Spinach Health Benefits
Spinach health benefits are mainly due to its high nutritional value and rich antioxidant content, being of Persian origin and introduced into Europe in the 15th century .
It is low in fat and calories, a rich source of vitamin A and lutein, vitamin C, vitamin E, vitamin K, magnesium, manganese, folate, iron, vitamin B2, calcium, potassium, vitamin B6, folic acid, copper, protein, phosphorus, zinc, niacin, selenium and omega-3 fatty acids.
Spinach Facts:
• Medieval artists extracted green pigment from spinach to use as an ink or paint.
• The word spinach is derived from Persian word ‘Ispanai’ which means ‘green hand’.
• It was cultivated in Iran more than 2000 years ago and was named ‘the prince of vegetables’ by the Arabs.
• It is an annual flowering plant, which may grow to a height of up to 30 cm.
• Three basic types of spinach are savoy- dark green, crinkly and curly; flat/smooth leaf spinach- broad smooth leaves and semi-savoy- hybrid variety with slightly crinkled leaves.
• Cooked and raw spinach both have their advantages. Cooking reduces Vitamin C and folate levels, it simultaneously boosts beta-carotein and lutein. Generally speaking, cooking concentrates nutrients and fiber in spinach, a serving of cooked spinach may provide you with more nutrients than a serving of raw.
• Although Popeye effect is a myth and spinach won’t give you instant strength and muscles, it is still known as the ‘power food’.
Spinach Health Benefits:
• Spinach is very rich in a number of essential nutrients.
• Lipoic acid in spinach is being investigated for regulating blood sugar levels due to its role in energy production. Lipoic acid helps vitamins E and C regenerate.
• Iron in spinach helps make red blood cells. It is essential for transporting oxygen from the lungs to the muscles and for storing oxygen in the muscles.
• Folate is needed by the growing foetus for proper development of new nervous system.
• Choline and inositol substances help prevent thickening and hardening of arteries- atherosclerosis.
• Flavonoid acts as antioxidant and anti-cancer agent.
• Various pigments and phytonutrients in spinach have been shown to protect the skin from harmful rays of sun such as UV rays.
• They help protect and repair the damaged genes and may help prevent skin cancer in the long-run.
• Vitamin A helps maintain good eye health and neutralize free radicals in the body that cause tissue and cellular damage.
• Vitamin K, which aids in the formation of the blood substance is required for clotting of blood.
• Spinach may help protect the brain from oxidative stress and may reduce the effects of age-related declines in brain function.
• Potassium in spinach may help promote heart health, in combination with other nutrients.
• Calcium may help preserve healthy bones.
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Spinach Glycemic Index:
Spinach is one of the free foods on low-carb diets because it has suchlittle impact on blood sugar. As with most non-starchy vegetables, there is no scientific study of the glycemic index of spinach as you will need to eat many cups of spinach to have enough carbohydrate intake, by which the glycemic value can be measured.
In general, the lower the amount of carbohydrate in a vegetable and the more fiber it has, the less the rise in blood sugar will be. Spinach has very low glycemic index and glycemic load values.
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References:
Ensminger AH, Ensminger, ME, Kondale JE, Robson JRK. Foods & Nutriton Encyclopedia. Pegus Press, Clovis, California 1983.
Spinach Health Benefits :http://www.whfoods.com/ genpage.php? tname=foodspice&dbid=43.
Wood, Rebecca. The Whole Foods Encyclopedia. New York, NY: Prentice-Hall Press; 1988 1988. PMID:15220.
http://hubpages.com/hub/ Health_Benefits_of_Spinach.
Health Benefits of Spinach by Seema Adnani, http://www.organicfacts.net/health-benefits/ vegetable/ health-benefits-of-spinach.html.
