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 of iron. In fact, a comparison of the iron content of common vegetables reveals that raw spinach contains a fairly good amount of dietary iron. The approximate iron content of common vegetables per 100 grams (3.5 ounces), based on USDA's nutrient data:

A cup of raw spinach has 29.7 milligrams of calcium or 3 percent of the daily value. Eat a cup of cooked spinach instead, and you'll be consuming 244.8 milligrams of calcium, or 24 percent of the DV. The calcium in spinach, however, isn't all available for absorption. Only about 24 percent of the calcium in spinach is available to your body

Raw spinach, along with other leafy greens, is a good source of magnesium. One cup of raw spinach contains 24 milligrams of magnesium. The daily value for magnesium is 400 milligrams, and a cup of raw spinach provides 20 percent of the daily value based on a 2,000-calorie diet.














HEALTH BENEFITS

Diabetes Management - Vegetables, such as spinach, are good for everyone and are very important to diabetics. They contain an adequate amount of vital nutrients to nourish your body. Spinach is considered to be one of the healthiest among all vegetables because of its dietary fruitfulness and for its nutrient richness.

Cancer Prevention - Spinach may help reduce your risk of cancer because it contains multiple nutrients. First, spinach contains beta-carotene, which is used to form Vitamin A. Next, it also contains Vitamin C, an antioxidant. Both beta-carotene and Vitamin C are important nutrients and serve as protectors against developing cancer cells. As antioxidants, they help block free radicals and carcinogens (a substance that can cause cancer) in the body.

Bone Health - Iron: Spinach is an excellent source of this essential mineral. Iron helps create hemoglobin, which brings oxygen to the body's tissues. 
Calcium: Calcium is essential for bone health. This mineral is also a crucial signaling molecule for the nervous system, heart, and muscles.

Skin and Hair Health - Spinach has a lot of healthy plant compounds that can keep your skin and hair healthy. This leafy green is full of vitamins, minerals, and antioxidants and is a common part of many diets around the world.

Lowering Blood Pressure - Spinach is a rich source of nitrates, which are naturally occurring chemical compounds that can improve blood flow and lower blood pressure. "Spinach can increase production, action, and function of nitric oxide in your body," Khubchandani says. "Nitric oxide helps to dilate and widen blood vessels. This helps lower blood pressure."

Management of Asthma - Asthma management Eating a diet rich in fruits and vegetables may help reduce the severity of asthma symptoms and lessen the risk of attacks. Antioxidants, such as vitamin C, vitamin E, and beta carotene, may all assist lung function, and spinach contains all three.

Promotes Digestive Regularity - Spinach is high in fiber and water, both of which help prevent constipation and promote a healthy digestive tract.

SIDE EFFECTS
Spinach is typically safe to consume as part of a well-rounded, nutritious diet. However, some people may benefit from limiting their intake of this vegetable.

Spinach is also rich in dietary oxalate. Consuming large amounts of oxalate in the diet can increase a person’s riskTrusted Source of developing kidney stones.

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