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Thursday, October 10, 2019

The benefits of spinach and its nutritional value

The benefits of spinach and its nutritional value

By Simo life Octobre 10, 2019
Spinach is considered a miracle food. It is very rich in nutrients with very little calories. It is important to know that green leaves such as spinach are very important for skin, hair and bone health. They also provide protein, iron, vitamins, and minerals.


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Potential health benefits of eating spinach include improving blood glucose control in people with diabetes, reducing cancer risk, improving bone health, as well as providing minerals and vitamins that can significantly support overall body health.

Spinach has been used by different cultures throughout history, especially in the food and meals of Mediterranean countries, the Middle East, and Southeast Asia. It is well known that spinach can be easily added to any diet because it is cheap and easy to prepare.

In this article, we explore the nutritional value of spinach, how it can benefit the body, as well as a range of delicious ways to incorporate it into the diet.

Quick Spinach Facts

According to the United States Department of Agriculture (USDA), 100 grams of spinach contains 28.1 mcg of vitamin C or 34% of its daily recommendation.
Various types of spinach include curly and relatively tough spinach savoy, flat spinach, and semi-savoy spinach.
Spinach can be added as an ingredient for many dishes, either cooked or raw.


Nutritional value

One cup of uncooked spinach contains:
  • 7 calories
  • 0,86 grams of protein
  • 30 milligrams of calcium
  • 0.81 grams of iron
  • 24 mg of magnesium
  • 167 mg of potassium
  • 2,813 International Units (IU) for Vitamin A
  • 58 mcg of folic acid
Spinach also contains vitamin K, fiber, phosphorus, and thiamine. It can be considered that most calories in spinach come from protein and carbohydrates.

Iron

Iron deficiency in the diet can affect how efficiently the body uses energy. Spinach is a great source of iron. Be sure to combine foods rich in vitamin C, such as citrus fruits, with vegetable iron found in spinach to improve absorption.

Calcium

Spinach contains about 250 mg of calcium per cup. However, it is absorbed less easily than the calcium that is obtained from dairy sources. Spinach also has a high oxalate content, which binds to calcium. This makes it difficult for our bodies to benefit from it.

Magnesium

Spinach is also one of the best sources of dietary magnesium, which is essential for energy metabolism in the body, maintaining muscle and nerve functions, regular heart rhythm, a healthy immune system, and maintaining blood pressure. At the same time, magnesium also plays an important role in the hundreds of biochemical reactions that occur in the body.

Health benefits of spinach

Spinach has the following health benefits:

Diabetes Management

Spinach contains an antioxidant known as alpha-lipoic acid, which has been shown to lower glucose levels, increase insulin sensitivity, and prevent oxidative changes caused by stress in diabetics.

Studies on alpha-lipoic acid have also shown a decrease in peripheral neuropathy and autonomic neuropathy in diabetics.

However, most studies have used intravenous alpha-lipoic acid, and it is uncertain whether oral supplements will bring the same benefits.


Cancer prevention

Spinach and other green vegetables contain chlorophyll. Several studies, including a 2013 study of 12,000 animals, have shown that chlorophyll is effective in preventing the carcinogenic effects of heterocyclic amines. 

This occurs when grilling foods at a high temperature.
Spinach is also of great help in preventing cancer growth.


Prevention of asthma

A study of 433 children with asthma between the ages of 6 and 18 and 537 children without asthma showed that the risk of asthma is lower in people who eat a high proportion of certain nutrients.
One of these nutrients, beta-carotene, has been detected. Spinach is an excellent source of beta-carotene.


Lowering blood pressure

People with high blood pressure are advised to eat spinach because of its high potassium content.
Potassium can help reduce the effects of sodium in the body. Eating low amounts of potassium may be a strong risk factor for developing high blood pressure, as is eating large amounts of sodium.


Bone health

Low amounts of vitamin K were associated with a higher risk of bone fractures.
Adequate vitamin K consumption is important for good health. It acts as a rate for bone matrix proteins, improves calcium absorption, and may reduce the amount of calcium left in the urine. And spinach contains the right amount of vitamin K.


Promotes regularity of the digestive system

Spinach is rich in fiber and water, both of which help prevent constipation and promote a healthy digestive system.
Spinach contains large amounts of vitamin A, which manages oil production in the skin pores and hair follicles to moisturize the skin and hair. It is this oil that can cause acne. Vitamin A is also essential for the growth of all bodily tissues.


including skin and hair

Spinach and other green leafy vegetables containing vitamin C can be considered essential for building and maintaining collagen, which provides a structure for skin and hair.

Iron deficiency is a common cause of hair loss, which can be avoided by eating sufficient amounts of iron-rich foods, such as spinach.


Potential risks of eating spinach

With Vitamin K
If a person is taking blood thinners, such as warfarin, it is important not to suddenly change the amount of food they eat, which contains vitamin K, which plays a major role in blood clotting.

With potassium
Consuming too much potassium may be harmful to those whose kidneys are not fully functioning. If your kidneys can't remove excess potassium from your blood, it can be fatal. It is very important that people with kidney problems do not consume dangerous levels of potassium.


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