Spinach Nutrition

January 9, 2020 | by Yashaswi Pathakamuri | Posted in Leafy Vegetables

Spinach

Spinach (Spinacia oleracea) is a leafy green vegetable that originated in Persia.

It belongs to the amaranth family and is related to beets and quinoa. It is loaded with nutrients and antioxidants.

Eating spinach may benefit eye health, reduce oxidative stress, help prevent cancer, and reduce blood pressure levels.

There are many ways to prepare spinach. You can buy it canned or fresh and eat it cooked or raw. It’s delicious either on its own or in other dishes.

Spinach is a superfood. It is loaded with tons of nutrients in a low-calorie package. Dark, leafy greens like spinach are important for skin, hair, and bone health. They also provide protein, iron, vitamins, and minerals

The possible health benefits of consuming spinach include improving blood glucose control in people with diabetes, lowering the risk of cancer, and improving bone health, as well as supplying minerals and vitamins that can provide a range of different

Spinach has been used by various cultures throughout history, notably in Mediterranean, Middle-Eastern, and South-East-Asian cuisines. It can be incorporated quite easily into any diet, as it is cheap and easy to prepare.

  • According to the United States Department of Agriculture (USDA), a 100-gram serving of spinach contains 28.1 micrograms of vitamin C, 34 percent of the daily recommendation.
  • Different types include savoy spinach, flat spinach, and semi-savoy spinach.
  • Spinach can be added as an ingredient to many dishes and either cooked or served raw.

Nutritional Facts:

The nutrition facts for 100 grams of raw spinach are :

Carbs:

Most of the carbs in spinach consist of fiber, which is incredibly healthy. Spinach also contains small amounts of sugar, mostly in the form of glucose and fructose.

Fiber:

Spinach is high in insoluble fiber, which may boost your health in several ways.

It adds bulk to stool as food passes through your digestive system. This may help prevent constipation.

Vitamins And Minerals:

Spinach is an excellent source of many vitamins and minerals, including :

  • Vitamin A. Spinach is high in carotenoids, which your body can turn into vitamin A.
  • Vitamin C. This vitamin is a powerful antioxidant that promotes skin health and immune function.
  • Vitamin K1. This vitamin is essential for blood clotting. Notably, one spinach leaf contains over half of your daily needs.
  • Folic acid. Also known as folate or vitamin B9, this compound is vital for pregnant women and essential for normal cellular function and tissue growth.

Magnesium:

Spinach is also one of the best sources of dietary magnesium, which is necessary for energy metabolism, maintaining muscle and nerve function, regular heart rhythm, a healthy immune system, and maintaining blood pressure. Magnesium also plays a part in hundreds more biochemical reactions that occur in the body.

Iron:

A lack of iron in the diet can affect how efficiently the body uses energy. Spinach is a great source of iron. Make sure to combine vitamin-C-rich foods such as citrus fruits with plant iron like spinach to improve absorption. Spinach is an excellent source of this essential mineral. Iron helps create hemoglobin, which brings oxygen to your body’s tissues.

Calcium:

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

This mineral is essential for bone health and a crucial signaling molecule for your nervous system, heart, and muscles.

Spinach also contains several other vitamins and minerals, including potassium, magnesium, and vitamins B6, B9, and E. Spinach is an extremely nutrient-rich vegetable. It packs high amounts of carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium.

Health Benefits Of Spinach
Nutritional Facts, Diet And Side Effects Of Spinach
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