It turns out Popeye – The Sailor Man may have been on to something. Person consuming spinach may not be immediately transformed into a tornado of strength or magically tackle whatever comes his/her way after gobbling a can of Spinach but following the fictitious hero and incorporating Spinach into meals can offer an array of health benefits.
Let us Discover the Varieties of Spinach!
- Flat-Leaf Spinach: Characterized by flat, smooth, tender, and bright green leaves. Best eaten raw. Usually seen in the salad bar section of supermarkets.
- Savoy Spinach: Has crinkly, curly leaves which are very dark green. Best used for cooking rather than for eating raw. Can be added to salads, layered into sandwiches, or chopped into grain bowls, or rice dishes.
- Semi-Savoy Spinach: Round, thick, shiny, and slightly crinkled leaves. Used for salad preparation or cooked, in light food Souffle and stuffings.
- New Zealand Spinach – leaves are crisp and succulent, and Malabar Spinach – requires a lot of summer heat and a trellis to climb on, they are Spinach alternatives for the hot weather.
Spinach: A Nutritional Powerhouse
A 100-gram serving of Spinach releases 23.0 kcal energy and is packed with following nutrients:
Nutrients | Amount (per 100 g) |
Carbohydrate | 3.63 g |
Fat | 0.39 g |
Protein | 2.86 g |
Dietary Fiber | 2.2 g |
Calcium | 99.0 mg |
Iron | 2.71 mg |
Phosphorus | 49.0 mg |
Vitamin A equiv. | 469.0 µg |
Thiamine (B1) | 0.078 mg |
Riboflavin (B2) | 0.189 mg |
Niacin (B3) | 0.724 mg |
Vitamin C | 28.1 mg |
Health Benefits of Spinach
Spinach due to its nutritional properties provides plethora of health benefits:
- Prevents Cancer: Source of antioxidants, which fights free radicals produced by the body, thereby can help lower cancer risk.
- Green can make you lean: Rich in insoluble fibre which makes you feel full and aids in weight loss.
- May Help Eye Health: Antioxidants, lutein and zeaxanthin which are related to Vitamin A, may decrease the risk of age-related macular degeneration and cataracts.
- Muscle Mass: Helps a person gain muscle mass and build strength, power, and endurance.
- Regulating Blood Pressure: Being a rich source of potassium as well as lutein prompts the blood vessels to relax thus lowering blood pressure.
- Blood Pigment Production: Source of iron used to make haemoglobin, the main component of red blood cells
Things to Keep in Mind During Spinach Consumption
- Too much consumption can interfere with the body’s ability to absorb nutrients.
- People who are on blood thinning medicines should be cautious about excessive intake.
- Enormous quantities can be harmful for people with kidney problems such as kidney stones.
Conclusion
Spinach is a treasure house of several vitamins and minerals. It is beneficial for our health. Spinach can be made a part of our regular meal and salads. Or could be enjoyed in the form of smoothies. Research shows that it can help fight obesity, diabetes, and cancer. Apart from that, spinach can boost muscle mass. This indicates ‘Popeye-The Sailor Man,’ one of our cherished cartoon characters, was somewhere right about the magical power of Spinach.
-Content partner Happiest Health
