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Benefits of Spinach

26 March 2020

Ask any 90’s kid about the goodness of spinach, and they will probably think of "Popeye the Sailorman". Popeye, with his odd accent and improbable forearms, used spinach to great effect, a power up that gave him great strength when encountered with various challenges. While the effects of spinach are exaggerated within the cartoon, the vegetable without a doubt contains high nutritional value.

Scientifically known as Spinacia Oleracea, spinach belongs to the amaranth family and is related to beetroots and quinoa. This leafy vegetable is believed to be of Persian origin. By the 12th century, it had spread across Europe and became a desirable leafy green known for good health. You can have it raw in salads, steamed, and blended in a soup or sautéed with other veggies. It is rich in vitamin A, C and K, magnesium, iron and manganese.

But there is so much more to this leafy vegetable than meets the eye.

Spinach is a rich source of vitamin K, which helps in promoting the production of a protein called Osteocalcin that is responsible for stabilising calcium in the bones. In addition to being rich in vitamin K, spinach is also a great source of calcium and vitamin D, dietary fibre, potassium, magnesium and vitamin C, which are important nutrients that are good for bone health.

According to Academy of Nutrition and Dietetics, phytonutrients in spinach and other plant foods are linked to lowering risk of colon cancer, breast cancer, advanced prostate cancer, and esophageal adenocarcinoma. Cancer-fighting phytonutrients including carotenoids and flavonoids aid to help prevent and repair DNA damage.

True to its superfood moniker, spinach is loaded with not just one but three blood-pressure-lowering ingredients namely potassium, folate and magnesium. Potassium helps to release sodium (and fluid) from the body to lower blood pressure while magnesium enables our tiny blood vessels to relax, helping to maintain elasticity and normal blood flow. As for folate, it helps to break down homocysteine, an amino acid that has the potential to damage inner artery walls.

Spinach is known for being full of vitamins and minerals, but they also contain folate (a type of vitamin B), which could be especially important for people with asthma. An article by the Immunology and Allergy Clinics of North America suggests that kids who didn’t get enough folate and vitamin D were more likely to experience one or more severe asthma attacks than kids who had/consumed enough of the both nutrients.

Spinach contains a powerful antioxidant known as alpha-lipoic acid, which has been shown to lower blood sugar levels and increase insulin sensitivity while decreasing peripheral neuropathy [weakness or numbness in the hands or feet] in patients with diabetes. A 2006 study by Diabetes Care found that consuming 600 mg of alpha-lipoic acid orally every day for five weeks improved neuropathic symptoms, such as stabbing and burning pain, numbness in feet and paresthesia (a tingling or itching sensation), more than a placebo.

Due to its excellent taste and nutritional value, spinach is a popular leaf all over the world and remains a highly recommended dish to include in your daily diet. Unlike other seasonal vegetables such as broccoli or squashes, spinach is available all year around making it a versatile green to have. And with all the benefits we’ve just laid out, we’re surprised you’ve not ordered some your next meal… or have you?

Reference :

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Benefits of Spinach

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