17 Health Benefits of Palak, Spinach + Healthy Recipes
For many years, nutritionists and mothers have known about the awesome power of spinach and its importance to a healthy diet. After all, there is a reason your mother always encouraged you to eat your spinach, and Popeye can certainly confirm to the awesome power of this leafy veggie.
17 Health Benefits of Spinach, Palak
1. Good Source of Iron:
Spinach is one of the richest plant sources of Iron and it should be part of a healthy diet for everyone, from the youngest child to the oldest adult. Cooked spinach is an excellent source of iron, a mineral that it particularly important for menstruating women, who are more at risk for iron deficiency. Boosting iron stores with spinach is a good idea, especially because, in comparison to red meat, a well-known source of iron, spinach provides iron for a lot less calories and is totally fat-free.
2. Great Source of Insoluble Fiber :
Raw spinach is very rich in insoluble fibre, 25% having soluble fiber and 75% insoluble fiber. The insoluble fibre contained in spinach has also been associated with protecting the heart and other vital organs from damage. Also known to prevent colon cancer as it removes toxic waste from our body quickly.
3. Good for Eyes :
Beta Carotene, Lutein and Xanthene are all present in good quantities in Spinach which are great for your eyes.
4. Anti Inflammatory :
Spinach is a great Antioxidant and also one of the best vegetables to reduce body inflammation. Inflammation comes to our body from external pollution (air) plus through the foods we eat. Cutting out processed foods and sugar will go a long way in living a healthy lifestyle.
5. Low in Fat :
One cup of Spinach is only 40 grams and contains 10.4 calories. So its perfect for Weight Loss and its healthy too. Eat as much green leafy vegetables you want.
6. Rich in Vitamin C :
Spinach is rich in Vitamin C which has immune fighting effect. It forms an important defence against cold and cough.
7. Rich in Vitamin A :
Topping the list of nutrients for healthy vision is Vitamin A and spinach has plenty of it.
8. Make your bones strong :
Dark green leafy vegetables like spinach and kale contain good amounts of Calcium which is a mineral that makes bones stay strong.
9. Controls Blood Pressure :
Being rich in Potassium, Spinach controls blood pressure, sustain cardiac health and promote muscle and nerve function.
10. Good source of Zinc :
Zinc helps in immunity building, good for skin and fights cancer.
11. Lowers Insulin Level :
Spinach is a dark green leafy vegetable which is high in Magnesium which helps in formation of bones, lowers insulin levels and helps in metabolism of calcium and potassium.
12. Helps body produce new Red Blood Cells:
Folate or Vitamin B9 helps your body to produce and maintain new cells, especially red blood cells. It also helps prevents DNA changes that might cause cancer. Sometimes, when you complain of fatigue, skin problems or palpitations, the doctor prescribes folic acid tablets. Simple solution is to up the Folate rich foods like Spinach.
13. Keeps the Brain functioning :
Green leafy vegetables are rich in Niacin which help in brain functioning, healthy skin and reducing blood pressure levels.
14. Healthy Nervous System:
Most vegetables are rich in Vitamin B6 and help maintain a healthy nervous system.
15. Provides Energy :
Spinach is rich in Vitamin B1, thiamin or thiamine which is essential for glucose metabolism. It extracts energy from our food and converts it into ATP (adenosine triphosphate), which is the biochemical form in which our ; body stores and uses energy.
16. Spinach Rich in Riboflavin, Vitamin B2 :
Vitamin B2, also known as Riboflavin, enables you to get usable energy from the foods you eat. Basically, it gets energy from the carbohydrates, protein and fat you eat and converts it into energy in the form of Adenosine Triphosphate (ATP). The breakdown of ATP frees energy, which can be used by the body's tissues, such as muscles.
17. Great Source of Vitamin E :
It helps balance cholesterol levels, repair damaged skin and keeps your hair shiny and healthy.
Nutritional Information of Spinach
One cup of chopped Spinach is 68 grams.
Nutritional Information for 1 cup chopped Spinach.
1.36 grams of Protein
1.97 grams of Carbs
1.7 grams of High Fiber
0.47 grams of Fat
Full nutritional details of Spinach here.
With all the benefits spinach has to offer we have used in a wide variety of recipes, from juices, soups to salads, from side dishes to main courses. We have made sure that the soup recipes have no cornflour as that is bad for your health as it spikes your blood sugar level up and shuts down the fat burning process. We have not forgotten the small babies and have included a Spinach Paneer Puree for the adorable little one.
There is a reason why spinach has such a reputation as a health food; it seems that the reputation is more than deserved.