Spinach is a green leafy vegetable; it belongs to Amaranthaceae family and scientifically known as spinacia oleracea. It contains anti-oxidants and anti-cancer constituents. The plants grow about 1 foot in height.

There are two types of spinach: one is dark with wrinkled leaves and another has flat leaf with smooth surface.

Benefits of spinach

  • Spinach contains fiber which helps in digestion, hinders constipation and maintains low blood sugar and refrains from overeating. Hence it is good to include in daily diet plan.
  • It has anti-cancer constituents.
  • The presence of powerful anti-oxidant helps to fight against osteoporosis, atherosclerosis and high blood pressure.
  • Spinach maintains a low blood pressure in the human body.
  • It protects the eye from cataract and age related muscular degeneration.
  • Spinach promotes healthy skin by maintaining proper moisture in the epidermis, thus it combats against ache, wrinkles and psoriasis.
  • A cup of boiled spinach provides vitamin K, which is essential for maintaining the proper density and strength of bones.
  • It doesn’t allow the formation of calcium in tissues.
  • It helps in preventing heart disease and stroke.
  • It helps in the maintenance of a healthy nervous system.

Nutrition facts of spinach

Daily consumption of spinach helps in the prevention of iron deficiency amnesia and prevents osteoporosis. The nutrients contained in spinach are as follows:

  • Spinach contains many Phyto-nutrients that promote health and prevent diseases.
  • A low calorie vegetable, 100 g of spinach contains only 23 calories thus, it is one of the recommended veggie for cholesterol control and diet programs.
  • Spinach is rich is iron, 100 g of spinach contains 25 % of daily intake of iron. Iron is very essential for the maintenance of hemoglobin.
  • Spinach is rich in vitamin A, vitamin C and anti-oxidants such as beta carotene, zea-xanthin and lutein. All of these compounds act as a protection against oxygen derived free radicals and reactive oxygen species, which slows the process of aging and other diseases.
  • The presence of Vitamin A also helps in maintaining healthy skin and mucous membrane and also essential for normal eyesight. Also, it helps in preventing lung and oral cavity cancer.
  • Spinach is a wonderful source of omega-3 fatty acids.
  • Spinach contains a good amount of vitamin K, which plays an important role in strengthening the bone mass.
  • It also contains some B-complex vitamins such as vitamin B6, vitamin B-1, folates which are important for prevention of neural tube defects in infants.
  • It has a good amount of minerals like potassium, manganese, magnesium, copper and zinc. Each of these mineral plays a vital role for proper functioning of the human body; potassium helps to maintain blood fluid, controlling heart rate and blood pressure, copper is required for growth of red blood cells etc.

Tips and Warning

  • Spinach is best during winter. For cooking, make sure to wash the spinach thoroughly to remove dirt and insecticide residues.
  • Always prefer organic spinach than non-organic ones.
  • Choose spinach which is green in color.
  • If you have kidney problems then consult your doctor before having too much of spinach.