Popeye was actually correct!!! The green and leafy spinach is undeniably excellent for the overall health of a human being. The nutritional benefits and boosting elements that these vibrant leaves possess are beyond our imaginations. Spinach does not only taste good, but also provides a number of magical therapeutic benefits. Let’s have a look at the health benefits of spinach.
13 Health Benefits of Spinach
1. Aids in Digestion
Spinach is full of dietary fibre, which curbs overeating, maintains low blood sugar, prevents constipation, and aids in digestion.
2. Prevents Cancer
Spinach contains one of the important phytonutrient, called Flavonoids, in abundance. It slows down the formation of skin cancer cells and cell division in stomach. It also helps in preventing the occurrence of dangerous prostate cancer.
Spinach contains two vital anti-inflammatory substances, called Neoxanthin and violaxanthin, which are great in treating inflammation.
4. Contains Antioxidants
Due to the presence of powerful antioxidants, like beta-carotene, manganese, vitamin E, vitamin C, zinc, and selenium, spinach combats the commencement of diseases, like atherosclerosis, osteoporosis, and high blood pressure.
5. Manages Blood Pressure
Spinach also effectively manages the level of blood pressure by restraining the angiotensin I-converting enzymes.
6. Protects the Eyes
A different category of antioxidants, called lutein and zeaxanthin, found in spinach, focuses and cures eye-related issues, like age-related macular degeneration, weak eyesight and cataract.
7. Enhances Immunity
A cup of spinach contains over 337% of the RDA of vitamin A, which is a main element of white blood cells. It is also a protector and energiser of “entry points” of the body, such as mucous membranes, urinary, intestinal, and respiratory passages.
8. Makes Bones Strong
A cup of boiled spinach is endowed with over 1000% of the RDA of vitamin K, which averts the over stimulation of osteoclasts, a type of cells that break down the bones abnormally. Spinach triggers the formation of osteocalcin in the body, which is a protein for maintaining the potency and solidity of our bones.
9. Makes Nervous System and Brain Healthy
The profusion of vitamin K in spinach contributes to a great extent in making the nervous system healthy and functioning of brain proper.
10. Maintains Gastrointestinal Health
The antioxidants in spinach also lessen the risk of colon cancer and DNA damage in the body. The presence of vitamin C and folate along with beta-carotene makes the spinach worthy of treating the gastrointestinal health, as well.
11. Maintains the Alkalinity in the Body
Spinach clears the tissues in the body and thus, maintains the alkalinity of the body. Spinach gives complete relief from rheumatoid arthritis because of being alkaline.
12. Excellent in Pregnancy
Spinach is beneficial for pregnant women since it provides all the essential nutrients for the development of the foetus inside the womb. Moreover, it also improves the quantity and quality of milk produced in the mother’s body.
13. Helps in Overcoming Anaemia
Spinach is an iron-rich vegetable, which not only cures the anaemia, but also helps in regulating the menstruation cycles.
The Healthiest Way To Consume Spinach
Now you’re aware of the 13 health benefits of spinach, how much should you consume to feel healthier? Experts recommend a cup of fresh spinach every day, and there are many delicious dishes you can try to mix up your mealtimes.
The healthiest way to cook spinach is on the stovetop. Researchers found that chopping the leafy greens into small pieces helps to release lutein – an essential vitamin. Spinach contains water which should be present while you’re cooking. You also don’t need any oil to enhance its flavor, and you can reduce the amount of water by sauteing it during cooking.
Always begin your recipes by thoroughly washing the spinach under cold water to remove any bacteria and pat dry with kitchen roll. While rinsing the spinach in cold water, gently move the leaves around without agitating the ingredient too much. The objective is for any dirt to sink to the bottom.
Cooking With Spinach
The amount of food can be overwhelming when you first add spinach to a pan. But as the leafy greens begin to wilt, add a handful of fresh spinach as you have more room. Overcooked spinach is low in vitamins and minerals. Once it begins to wilt, remove from the heat and place on a sheet. Spread the spinach in a single layer to prevent it from continuing to cook.
Finally, if you’re using spinach within a recipe, such as an omelet or quiche, remove any excess water once the spinach has cooled. Rather it in a ball and squeeze out the moisture with your hand. You can pour the juice down the drain or store in a bowl for a healthy smoothie another time.