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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Pineapples: 8 Impressive Health Benefits of Pineapples, Nutrition and Side Effects

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  • Pineapples in Kenya are mainly grown in Thika, Malindi, and Kisii. Pineapple is grown for its fruit that is eaten fresh, as dessert, in salads; processed into juice, jam, dried fruits, and preserves (crystallized and glace fruit); cooked in pies, cakes, puddings; or used in sauces.
  • Pineapple's health benefits include improving the body's immune system, being a great source of healthy carbs, lowering the risk of cancer, helping heal wounds, improving gut health, strengthening bones, improving eye health, and promoting tissue and cellular health of the skin. 
Other benefits include alleviating the common cold and strengthening gums.
What is Pineapple?
  • It is the widest consumed tropical fruit in the world. It tastes very sweet and can be eaten as well as processed into juice. Although many people prefer it in juice form, there are countless benefits to eating it fresh.
  •  Getting through its hard shell might be a daunting task, but once you get through, the yellow inner fruit is delicious. The fruit could be a bit sour, but it all depends on your luck so that makes it fun to consume. You never really know what you might get.
What makes pineapple so Healthy?

  • Pineapple’s impressive nutrition stories make it a healthy dessert, side dish, or anytime nosh. A one-cup serving (165 grams) offers just 75 calories and 0% of your recommended daily value of cholesterol, sodium, and fat.
  • If you go to the store and purchase a can of pineapples, you will find that they contain important nutrients that our body needs daily. 
  • We might get these nutrients from other food items, but adding pineapples to your diet is an extra bonus. Since they contain vitamin C and manganese, they are excellent at healing sore gums and revitalizing our immune system. 
  • They are also a source of vitamin B1, vitamin B6 as well as folate. All of this help maintain the integrity of your body. 
8 Impressive Health Benefits of Pineapples

  • Strengthens Gums- Pineapples also consist of astringent, which helps prevent bacteria from affecting your gums. We are still susceptible to bacterial infection in our gums regardless if we brush our teeth or not. In that situation, a cup of pineapples can help reduce the risk of you having to suffer for weeks, not to mention the constant pain you face while trying to chew something. Pineapples really are nature’s greatest gift to us as they have all the properties needed to help defend us against a world full of diseases, infections, and most of all, cancer.

  • Improves Immunity- Since pineapples contain bromelain, they are a key defender against any external viruses affecting your body. Imagine not getting sick anymore due to an increased intake of pineapples daily. You can enjoy them in a fresh tropical cocktail and not even notice that behind the great taste, the fruit is actually benefiting your body. Improved immunity also means lesser damage to organs due to inflammatory diseases as they will never get the chance to affect you in the first place.


  • Helps Heal Wounds First- Certain diseases can prevent the body from healing itself properly. A weak body cannot sustain its cellular growth hence the person’s life could be in danger. The high quantity of bromelain in pineapples has been shown to increase the healing ability of human beings. The research carried out at Saarland University produced such amazing results that later on the findings were used to manufacture and promote pineapple lotions.

  • Helps in Digestion -Here’s another reason to make pineapple your go-to dessert: Pineapple contains a significant amount of fiber, which is associated with better digestion. It also contains bromelain which is thought to be good in aiding in digestion.

  • Promotes Tissue and Cellular Skin Health- The fruit has an ever-increasing list of benefits. One of the major items on that list is how pineapples help keep your skin intact and help prevent any skin problems through cellular degeneration. People who consume one pineapple a day are known to have increased collagen synthesis, which is an integral part of your skin health. Other than that, pineapples also contain vitamin C,  which is a skin rejuvenator.

  • Reliefs Arthritis Pain- In addition to packing vitamins and minerals that your body needs daily, pineapples are a storehouse for bromelain. This plant enzyme or phytochemical appears to ease joint inflammation and might help decrease the amount of pain that you experience from arthritis. Along with its sweet goodness, the pineapple is a go-to fruit that may help you maintain your mobility despite arthritis. Consult your doctor before using pineapple in any form to treat a health condition.

  • Helps Strengthen Bones- Along with bromelain, pineapples also contain manganese which is important for bone regeneration as well as bone growth and help. Pineapples have an ample amount of manganese present making them the perfect substitute for meat and milk. 

  • Fights Inflammation- Zumpano in his research says that our bodies need inflammation to help fight off illnesses, but too much inflammation in the body, especially over long periods, can lead to conditions like cancer.” The anti-inflammatory power of bromelain fights inflammation and suppresses the growth of tumors. 
Nutritional Pineapple
  • If you go to the store and purchase a can of pineapples, you will find that they contain important nutrients that our body needs daily. 
  • We might get these nutrients from other food items, but adding pineapples to your diet is an extra bonus. 
  • Since they contain vitamin C and manganese, they are excellent at healing sore gums and revitalizing our immune system. 
  • They are also a source of vitamin B1, vitamin B6 as well as folate. All of this help maintain the integrity of your body.
  • One cup of pineapple chunks (165g) provides 82 calories, 0.9g of protein, 22g of carbohydrates, and 0.2g of fat. Pineapple is an excellent source of vitamin C.
  • Carbs- As with the majority of fruits, the calories from pineapple come primarily from carbohydrates. One cup of fresh pineapple chunks contains 22 grams of carbohydrates. Of these 22 grams, 16g are in the form of sugar (fructose) and 2g come from fiber.
  • Minerals and Vitamins- Pineapples are an excellent source of vitamin C. One cup offers a full day's worth. In addition, one serving of pineapple has 181 micrograms of copper. Given that the adequate intake (AI) for copper is 900 micrograms per day, eating pineapple is a great way to reach the recommendation for these essential minerals.

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