What are the uses & Health benefits of spinach (Spinacia oleracea)?

Spinach is also known as super food as it is full with number of nutrients in a low-calorie food. Leafy green vegetables like spinach are very good for your skin, hair, and bone health. They also provide many protein, iron, vitamins, and minerals.

Adding spinach in your diet may benefit eye health, prevent cancer reduce oxidative stress, and maintain blood pressure levels.

Nutrition facts

The nutrition facts for 100 gm of raw spinach are-

• Calories: 23
• Water: 91%
• Protein: 2.8 grams
• Carbs: 3.7 grams
• Sugar: 0.3 grams
• Fiber: 2.3 grams
• Fat: 0.4 grams

Carbs

• Most of the carbs in spinach contains fiber, which is very good for your health.
• Spinach contains sugar in very small quantity, mainly  in the form of glucose and fructose. 

Vitamins and minerals

Spinach is great source of many vitamins and minerals, include 

• Vitamin A – Spinach contains carotenoids in high quantity, which turn into vitamin A by our body.
• Vitamin C – This acts as antioxidant agent that is good for your skin health and immune function.
• Vitamin K1 – This vitamin is necessary for clotting of blood.
• Vitamin B9/Folic acid – This vitamin is vital for pregnant women and prevents the spinal disorders in child and required for normal cellular function and tissue growth.
• Calcium – This mineral is essential for bone health and strengthening   your nervous system, cardio-vascular health and muscular system.
• Iron – Spinach is an excellent source of iron. Iron helps in formation of hemoglobin, that brings oxygen to your body’s tissues.

Spinach also contains many other vitamins and minerals like magnesium, potassium, and vitamins B6, B9and E.

Fiber

• Spinach contains insoluble fiber in high quantity, which may boost your immunity and health in many ways.
• It aids digestion and help to pass the food   through your digestive system. This may help to releive constipation.

Plant compounds

Spinach contains many plant compounds. Main compounds are

• Lutein & Zeaxanthin – These compounds are beneficial for your eye health.
• Kaempferol – This is antioxidant that reduces the risk of cancer and chronic diseases.
• Nitrates- Spinach contains high amounts of nitrates, which are good for heart health.
• Quercetin. This antioxidant may fight against infection and inflammation.  Spinach is one of the great sources of quercetin.

Benefits of spinach (Spinacia oleracea)

As we saw that spinach has great nutritional value that’s why there are many uses of spinacia oleracea. 

Control diabetes

• Spinach contains alpha-lipoic acid which acts as anti-oxidant agent that is used to lower blood sugar levels, increase insulin sensitivity and prevent oxidative, stress-induced changes in patients with diabetes.
• Studies also show that it decreases peripheral neuropathy and autonomic neuropathy in diabetics.

Cancer prevention

• Spinach and other green vegetables contain chlorophyll which is effective at blocking the carcinogenic effects
• This is effective to preventing the growth of cancer.

Asthma prevention

• Many studies showed that the risks for developing asthma are reduced among individuals in which intake of certain nutrients is high. Beta-carotene is one among them and spinach is an excellent source of beta-carotene.

Maintain blood pressure

• Due to high potassium content in spinach, it is recommended in people with high blood pressure.
• Potassium is   helpful to reduce the effects of sodium in the body. A low potassium intake in diet may become a risk factor for developing high blood pressure as a high sodium intake.

Good for Bone health

• Low intakes of vitamin K can become a higher risk of bone fracture.
• Taking vitamin K in required quantity is important for good health, as it improves calcium absorption and may decrease the amount of calcium that leaves the body in urine.

Promotes digestion

Fiber and water content is high in spinach, both of which aids digestion and prevent constipation.

Healthy skin and hair

• Spinach contains large amount of vitamin A, which also maintain the production of oil in the skin pores and hair follicles that will help to moisturize the skin and hairs.
• Vitamin A is known as growth promoting vitamin as it is essential for the growth of all bodily tissues, including skin and hair.
• Spinach and other leafy green vegetables are good source of vitamin C that helps in building and maintenance of collagen which provide structure to skin and hairs.
• It is one of the main sources of iron. Iron deficiency can leads to hair loss. So adding spinach in your food in adequate quantity can prevent the hair loss.

Spinach in diet

• Spinach is a versatile vegetable and can be taken raw or cooked. It is available fresh, frozen, or canned. Here are some ways or methods use more spinach into a daily routine:
• You can add spinach to pastas, soups, and casseroles.
• Take spinach by adding to a wrap, sandwich, or flatbread.
• You can make a dip using spinach, such as spinach and artichoke dip.

Risks

• If someone is taking blood-thinners, like warfarin, it is important that they should be careful while taking food they eat containing vitamin K that plays a role in blood clotting.
• Taking too much potassium can be harmful for people who are suffering from kidneys diseases. Because If kidneys are unable to remove out the excess potassium from the blood, then it could be fatal. 
• Spinach also contains both calcium and oxalates in high amount, so people who are at risk of developing kidney stones should be taken carefully or in limit.