Spinach: Health benefits, Nutrition, Uses, Diet and Side effects of Spinach

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  Health Benefits and Nutritional Value of Spinach The possible health benefits of consuming spinach include improving blood glucose control in people with diabetes , lowering the risk of cancer , and improving bone health. Additionally, this vegetable provides minerals and vitamins that can confer a range of benefits. Dark, leafy greens, such as spinach, are beneficial for skin, hair, and bone health. They also provide protein, iron, vitamins, and minerals. 100 gram of spinach served , contains 28.1 milligrams of vitamin C, 34 % of a person's daily recommended amount. Spinach also contains Iron, Potassium, Vitamin E, and Magnesium.  NUTRITION A cup of raw spinach contains the following: - 7 calories 0.86 g of   protein 29.7 mg of   calcium 0.81 g of   iron 24 mg of   magnesium 167 mg of   potassium 141 micrograms (mcg) of   vitamin A 58 mcg of  folate Iron in Spinach That, however, does not mean that spinach is a poor source ...
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Cucumber: Health Benefits, Nutritional content, Uses and Harms

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Health Benefits of Cucumber

  •  It contains Antioxidants- antioxidants are molecules that block oxidation, a chemical reaction that highly reactive atoms with unpaired electrons known as free radicles.
Oxidative stress caused by free radicals has been associated with cancer, and heart, lung, and autoimmune diseases.

  • Another test-tube study investigated the antioxidant properties of cucumbers and found that they contain flavonoids and tannins, which are two groups of compounds that are especially effective at blocking harmful free radicals.
  • Fruits and vegetables, including cucumbers, are especially rich in beneficial antioxidants that may reduce the risk of these conditions.

  • One study measured the antioxidant power of cucumber by supplementing 30 older adults with cucumber powder. Another test-tube study investigated the antioxidant properties of cucumbers and found that they contain flavonoids and tannins, which are two groups of compounds that are especially effective at blocking harmful free radicals

  • Promotes Hydration- Water is crucial to your body’s function, playing numerous important roles 

    Trusted SourceIt is involved in processes like temperature regulation and the transportation of waste products and nutrients.

     Trusted Source

    In fact, proper hydration can affect everything from physical performance to metabolism. Trusted Source
    Trusted Source

    While you meet the majority of your fluid needs by drinking water or other liquids, some people may get as much as 40% of their total water intake from food.

  • Aids in Weight Loss- Cucumbers could potentially help you lose weight in a few different ways.
    First of all, they are low in calories.
    Each one-cup (104-gram) serving contains just 16 calories, while an entire 11-ounce (300-gram) cucumber contains only 45 calories.
    This means that you can eat plenty of cucumbers without packing on the extra calories that lead to weight gain.
    Cucumbers can add freshness and flavor to salads, sandwiches, and side dishes and may also be used as a replacement for higher-calorie

    alternatives.
  • It may Promote Regularity- Eating cucumbers may help support regular bowel movements.

    Dehydration is a major risk factor for constipation, as it can alter your water balance and make the passage of stool difficult. Trusted Source

    Cucumbers are high in water and promote hydration. Staying hydrated can improve stool consistency, prevent constipation and help maintain regularity. Trusted Source

    Moreover, cucumbers contain fiber, which helps regulate bowel movements.

    In particular, pectin, the type of soluble fiber found in cucumbers, can help increase bowel movement frequency.

  • Lowers Blood Pressure- High blood pressure, or hypertension, can leave you at risk for developing an aneurysm, stroke, or worse. Since cucumbers are high in the electrolyte potassium, they may reduce sodium-induced water retention and thus lower blood pressure.
  • They keep Digestion going Strong- fiber helps improve gut health and bowel movement regularity, is beneficial in managing certain conditions like diabetes and high cholesterol, and will even fill you up to prevent you from overeating.
  • They could Strengthen your Bones- Calcium isn't the only nutrient that keeps your bones strong—think about opting for vitamin K-rich cucumbers more often as well.

Nutritional Content

For every cup of cucumber juice:
  • Calories: 16
  • Protein: 1 g
  • Fat: 0 g (0 g saturated)
  • Fiber: 1 g
  • Carbohydrates: 4 g
  • Sugar: 2 g
  • Sodium: 2 mg
Cucumber packs a lot of Important nutrients
  • Vitamin C: 14 percent of the RDI
  • Vitamin K: 62 percent of the RDI
  • Magnesium: 10 percent of the RDI
  • Potassium: 13 percent of the RDI
  • Manganese: 12 percent of the RDI

Possible Harms


Despite significant benefits, a vegetable can be harmful. It should not be used by people with high acidity, as it contributes to its even greater growth. If the cucumbers are purchased, especially early ones, then it is better to peel them so as not to be poisoned by the nitrates that were used to grow them.

Early cucumbers should not be given to children under three years of age in any form. The vegetable is contraindicated for various problems with the gastrointestinal tract: ulcers, gastritis, etc. It is also not recommended for those who have kidney problems.

Usage

You should eat it with its peel. It contains a significant amount of fiber, necessary for normal bowel function.
The norm will be 300 g of greens per day.
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