Health Benefits of Spinach | palak nutrition facts

It is difficult to overestimate the nutritional powerhouse that is spinach. Here are few reasons why spinach aka palak should find its way into your grocery bag.

The cartoon character Popeye the Sailor Man is portrayed as having a strong affinity for spinach, becoming physically stronger after consuming it. 

Spinach, in India and the world over has now been immortalized, whether as the famous dish “Palak Paneer” or as the famous phrase “I’m strong to the finish, because I eat spinach; I’m Popeye the sailor man!”.  It is probably one of those rare vegetables that deliver a power packed punch in terms of nutrients and taste, leaf by leaf. 


Spinach (Spinacia oleracea) is an edible flowering plant in the family of Amaranthaceae. It is native to central and southwestern Asia. It is an annual plant (rarely biennial), which grows to a height of up to 30 cm. Spinach may survive over winter in temperate regions. The leaves are alternate, simple, ovate to triangular-based, very variable in size from about 2–30 cm long and 1–15 cm broad, with larger leaves at the base of the plant and small leaves higher on the flowering stem. The flowers are inconspicuous, yellow-green, 3–4 mm diameter, maturing into a small, hard, dry, lumpy fruit cluster 5–10 mm across containing several seeds.

 
Available in three types: Savoy (with dark green, crinkly, and curly leaves), Flat leaf Spinach (with broad smooth leaves that are easier to clean than Savoy) and Semi Savoy (a hybrid variety of both); it is enjoyed in both raw and cooked forms

Spinach is known as ‘Palak’ in Hindi and marathi. Spinach belongs to the same family.

 


Etymology


The English word "spinach" dates to the late 14th century, and is from espinache (Fr. épinard), of uncertain origin. The traditional view derives it from O.Prov. espinarc, which perhaps is via Catalan espinac, from Andalusian Arabic asbinakh (اسبيناخ), from Arabic es-sabaanikh (السبانخ), from Persian اسپاناخ aspanakh, meaning roughly "green hand",[1] but the multiplicity of forms makes the theory doubtful

Nutrition

Spinach has a high nutritional value and is extremely rich in antioxidants, especially when fresh, steamed, or quickly boiled. It is a rich source of vitamin A (and especially high in lutein), vitamin C, vitamin E, vitamin K, magnesium, manganese, folate, betaine, iron, vitamin B2, calcium, potassium, vitamin B6, folic acid, copper, protein, phosphorus, zinc, niacin, selenium and omega-3 fatty acids. Recently, opioid peptides called rubiscolins have also been found in spinach.

Polyglutamyl folate (vitamin B9 or folic acid) is a vital constituent of cells, and spinach is a good source of folic acid.



Health Benefits of Palak (Spinach)

1. One cup of spinach has nearly 20% of the RDA of dietary fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating.
2.     According to the Journal of Cardiovascular Nursing, C0-Q10, an anti-oxidant present in spinach can be used to prevent and treat many cardiovascular diseases like hyperlipidemia, heart failure, hypertension and coronary heart diseases as it strengthens the heart muscles, allowing the blood to be pumped to all parts of the body. Also, the spinach proteins are known to reduce the cholesterol levels and other fat deposits, thus reducing the chances of atherosclerosis, heart attack and stroke.
3.     Spinach is rich in minerals like manganese, copper, magnesium, zinc and phosphorus which help in building strong bones and lowering the chances of osteoporosis. It is also a good source of vitamin K, which functions in retaining calcium in the bone matrix, leading to bone mineralization.
4.     It has been found that spinach has the ability to protect the mucous membrane of stomach, thereby decreasing the occurrence of gastric ulcers.
5.     Studies show that spinach lowers the cancer risk by 34%, particularly breast cancer, cervical cancer, prostate cancer, skin cancer and stomach cancer. Components like vitamin A, vitamin C, folate, tocopherol, chlorophyllin, folic acid and fiber are considered beneficial in fighting against cancer cells.
6.     Spinach is a great source of magnesium, a mineral which is known to prevent complications occurring after diabetes. And regular consumption of spinach stabilizes blood sugar levels and prevents it from fluctuating too much.
7.     Another important mineral, iron, which is found abundantly in spinach, is known to reproduce red blood cells, thereby preventing chances of anemia. The same iron is also useful for boosting the body’s metabolism, leading to more fat burning and giving way to reduce weight.
8.     It is advisable for pregnant women to include spinach in their regular diet as folate found in it is needed by the growing fetus for development of a new nervous system. Also, vitamin A present in spinach is required for the lung development of the fetus as well as during breast feeding.
9.     Folate found in spinach aids in reducing the risk of Alzheimer’s disease. Vitamin B protects the skin against the harmful effects of UV radiations. And finally, the high alkaline properties in spinach make it a perfect food for people suffering from inflammatory ailments, like rheumatoid arthritis and osteoarthritis.
10.  Spinach is a rich source of vitamin A and reduces the risk of eye diseases, like night blindness, itching eyes and eye ulcers. Components like beta carotene, lutein, xanthenes and zeaxanthin act as strong antioxidants and protect the eyes from the harsh effects of UV rays, further lowering the chances of cataract formation and are all beneficial for maintaining overall good eyesight.
11.     Spinach is also rich in potassium and low in sodium. The former is known to lower the blood pressure while the latter is known for increasing it. Therefore, spinach, included in a regular diet brings the blood pressure down to normal levels. The amount of folate present in spinach also reduces hypertension, relaxes blood vessels and maintains a proper blood flow.