a rich source of nitrates, has been found to have beneficial effects on maintaining blood pressure. Nitrates naturally found in spinach help to open up blood vessels, improving blood flow and lowering stress on the heart.

Spinach contains naturally occurring nitrates, which are advantageous for your health. Unlike the nitrates found in processed meats, the ones in spinach (as well as beets and arugula) can help reduce your blood pressure. 

A study conducted on healthy adults disclosed that consuming a spinach beverage, beetroot juice, or arugula drink significantly decreased blood pressure within a few hours. 

Including these vegetables in your diet can be a great way to regulate your blood pressure naturally. 

3. Good for bones

Spinach possesses a significant amount of vitamin K, crucial in bone metabolism. Studies have highlighted that individuals lacking vitamin K are more susceptible to osteoporosis. 

Also, research primarily conducted among Asian populations recommends that adding spinach and other green vegetables into one's diet may positively affect bone mass. 

A study involving Japanese women revealed that those who consumed green and yellow vegetables, including spinach and carrots, regularly had a considerably lower risk of low bone mass than those who consumed vegetables, excluding the green and yellow varieties.

4. Reduces inflammation

Spinach is rich in vitamin E, which helps reduce inflammation within the body. Different factors like stress, processed foods, insufficient sleep, and substance abuse can trigger inflammation. 

The American Heart Association has linked chronic inflammation to severe health conditions like diabetes, heart disease, and cancer. You can benefit from spinach's multiple anti-inflammatory properties, promoting overall well-being.

5. Source of antioxidants

Spinach is an excellent source of antioxidants, essential in reducing inflammation and safeguarding against various diseases. Flavonoids such as quercetin, myricetin, kaempferol, and isorhamnetin are among the antioxidants found in spinach. These compounds protect significantly against heart disease, cancer, and inflammatory conditions.

6. Spinach benefits for skin

Spinach, rich in vitamin A, is crucial in promoting healthy skin. This essential nutrient aids in the growth and maintenance of skin tissue, the body's largest organ. Vitamin A helps protect against diseases and damage by bolstering the skin's immune system. Additionally, it contributes to skin hydration, potentially minimising the visibility of fine lines and wrinkles.

7. Lowers the risk of anemia

Eating spinach can lower the chances of developing anaemia. Spinach is among the different iron-rich foods that can reduce the risk of iron-deficiency anaemia.

Iron plays a vital role in transporting oxygen to the body's tissues. Insufficient iron intake may result in anaemia, severe fatigue, heart issues, and cognitive impairments. Mixing iron-rich foods with vitamin C-rich foods such as bell peppers or tomatoes increases iron absorption.

8. Source of various nutrients

Spinach is a nutrient-rich vegetable with a low-calorie content. Consuming a three-cup portion of spinach gives more than 300% of the daily value (DV) for vitamin K. 

Also, it offers over 160% and 40% of the DVs for vitamin A and vitamin C, respectively. Vitamins K and A contribute to maintaining strong bones, while vitamin C aids in the healing process of wounds.

Furthermore, spinach contains 45% of the DV for folate, a B vitamin crucial in forming red blood cells and DNA. In addition to folate, spinach is a good source of iron, potassium, magnesium, calcium, and other B vitamins in small amounts.

9. Good for blood

Spinach is an excellent source of iron, aiding in the generation of haemoglobin in the body. Haemoglobin is crucial in carrying oxygen from the lungs to all body parts. Therefore, experiencing extreme fatigue is a standard indicator of iron deficiency.

10. Boosts immunity

Spinach contains essential vitamins and minerals such as vitamins A, E, C, zinc, and magnesium. This nutrient-packed leafy green acts as a potent immunity booster, strengthening your body's innate ability to fight off harmful viruses and bacteria.

Spinach Juice Benefits

Incorporating spinach juice into your daily routine can offer many health benefits. Spinach juice is a nutrient powerhouse, rich in vitamins A, C, and K, as well as essential minerals like iron, calcium, and magnesium. It helps boost the immune system, improves skin health, and supports bone strength. The high levels of antioxidants in spinach juice aid in combating oxidative stress and inflammation, promoting overall wellness. 

Additionally, spinach juice is low in calories and dietary fibre, making it an excellent choice for those looking to manage their weight and maintain a healthy digestive system. By integrating spinach juice into your diet, you can enjoy a delicious way to enhance your nutrition and support your overall health.

Easy spinach recipes

Increase your overall well-being with these three simple spinach recipes. Integrate them into your daily diet for a healthy and balanced routine. Ensure you utilise fresh, organic spices and ingredients while preparing these delightful dishes.

1. Palak pakoda

Ingredients:

• 1 bunch spinach (palak)
• 2 green chillies
• 1 big onion
• 1 cup besan flour (approx.)
• ¾ tsp salt
• ½ cup rice flour
• 1/8 tsp baking salt (optional)
• ½ tsp cumin seeds
• ¾ tsp chilli powder
• 1 pinch asafoetida
• Few tbsp water
• Oil to deep fry

Preparation:

Thoroughly rinse the spinach leaves to remove dirt, then chop them. It is optional to chop the palak leaves finely. Long strips will do.

Recipe:

1. Combine the chopped leaves and sliced onion in a mixing bowl.
2. Also, add green chillies.
3. Include gram/besan flour, cumin seeds, salt, and asafoetida.
4. Next, add chilli powder according to your preference. Be cautious, as we have already added green chillies.
5. Optionally, add ginger garlic paste (if needed).
6. Mix everything using your fingers.
7. Sprinkle water and mix well. Do not pour water; add it gradually.
8. The pakoda mix should have a consistency that is neither too wet nor too dry.
9. Hence, adjust the amount of water accordingly.

Directions:

1. Heat sufficient oil for deep frying the pakoras.
2. Test the oil temperature by dropping a small portion of the dough. It is perfect for frying the pakoras if it rises to the top immediately without burning.
3. Drop bite-sized scoops of the mixture into the hot oil, ensuring the pan is not overcrowded.
4. Occasionally stir and fry the pakodas until they turn golden brown and crispy.
5. Remove from the oil and place them on kitchen tissue to absorb any excess oil.
6. Serve hot as it is or along with tomato ketchup.

2. Palak paratha recipe

Ingredients:

• 2 cups whole wheat flour
• Pureed spinach
• Wheat flour
• Spices (Green chilli, cumin powder)
• Salt

Directions:

1. Start by washing the spinach thoroughly, removing the thick stems from the leaves, and roughly chopping them.
2. Heat a pan with oil and add cumin seeds, allowing them to stumble. After that, add the chopped spinach and fry it on low heat.
3. After cooking for 2 minutes without changing its colour, mix the spinach with flour and other ingredients, excluding water.
4. Mix the flour and spinach well, and slowly add water to form a non-sticky dough, similar to roti/chapathi dough.
5. Divide the dough into six equal-sized balls and roll them into slightly thicker parathas. Dust the dough with flour as needed while moving.
6. Heat a pan, drizzle some oil, and cook the parathas on both sides over medium heat until golden brown spots appear.

3. Baby spinach omelet

Ingredients:

• 2 eggs
• 1 ½ tablespoons grated Parmesan cheese
• 1 cup torn baby spinach leaves
• ⅛ teaspoon ground nutmeg
• ¼ teaspoon onion powder
• Salt and pepper to taste

Directions:

1. In a bowl, whisk the eggs until well beaten. Then, mix in the baby spinach and Parmesan cheese. Add onion powder, salt, nutmeg, and pepper to season the mixture.
2. Next, spray a small skillet with cooking spray and heat it over medium heat. Once the skillet is warm, pour in the egg mixture and cook it until it is partially set, which should take about 3 minutes. Utilise a spatula to flip the omelette and cook it for 2 to 3 minutes.
3. Finally, reduce the heat to low and continue cooking the omelette for another 2 to 3 minutes or until it reaches your desired level of doneness.

Conclusion

Spinach is abundant in nutrients and vitamins, making it a highly advantageous green leafy vegetable. Its high iron and antioxidant content can be enjoyed in soups, salads, and various other dishes. Adding spinach to your diet provides maximum health advantages.

FAQs

1. Is it ok to eat spinach every day?

Spinach is a nutrient-rich dark leafy green vegetable with a fantastic nutritional composition. Eating spinach in moderation can reduce the chances of developing high blood sugar, high blood pressure, and cancer. While consuming a bowl of spinach daily is generally safe for most individuals. However, it is essential to exercise caution and not overindulge. 

2. Are palak and spinach the same?

"Palak" in Hindi refers to spinach, indicating that both terms denote the same leafy green vegetable, scientifically called Spinacia oleracea.

3. Is spinach healthier raw or cooked?

Eating cooked leafy greens can increase the absorption of calcium and iron due to the breakdown of oxalic acid, a compound found in spinach that inhibits their absorption. The oxalic acid is broken down by subjecting spinach to high temperatures, allowing for better absorption of these essential nutrients.

DISCLAIMER: THIS BLOG/WEBSITE DOES NOT PROVIDE MEDICAL ADVICE

The Information including but not limited to text, graphics, images and other material contained on this blog are intended for education and awareness only. No material on this blog is intended to be a substitute for professional medical help including diagnosis or treatment. It is always advisable to consult medical professional before relying on the content. Neither the Author nor Star Health and Allied Insurance Co. Ltd accepts any responsibility for any potential risk to any visitor/reader.