10 benefits of spinach which are also important for our health

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Whenever green vegetables are mentioned, one of these vegetables comes up with the name of sabzi palak. Spinach is one of the most common home cooked vegetables but this vegetable has many benefits.

Many delicious dishes are made from spinach and it is cooked in different ways, sometimes spinach is added to potatoes to make a delicious dish of aloo palak and sometimes spinach is cooked with meat, all of which are very tasty. Like, palak paneer is one of the most popular dishes in Pakistan.

Spinach has many miraculous benefits, foods made from this vegetable play an important role in keeping you healthy.

The BBC asked nutritionist Joe Levin to explain the benefits of the nutritious green leafy vegetable ‘spinach’ and dispel the misconceptions associated with it.

What is spinach?

Spinach belongs to the Chenopodiaceae family of vegetables and plants, which includes some vegetables other than beets and spinach.

There are three different types of spinach: Milanese spinach, semi-saviored spinach and smooth-leaf spinach.

Benefits of eating spinach:


According to nutritionist Joe Levin, eating spinach has ten major benefits for the human body:

May help maintain good vision.
Helps to gain energy
Helpful for heart health
Helpful in improving bone health
Helps fight cancer
Protective antioxidant properties
Useful source of fiber
Helps to balance weight
May reduce the adverse effects of a high-fat diet
Helps improve mental health
1: May help maintain good vision
Spinach is like an ear full of benefits, rich in plant pigments (chlorophyll and carotenoids).

In addition to having anti-inflammatory properties, compounds in this plant are important for vision health as they help reduce the risk of macular degeneration and cataracts.

2: Increases energy in the body


Spinach has long been considered a plant that has the ability to restore energy, increase vitality and improve blood quality. Because it is rich in iron.

Iron plays a central role in the function of red blood cells, helping to transport oxygen throughout the body, produce energy and synthesize DNA.

Spinach also contains high levels of a compound called oxalic acid, which can block iron absorption. Cooking spinach for less time can reduce these effects.

3: Potential contributor to heart health
Spinach, like beets, is naturally rich in compounds called nitrites, which help reduce blood and nerve pressure by relaxing blood vessels, reducing arterial stiffness and promoting dilation.

Lowering blood pressure can help reduce the risk of heart disease and stroke.

Studies show that foods rich in nitrates, especially green leafy vegetables such as spinach, may increase the ability to prevent heart attacks.

4: Contributes to bone health
10 benefits of spinach which are also important for our health


Spinach is an excellent source of vitamin K as well as bone-beneficial magnesium, calcium and phosphorus.

5: Helps fight cancer
A diet rich in vegetables, including green leafy vegetables such as spinach, has a modest protective effect and may therefore help reduce the risk of cancer.

This is because they are full of plant compounds called polyphenols. as well as their vitamin content, which may explain spinach’s protective properties against cancer.

6: Protective antioxidant properties
The benefit of plant compounds like those in spinach is that they help the body fight the harmful effects of a process called oxidation.

Over time, this process causes chronic inflammation and therefore age-related diseases, such as heart disease and cancer.

7: A useful source of fiber
10 benefits of spinach which are also important for our health


Spinach is a useful source of insoluble fiber.

This type of fiber helps the passage of food waste through the intestines and contributes to intestinal health and immunity.

8: Helps balance weight
Active phytochemicals and botanical compounds found in spinach can help curb food intake by stimulating the release of satiety hormones.

9: Reduction of harmful effects of high-fat diet
Research shows that high consumption of spinach can reduce the negative effects of a high-fat diet on the gut microbiome, blood lipid profile, and cholesterol accumulation in the liver.

10: Support mental health
Spinach has anti-stress and antidepressant properties, as it reduces the stress hormone cortisol and increases mood-regulating neurotransmitters, such as glutamate and glutamine.

Is spinach safe for everyone?
For most of us, spinach is a safe and nutritious option as a balanced diet. However, some people should be careful when consuming it.

Because of its high oxalate content, spinach is not a good choice for people with a history of oxalate kidney stones. If you’re concerned, try eating spinach in moderation.

People who take blood-thinning medications, such as warfarin, should also be aware that spinach is a source of vitamin K. In general, people taking this type of medication should keep their vitamin K intake at about the same level in their diet.

So consult your doctor before making any significant changes to your diet.

Is spinach good for your health?
Spinach has an impressive nutritional value and is rich in protective polyphenols and antioxidant nutrients.

Consuming it as part of a balanced diet can help reduce oxidative damage, maintain eye health, and prevent heart disease and cancer.

Keep in mind that most studies examining the health effects of spinach have been done in animal or test-tube models, and that spinach has been eaten in relatively high amounts. Still, unless you suffer from oxalate-containing kidney stones or are taking certain prescribed medications, it’s a green vegetable worth adding to your diet.

If you are considering significant dietary changes, please consult with your physician or registered dietitian to ensure that you can do so without jeopardizing your health.

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