Benefits of Spinach

Benefits of Spinach

Benefits of Spinach ;- You must have definitely tasted the taste of spinach in green leafy vegetables at one time or another. Spinach is used extensively in India. It is known as Spinach in Hindi, Spinach in English. The scientific name of spinach is Spinacia oleracea. In this article of health life line, we are going to give you information about the benefits of eating spinach, the uses of spinach and the disadvantages of spinach, which can work in many ways to improve your health.

How many types of spinach are there? 

Spinach is mainly divided into three types on the basis of properties. Which are the following.

  • Savoy Spinach
  • Semi Savoy Spinach
  • Smooth-Leaf Spinach
  • Savoy Spinach

It is a special variety of spinach, whose leaves are shriveled and dark green in color. A species of Savoy spinach is known as Bloomsdale Spinach. This type of spinach is very tasty to eat.

  • Semi Savoy Spinach

This variety of spinach is also very popular. Its leaves are less shriveled than Savoy spinach. It can also be grown at home. This spinach is known to be full of nutritious properties.

  • Smooth-Leaf Spinach

Its leaves are broader and smoother than those of Savoy Spinach and Semi-Savoy Spinach. This spinach is easily cleaned. It is sold openly in the market and in bags.

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After knowing the types of spinach, let us now know what can be the benefits of spinach.

Benefits of Spinach

In this part of the article, let us first talk about how spinach can prove beneficial for health.

Benefits of eating spinach for health

1. For Weight Loss

If you are also troubled by increased weight, then consuming spinach can help in weight loss. This may be possible because spinach has properties related to weight loss. Actually, for weight loss, it is most important that you consume less amount of calories. Spinach is a low-calorie food item, by including it in the diet, you can work to control your increasing weight.  According to another scientific study it was told that spinach can also be consumed to maintain a healthy weight.

2. in cancer

The use of spinach can also prove beneficial for cancer. In fact, spinach is rich in beta-carotene and vitamin-C, and both these nutrients may provide protection against developing cancer cells. Apart from this, they can also inhibit free-radicals and carcinogens (a substance that can cause cancer) like an antioxidant.

3. For Eye Health

The benefits of spinach can also benefit you to avoid eye problems. Actually, to keep the eyesight healthy, it is recommended to consume dark green leafy greens, one of which is also spinach. Vitamin-A and vitamin-C are found in spinach, which can reduce the risk of macular degeneration, which mainly occurs in the eyes.

Apart from this, compounds called lutein and zeaxanthin are found in spinach. Consumption of lutein and zeaxanthin act as antioxidant properties, which may play an important role in improving pigment density in the macula.

4. For bone health

Calcium is the most important nutrient to keep bones healthy, which helps in bone formation and development and strengthens them. Calcium and vitamin K are found in spinach, so you can include spinach in your daily diet to maintain bone health.

5. For Brain Health and Nervous Function

As you have also been told above that the amount of calcium is found in spinach and calcium can help in normal functioning of the nervous system.

The benefits of spinach can also be seen for brain health. Spinach is rich in nutrients like vitamin-K, lutein, folate and beta-carotene that are beneficial for brain-healthy. Consumption of spinach can work to strengthen the memory power.

6. At risk of heart attack

You can also consume spinach to avoid the risk of heart attack. Spinach is counted among vegetables rich in nitrates, which can reduce the risk of death due to stroke and heart attack.

7. To lower blood pressure

The benefits of eating spinach can reduce the risk of blood pressure. The amount of nitrate is found in spinach. Spinach containing nitrates can show beneficial results in reducing blood pressure. At the same time, this condition can also be useful to benefit heart health.

Additionally, spinach contains pepsin (an enzyme), which may help improve high blood pressure.

8. In reducing the risk of anemia

The highest risk of anemia (lack of red blood cells in the body) is seen during pregnancy. This condition can arise due to iron deficiency. Reducing the risk of anemia requires plenty of iron, which can be met through spinach.

9. As Anti-inflammatory

Spinach also acts as an anti-inflammatory to strengthen your health. Actually, the anti-inflammatory action has the property of reducing inflammation and curing chronic inflammation. Therefore, it is recommended to use spinach as an anti-inflammatory diet.

10. To increase immunity

To remain disease free, it is very important to have a strong immunity. Vitamin-E is found in abundance in spinach and vitamin-E can work to increase immunity.

11. Gastrointestinal Health

Gastrointestinal is related to the digestive system. Digestive system Gastrointestinal tract is made up of liver, pancreas, and gall bladder, which helps the body to take food and digest food. An important role of spinach can be seen here, because spinach is rich in fiber and water. Fiber mainly serves to digest food. In addition, fiber can protect against colon cancer to keep the gastrointestinal tract healthy and can work effectively on problems such as constipation.

12. In the treatment of calcification

Calcification is a process in which calcium accumulates in the tissues of the body, causing the tissues to become hard. This may be a normal or abnormal process. An important role of spinach can be seen here. Spinach is rich in iron and may act to inhibit the process of iron calcification. Oxalic acid present in spinach prevents the absorption of calcium.

13. To meet iron deficiency

Spinach is generally known for its supply of iron and as we told you above that there can be a risk of iron deficiency anemia. You can consume spinach for the supply of iron in the body.

14. Relaxes the body

If you feel tired after a long day’s work, then rest assured because the benefits of eating spinach also include relaxing the body. Sufficient amount of calcium is found in spinach. According to a scientific study, consuming calcium helps to relax the muscles of the body.

15. Benefits of Spinach in Pregnancy

The mother needs a healthy diet during pregnancy and spinach can also be included in the list of healthy eating habits. In fact, the mother needs folate during pregnancy, which can reduce the risk of neural tube defects in the baby. Spinach can be consumed to meet the adequate amount of folate. Additionally, during pregnancy the mother needs nutrients such as iron to prevent anemia, calcium for breastfeeding and the baby, and fiber to relieve constipation. These nutrients are found in spinach and the need for these nutrients can be met through the consumption of spinach.

16. To make muscles healthy

Spinach can also prove beneficial for strengthening the muscles of the body because the amount of iron is found in spinach. According to a scientific study conducted by experts, it was told that the iron present in spinach can help in maintaining healthy muscles.

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Let us now know how spinach can be beneficial for the skin.

Benefits of Spinach for Skin

1. For dark circles under the eyes

Spinach is an important source of iron and its consumption may benefit the problem of periorbital hyperpigmentation – a condition of dark circles that occur under the eyes. Periorbital hyperpigmentation can result from iron deficiency. Whereas iron can be replenished through the consumption of spinach, which can provide relief in the problem of dark circles under the eyes. Along with eating spinach, you can also use its juice in the following ways- 

Content

  • a bowl
  • 2 to 4 drops of spinach juice
  • a piece of soft cotton

how to use

  • First, put drops of spinach juice in a bowl.
  • Now apply spinach juice on the affected area with the help of cotton.
  • This process can be repeated twice a week.

2. Hydrate the skin

You can also use spinach to hydrate your skin. The amount of vitamin-C is found in spinach. Vitamin-C has properties that can help improve the hydration of the skin.

Content

  • 2 cups chopped spinach

how to use

  • Make a paste of chopped spinach.
  • Now apply this paste on the skin.
  • Now wash it after 5 minutes.
  • This process can be repeated twice a week.

3. Anti-Aging Benefits

The risk of skin-aging can be increased due to the harmful UV rays of the sun. Here the amino acids present in spinach can provide relief in the problem of skin aging.

Content

  • 1/2 cup chopped spinach
  • lemon juice one teaspoon
  • honey one teaspoon
  • one teaspoon olive oil

 how to use

  • First make a paste of spinach.
  • Now keep it in a bowl.
  • Now add lemon juice, honey and olive oil to it.
  • Wash the skin with water and wipe off the water with a towel.
  • Now apply the spinach mixture on the skin.
  • Finally wash it off after 15-20 minutes.
  • You can follow this process twice a week.

4. To improve skin complexion

Skin-pigment disorder may cause side effects on the skin. Vitamin-C present in spinach is an important nutrient, which acts as an anti-oxidant and can help improve skin tone.

Content

  • 1 cup chopped spinach
  • 3-4 drops honey
  • a plate
  • a clean towel

how to use

  • Finely grind the chopped spinach.
  • Now wash the face skin with water.
  • Now clean the face with a towel.
  • Apply spinach paste on the face.
  • Now leave it on for five minutes.
  • Now wash the face with clean water.
  • This process can be followed twice a week.

5. To Heal Acne

If you are troubled by the problem of acne,  then rest assured because the nutrients present in spinach can be useful to cure this problem. Actually, lack of vitamin-C can increase the problem of acne. At the same time, a sufficient amount of vitamin-C is found in spinach. Therefore, the problem of acne caused by vitamin-C deficiency can be overcome by consuming spinach.

6. For Sun Protection

Spinach can also be used for sun protection. Here once again the vitamin-C found in spinach will be mentioned. Vitamin-C is mainly considered effective for the skin because vitamin-C improves skin texture and protects the skin from the harmful rays of the sun as an antioxidant.

Content

  • 2 cups chopped spinach
  • a plate

how to use

  • Wash the spinach with water and keep it in a plate.
  • Now apply the spinach paste on your skin.
  • Now wash it after 10 minutes.
  • This process can be repeated once a week.

7. To protect against free radical damage

Free radical damage is a condition in which skin cells are damaged by the action of oxidation. However, spinach can be used to avoid free radical damage. Actually, vitamin-C present in spinach can work to protect the skin from free radical damage. Vitamin-C can be fulfilled by including spinach in the diet. Apart from this, you can also use the spinach face pack mentioned below.

Content

  • 1 cup chopped spinach
  • 1/2 tsp lemon juice

how to use

  • First, grind the spinach finely and make a paste out of it.
  • Now keep this paste in a bowl.
  • Now apply this paste as a face pack.
  • Leave it on for 10 minutes then wash it off with water.
  • This process can be repeated twice a week.

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Let us now know the next part of the article that how hair spinach can benefit.

Benefits of Spinach for Hair

Benefits of Spinach for Hair

Some of the benefits of hair spinach are as follows.

1. For hair growth

Minerals can play a major role in hair growth. Spinach contains ample amount of many minerals useful for hair. Adequate amounts of zinc, magnesium and iron are found in spinach, and in a scientific research it has been told that these minerals can play an important role in hair growth.

Stuff

  • chopped spinach 1 cup
  • 4-5 drops mustard oil
  • a bowl

how to use

  • Grind the chopped spinach and extract the juice.
  • Now add mustard oil to it.
  • Now apply it lightly on the hair.
  • Keep it on the hair for about half an hour.
  • Then wash the hair.
  • This process can be repeated twice a week.

2. Prevents hair fall

The benefits of spinach can also be seen. to prevent hair fall. Actually, zinc deficiency can be one of the main reasons for hair loss. Adequate amounts of zinc and magnesium are found in spinach. You can supplement zinc and magnesium by using spinach in food, which can prevent hair loss.

Above you were given information about the benefits of spinach and now you are being told about the nutrients present in spinach.

Nutritional Value of Spinach

The nutrients present in spinach are being told through the table given below.

NUTRITIONAL ELEMENTSQUANTITY PER 100 GRAMS
Water91.40g
Energy23 kcal
protein2.86 g
Total lipid (fat)0.39 g
Carbohydrate3.63 g
fiber, total dietary2.2g
sugar, total0.42 g
MINERAL
 calcium99mg
Iron2.71 mg
magnesium79 mg
Phosphorus49mg
potassium558mg
sodium79mg
zinc0.53mg
VITAMINS
Vitamin C, Total Ascorbic Acid28.1 mg
thiamine0.078 mg
Riboflavin0.189 mg
niacin0.724 mg
Vitamin B60.195 mg
Folate, DFE194μg
vitamin b120.00μg
Vitamin A, RAE469μg
Vitamin A, IU9377IU
Vitamin E (alpha-tocopherol)2.03mg
Vitamin D (D2+D3)0.0 μg
vitamin D0 IU
Vitamin K, (phylloquinone-phylloquinone)482.9μg
LIPIDS
Fatty Acids, Total Saturated0.063g
Fatty Acids, Total Monounsaturated0.010 g
Fatty Acids, Total Polyunsaturated0.165g
Fatty Acids, Total Trans0.000g
cholesterol0 mg
caffeine0mg
benefits of spinach

In the next part of the article, you are being told the right time and right way to eat spinach.

Right time and right way to eat spinach

You can eat spinach in this way-

  • You can eat spinach as a vegetable.
  • Spinach can be used in green salad.
  • You can drink spinach by making juice.
  • You can eat spinach cooked with lentils.
  • Spinach can be used in parathas.
  • You can eat spinach as a vegetable with paneer.

right time to eat spinach

  • Looking at the benefits of spinach juice, its juice can be consumed in the morning.
  • You can eat spinach as a vegetable at night.
  • Spinach can be consumed as a green salad.

amount of spinach

1/2 cup of boiled spinach or 1 cup of green spinach can be consumed in a day. However, one must consult a dietician once to consume the right amount of spinach.

This section of the article will tell you how to choose spinach and preserve it for a long time.

How to choose spinach and preserve it for a long time?

how to choose

It is very important to keep these things in mind while choosing spinach

  • While selecting spinach, keep in mind that the color of spinach should be naturally green.
  • If it smells bad, don’t buy it.
  • While selecting spinach, make sure that there is no dust and soil in it.
  • Always choose spinach with fresh leaves.

how to keep safe

Spinach should be stored unopened in an airtight bag in the refrigerator for 3 to 5 days. You can also keep it open in a basket in the kitchen. It can also be kept wrapped in a wet cloth to maintain its freshness.

Note – Use the spinach sealed in the packet only till the last date of use.

Let us now know in the next part of the article what can be the disadvantages of spinach.

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Disadvantages of Spinach

Eating spinach has both advantages and disadvantages. After knowing the benefits of eating spinach, let’s know about its disadvantages-

  • The amount of calcium in spinach is sufficient and excessive intake of calcium can cause heart disease.
  • It contains fiber content, excessive consumption of which can lead to flatulence, bloating and abdominal cramps.
  • Beta-carotene (a form of vitamin A found in fruits and vegetables) present in spinach may increase the risk of cancer in people who smoke.
  • Spinach is rich in potassium and excessive amount of potassium can cause vomiting, diarrhea. 
  • People who have kidney related diseases are advised to refrain from consuming spinach. Especially people suffering from kidney stones are told to stay away from spinach rich in oxalate and potassium.

In this part of the article, you are being told about which people should not eat spinach.

Which People Should Not Eat Spinach

Spinach should not be eaten by the people mentioned below.

  • Spinach is rich in beta-carotene (a form of vitamin A), which may increase the risk of cancer in people who smoke. Therefore, smokers should avoid consuming spinach.
  • Pregnant women should avoid consuming spinach, because vitamin-A is found in it, the high amount of which can increase the risk of birth deformities (birth defects) in the baby.
  •  After reading this article, you must have understood that the health benefits of spinach can be beneficial for you. From the benefits of spinach juice to the precautions related to the consumption of spinach, it is also necessary to pay attention to it. If you face any of the side effects mentioned in the article from consuming spinach, then contact the doctor immediately. Hope you liked this article of ours. By sharing this article as much as possible, make other people aware of the benefits of spinach.

Frequently Asked Question-

Q.1 Is spinach good for you

If you eat spinach then it is complete for your health because it contains iron, magnesium, calcium, potassium, folate and vitamin A which helps your health in every way. Spinach contains fiber which has the ability to control blood sugar, so if you are a patient of sugar then you must consume it.

Q.2 How to eat spinach?

How to eat – If you want to take full advantage of eating spinach, then make its juice and drink it. Apart from this, you can make spinach curry such as potato spinach, palak paneer, spinach corn or spinach greens. You can eat 8-10 leaves of spinach after waking up in the morning.

Q.3 For how many days should you drink spinach juice? / increase immunity

Therefore, people who have weak immunity, they can consume spinach juice three to four times a week.

Q.4 What happens if you eat spinach greens?

Spinach contains sufficient amount of anti-oxidants. Eating spinach reduces the risk of infection in the body and you do not fall ill. By eating spinach, bones become strong, eyesight also increases, apart from this there are many other benefits. Spinach is the main vegetable eaten in green vegetables.

Q.5 How much spinach should you eat?

Do you know that if you eat 100 grams of spinach every day, then only 23 calories will increase in your body. This is very little compared to the amount of nutrients it gives you. Spinach is such a nutritious food that contains all the essential vitamins such as vitamins A, C, K, folic acids, calcium and iron.

Q.6 What happens if you drink spinach and beet juice?

By drinking this, the lungs get enough oxygen. According to experts, in the treatment of corona in allopathy, patients are being given zinc, vitamin B-12, vitamin-C, calcium, etc., all of which are naturally present in spinach and beetroot. It is also rich in iron and nitrous oxide.

Q.7 What are the disadvantages of eating spinach?

According to experts, excessive use of spinach can cause problems like flatulence, diarrhea, kidney stones, gout. The body takes a little longer to absorb the elements present in spinach, so it is beneficial to avoid eating spinach daily, otherwise it can lead to flatulence and constipation.

Q.8 Does spinach make gas?

Spinach is a good source of fiber. Fiber is essential for digestion. If fiber is taken in more quantity, then it takes time for the body to get used to it. Therefore, excessive consumption of it makes stomach ache and gas diseases.

Q.9 How much iron is in spinach?

There is 2.72 mg of iron in 100 grams of spinach. But there are some foods that contain more iron than spinach. Due to lack of iron in the body, there are problems like headache, cold hands and feet, dark circles under the eyes or dizziness. We are telling about such food which contains more iron than spinach.

Q.10 How to consume spinach?

Generally, spinach can be eaten either raw or cooked. Calorie is found in very less quantity in it, due to which your health remains better and weight does not increase. It boosts the immune system and also controls blood pressure.

Q.11 Why is spinach green?

Every doctor recommends eating green leafy vegetables. As soon as the name of green vegetables is taken, the name of the vegetable that first comes to mind is spinach. Spinach is such a nutritious food, which has innumerable benefits for health. Spinach is rich in vitamin A, vitamin C, vitamin K, magnesium, manganese and iron.

Q.12 How to plant spinach in pot?

When the vine grows, let it climb with the help of wire etc. Keep the pots in such a place where they get sunlight and wind. Sow 15-25 grams seeds of coriander, fenugreek, spinach per pot and apply water. Plant only one type of plant in a pot.

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