In this Spinach Nutrition Facts: Health Benefits, Weight Loss And Side Effects article, we will highlight the most important type of leafy vegetables, which is spinach, while identifying its nutritional elements and the important characteristics that make it an important vegetable that must be added to Your Resurge Diet.
Spinach Nutrition Facts
Common name: Spinach.
Scientific name: Spinacia oleracea.
Spinach is a leafy green vegetable with green leaves that can be consumed raw or cooked, and its leaves are dark green and soft to the touch with beautiful appearance and small green tender buds can be eaten from them.
Spinach can be easily used in all of your recipes as the best season for fresh and locally grown spinach is in the spring in May and June.
Choose green, clear, shiny, spinach leaves and avoid dirty, damaged, or yellow contaminated leaves.
Spinach vegetables contain a group of vitamins such as vitamin A, and a group of vitamins B as vitamin B1, B2, B6, B9, and vitamin C, E and K.
It contains a group of essential minerals such as iron, magnesium, manganese, copper, zinc, calcium, phosphorus and potassium.
Spinach is full of iron
For generations, mothers believed in this belief and tried to get their children to eat spinach because it contains large amounts of iron, as spinach contains 2.7 mg of iron per 100 grams.
Spinach and Fiber
Spinach contains ample amounts of dietary fiber at a rate of 8.5 grams per 100 grams as it contains soluble and insoluble fibers so it may be suitable for people with high levels of sugar and fat.
Spinach, lutein and zeaxanthin
Cooked spinach contains approximately 6 times the lutein, zeaxanthin, and beten, especially in raw spinach.
Lutein or zeaxanthin have beneficial effects on eye health and may help prevent some types of cancer, especially breast and lung cancer. However, more research is needed to confirm a specific contribution of lutein and zeaxanthin in preventing these diseases.
Spinach and antioxidants
Spinach contains various antioxidants such as carotenoid compounds as antioxidants generally help to neutralize free radicals in the body and thus prevent the emergence of cardiovascular diseases, some types of cancer and various chronic diseases.
Spinach and ferric acid
Spinach also contains ferric acid, an anti-oxidant compound that protects human cells against oxidative stress and possibly the formation of some types of cancer.
(ferric acid is a type of organic compound and is derived from the plant phenol, which forms the plant cell wall and is used in the manufacture of some aromatic compounds.)
Accordingly, a large percentage of the ferric acid in food (and especially spinach) reaches the large intestine, which helps protect colon cells from cancer.
Spinach and betaine
Spinach is one of the most foods that contain betaine (which is the nitrogen compound that is found naturally in several types of the plant and animal kingdom where consumption of betaine in particular can help in treating some liver diseases such as fatty liver).
It will also reduce the level of homocysteine in the blood, an amino acid that when it is too high in the blood becomes a risk factor for cardiovascular disease.
Betaine can also be consumed to improve athletic performance, especially by improving endurance.
Spinach and chlorophyll
Spinach contains about 1% of chlorophyll, which is a green dye found in many leafy vegetables, where chlorophyll has the ability to inhibit the growth of human cancer cells.
Spinach and glycolipids
Spinach is one of the plants that contain most of these glycolides. These compounds have certain anti-cancer potentials and anti-inflammatory properties.
Spinach, vitamin K and anticoagulants
Spinach contains a high amount of vitamin K This vitamin is necessary among other things for blood clotting, which can be made by the body in addition to that it is found in some foods.
People who take anticoagulant medications must eat a diet whose vitamin K content is relatively stable from day to day and spinach is considered part of the list of foods that must be eaten at most once per day and each time up to a maximum of 250 ml (1 cup) if it is raw or About 60 ml (¼ cup).
It is highly recommended that people receiving anticoagulant therapy consult a dietitian or doctor to know the food sources of vitamin K and to ensure a daily stable intake of as much as possible.
Spinach Health Benefits
Spinach contains many benefits that make it the most important vegetable in the body:
Spinach protects against cancer
Spinach is associated with a lower risk of developing breast cancer and is associated with a lower risk of esophageal cancer, because spinach is among many plants has the strongest ability to disable some enzymes associated with the appearance of cancer as well as to prevent the growth of cancer cells.
Chlorophyll, flavonoids and lutein in spinach help fight cancer cells.
According to a study published in Cancer magazine, the presence of spinach in the diet on a regular basis reduces the risk of ovarian cancer by 40%.
Spinach for Eye Health
Spinach provides regular intake of carotenoids that may come from regular consumption of this type of vegetable and is associated with a lower risk of macular degeneration, cataracts and retinitis.
The main carotenoids in spinach (lutein and zeaxanthin) have the ability to protect the eye and the retina and thus protect the eye from the oxidative stress that can be harmful to it.
Spinach to prevent anemia
The high level of nutrients in spinach helps in the formation of red blood cells, which is an important product for blood in general. Therefore, with regular consumption, it protects against anemia.
Spinach juice contains a high content of iron and helps in treating anemia.
Also, spinach juice mixed with carrot juice can help in treating anemia in women, especially during menstruation.
Spinach treats and reduces rheumatoid arthritis
Because of the alkaline spinach characteristic, rheumatoid arthritis improves completely.
Spinach cleans body tissues and helps maintain alkaline blood levels.
Spinach to combat digestive problems
Because spinach is rich in fiber, it helps in treating stomach problems such as gastritis, ulcers, colon, poor digestion and constipation, especially to reduce the problem of chronic constipation.
Spinach contains fiber to rid the body of toxins, facilitate digestion and improve the function of the digestive system.
Because spinach contains chlorophyll, it is a laxative, stimulates the muscles of the intestine to move and facilitates defecation.
Relieves inflammation of the small intestine and is useful for pneumonia.
Spinach helps speed up the digestion process due to a substance called spankin as it stimulates the stomach and increases its secretions.
Spinach soup with coriander is useful for headache caused by indigestion and digestive disorders, and if you drink spinach soup with lemon juice, sumac or pumpkin juice, it will relieve the headache caused by gallbladder disorders.
Spinach to fight osteoporosis
Vitamin K in spinach and calcium helps prevent osteoporosis and strengthen bones.
It also helps reduce joint pain and swelling.
Spinach juice with flaxseed also helps reduce pain caused by osteoporosis, and eating spinach juice regularly prevents joint pain.
Spinach to fight high blood pressure
One of the best and most important benefits of spinach is that it treats high blood pressure as consuming spinach juice helps reduce high blood pressure because spinach juice is rich in manganese and that by drinking its juice once or twice a week can maintain normal blood pressure.
High levels of folic acid and antioxidants in spinach help lower body hormone levels and reduce the risk of atherosclerosis.
Spinach For Respiratory Health
Eating spinach is effective in cooling thirst and has been recommended since ancient times to reduce swelling and sore throats.
Spinach helps relieve dry coughs by cooking an equal amount of spinach leaves with barley in almond oil and eating this mixture.
The spinach rich in vitamin C also cools the body heat due to colds and flu.
Spinach is good for pregnant women
Spinach is very good for pregnant women because it provides the nutrients necessary for the growth of the fetus, in addition to that it increases the quantity and quality of milk in the mother’s body.
And spinach contains folic acid greatly benefit the pregnant woman.
Spinach is very important for women during menstruation, especially for women at risk of iron deficiency as it increases the number of red blood cells.
Spinach Helps To Lose Weight
Spinach contains a biological substance that has the ability to reduce hunger and lose weight and if you drink spinach juice before eating it will reduce your appetite.
Spinach also has very low energy as each 100 grams of spinach contains 10 kilocalories of energy.
Spinach Benefits For Skin
Over time, the skin loses radiance and softness and begins to appear wrinkles and dark spots, and instead of using creams, tonics and anti-aging masks we recommend drinking a cup of spinach juice daily, because with high spinach content of antioxidants it guarantees the health of the skin and maintains its moisture, and also helps in fighting Adverse effects on the skin.
Vitamins and antioxidants in spinach play an important role in brightening the skin and its health.
If you want to avoid skin disorders and problems, drink spinach juice regularly for best results.
The benefits of spinach for Hair
Spinach resists oxidative stress
A clinical study in humans concluded that the daily consumption of cooked spinach (about ¾ cup) leads to better resistance of white blood cells to oxidative stress, which indicates that spinach contains antioxidants that provide protection and reduce the risk of cardiovascular disease, some types of cancer and other chronic diseases The presence of antioxidants in vegetables and fruits can play a role in these protective effects.
Spinach and urine retention
If a person suffers from urinary retention, he can treat this discomfort by mixing half a cup of spinach juice with the same amount of almond oil or olive oil, and he drinks a teaspoon of it before each meal and at the rate of 3 spoons per day only.
Spinach and gum health
Consuming spinach juice prevents bleeding gums because natural spinach juice has a high vitamin C content.
Spinach Side Effects
The downside is that spinach is despite all the nutrients it contains but this type of vegetable is full of a substance called oxalate that can cause gout.
The amount of nitrate in spinach is very high because it needs nitrogen growth.
People at risk of developing stones in the urine (kidney stones consisting of oxalate and calcium, also called kidney stones), should limit the consumption of foods rich in oxalate, including spinach.
Spinach side effects is not appropriate for patients with arthritis, kidney stones and cystitis due to its oxalate content as well.
How do I preserve the nutrients in spinach?
The most healthy way to consume vegetables and preserve their nutrients from vitamins and minerals is to boil them, but sometimes we make small mistakes without realizing this and lose all their benefits and vital colors when boiling them, so how do we overcome these mistakes?
The higher the water temperature, the less time to boil spinach leaves, so you have to soak the cut spinach leaves with a little water. This method does not take time to reach the boiling temperature and causes spinach to lose its vitamins.
Attention to boiling at a low temperature of 4 to 5 minutes should be sufficient so that the nutritional value is not lost.
And the lid bowl should not be closed because if the water vapor and the heat that will form inside remain, it will soften the vegetables, which will lead to fading colors and deteriorating shapes.
In order for spinach not to lose vitamins and minerals during boiling, we recommend steaming it as it is considered the healthiest slow cooking method.