Immaku.com – Spinach benefits are mainly due to its rich plant chemical content and can help improve skin and hair health and aid in the treatment of cancer.
This leafy green vegetable is a staple in many diets around the world and is loaded with vitamins, minerals, and antioxidants.
This article discusses the nutritional profile of spinach, its benefits, potential side effects, and how to include it in your diet.
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What is Spinach’s Nutritional Profile?
The most abundant nutrients in spinach include vitamins A, C, K1, and iron, folic acid, and calcium.
It also contains powerful antioxidants, including lutein, zeaxanthin, and quercetin (all of which fight free radicals and reduce oxidative stress). One hundred grams of spinach contains 23 calories.
The amount of spinach also contains 3 grams of protein, 4 grams of carbohydrates, and 2 grams of fiber. Other important nutrients include:
- 99 mg kalsium
- 3 mg iron
- 79 mg magnesium
- 49 mg phosphorus
- 558 mg kalsium
- 28 mg vitamin C
- 194 mcg folate
- 9380 IU vitamin A
- 12200 mcg lutein dan zeaxanthin
- 483 mcg vitamin K
Source: United States Department of Agriculture, National Nutrient Database, spinach, raw This potent nutrient works synergistically to offer spinach’s many benefits.
What Are the Health Benefits Of Spinach?
Spinach is full of carotenoids that fight oxidative stress and cancer.
The fiber it contains also promotes satiety and can help manage diabetes. Calcium promotes bone health, and lutein and zeaxanthin improve vision.
1. Can Keep Your Skin, Hair And Nails Healthy
Vitamin A in spinach can protect the skin from UV radiation. It fights oxidative stress that occurs in the skin layers and improves skin health.
Consuming spinach regularly can give you healthy skin. Spinach contains vitamin C.
Several studies have shown that vitamin C can increase collagen synthesis.
It is also believed that the magnesium and iron in vegetables can also improve hair health. Iron deficiency has been linked to hair loss.
Spinach, being a rich source of iron, can help combat hair loss. Spinach also contains biotin, a mineral that helps treat brittle nails.
2. Can Help Lose Weight
Several studies have shown that spinach can suppress hunger. Overweight women showed 43% greater weight loss after consuming 5 grams of spinach extract for 3 months.
The women also showed a 95% decrease in cravings for sweets. Spinach extract contains thylakoids, which are membranes normally found in green plants.
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3. Can Reduce Cancer Risk
The glycoglycerolipids in spinach may have a role in cancer prevention. They can achieve this by potentially inhibiting tumor growth.
According to several studies, the vitamin A in spinach is associated with a reduced risk of breast cancer.
Intake of spinach (or carrots, which are also rich in vitamin A) more than twice a week has been associated with a modest reduction in breast cancer risk.
Spinach is a cruciferous vegetable. Studies show that cruciferous vegetables can play an important role in cancer prevention.
These vegetables are rich in carotenoids (such as lutein and zeaxanthin) which can help treat cancer.
Cruciferous vegetables also release indoles (after preparation), which inactivate carcinogens and fight inflammation.
4. Can Help Treat Diabetes
Spinach increases satiety, thereby reducing the postprandial (post-meal) glucose response.
This is due to the high fiber and water content in vegetables. Spinach also contains nitrates.
This compound was found to help prevent insulin resistance. They can also relieve inflammation, a major risk factor for diabetes.
Spinach can be a promising ingredient for preventing insulin resistance. Another reason spinach can be part of an anti-diabetic diet is its low carbohydrate count.
Compared to starchy vegetables, spinach is a non-starchy vegetable with a low amount of carbohydrates.
It can also lead to lower blood sugar levels. Individuals with type 2 diabetes can include spinach in their diet.
Its low carbohydrate count may help regulate glucose levels, although this claim requires more research.
5. Helps Regulate Blood Pressure Levels
The nitrates in spinach deserve credit. These compounds improve endothelial function and can reduce blood pressure levels acutely, thereby promoting cardiovascular health.
Spinach nitrates can also relieve arterial stiffness, which can lead to high blood pressure levels. Spinach leaf protein may be useful in the treatment of hypertension. It can also reduce the risk of heart disease.