Why Spinach Considered Health And How To Add Them In Kids Plates

Spinach is one of the healthiest vegetables in the world. They are also known as Spinacia oleracea and are known to originate from Persia. It's know to belongs to the amaranth family and is related to beets and quinoa.

Spinach are rich source of a multitude of nutrients, that makes them one of the healthiest vegetable. Spinach are not only super low in calories but are packed with minerals like  magnesium, potassium, vitamins such as B6, B9, E along with iron, folic acid, calcium and many more.

Additionally they are also rich in phytonutrients such as carotenoids (beta-carotene, lutein, and zeaxanthin) and flavonoids - all of which provide us with powerful antioxidant protection.

Spinach are not only nutrient rich, they are also known to protect against inflammatory problems, blood pressure issues, bone problems and stress-related issues, reduce oxidative stress, help prevent cancer, and may also benefit eye.

You can enjoy this versatile food as a salad, vegetable juice or a green smoothie. It can also be cooked lightly and eaten as a side dish or added to other soups and dishes.

This article tells you everything you need to know about spinach.

Spinach Nutrition Facts

Here's the nutritional value for 3 cups of fresh spinach (85 grams).

• Calories: 20 
• 0 gram of fat
• 64.6 mg of sodium
• 3 gram of carbohydrates
• 2 gram of fiber
• 0 gram of sugar
• 2 gram of protein
• 10mg of vitamin K
• 24mg of vitamin C

Health benefits of spinach

Spinach Improve Eye Health

Spinach is packed with carotenoids like beta-carotene, lutein and zeaxanthin that are responsible for color in some vegetables, and also promote eye health and protect against eye diseases like macular degeneration and cataracts. [1] [2] [3] [4]

This leafy green is also rich in antioxidants, which reduce the damaging effects of free radicals, which can have a negative impact on your vision, and lead to age-related issues like glaucoma.

Studies have also shown that lutein and zeaxanthin may even be able to reverse existing damage. [5] [6]

May Lower Blood Pressure

Spinach may help lower your blood pressure as they are rich in nitrates, that is known to lower blood pressure while decreasing the risk of heart disease. [7] [8]

A study in  27 people found that eating spinach effectively lowered blood pressure levels. Several other studies observed similar effects, indicating that spinach boosts heart health. [9] [10] [11]

Additionally spinach is also rich in potassium and low in sodium, that helps  lower high blood pressure. Plus, antioxidants and special peptides found in spinach are also beneficial to lower blood pressure.

Spinach May Help Prevent Cancer

Spinach contains flavonoids that protect from cancer and strengthens the immune system. In fact, studies have shown that spinach  may slow down cell division in human stomach cancer cells and may reduce the risk of skin cancer.

In one study, phytonutrients in spinach have demonstrated they can reduce oxidative damage. This may reduce the risk of inflammation-related conditions . [12]

Several human studies have found that spinach consumption to a reduced risk of prostate cancer. Eating this leafy green may also help prevent breast cancer. [13] [14]

Additionally spinach contains two components, MGDG and SQDG. Studies have also found that these compound helped slow tumor growth in a person’s cervix. They also decreased the size of the tumor.  [15] [16]

Help Fight Oxidative stress

Spinach is packed with antioxidants that help fight free radicals. They also contains a compound called Lutein, which is needed to reduce the oxidative damage. 

In a study in 8 healthy people found that spinach helped prevent oxidative damage. Although this study was quite small, its findings are backed up by other animal and human research. [17] [18] [19]

Additionally spinach is also rich in vitamin C, vitamin E, vitamin A and manganese, and its fantastic source of the antioxidants zinc, and selenium, spinach helps lower the risk of numerous health problems related to stress.

Spinach May Help Improve Bone Health.

According to an article published by the National Osteoporosis Foundation, spinach can help in the prevention of osteoporosis and other bone related issues. 

Spinach can help you make your bones stronger and dense due to the presence of vitamin K and calcium in it. Basically, vitamin K is one of the most essential nutrients that are needed for bone regeneration and healing of bones. [20]

Spinach gives you of 99 mg of calcium in the single serving (which is 10% of the recommended daily allowance) that may help improve bones and teeth. Additionally spinach is also rich in protein that protects the collagen structures in the bones and strengthens both muscles and bones.

Other Health Benefits Of spinach

Here are some additional health benefits of eating spinach.

• Spinach Helps with Cholesterol
• Help Regulates Hypothyroidism
• Spinach may help weight loss
• May Help Boost Immunity
• Spinach Can cure Arthiritis
• Helps In The Prevention Of Adult Asthma
• Spinach Help Control Diabetes
• Prevents The Risk Of Alzheimer’s Disease
• Reduces Appetite And Increases Meal Satisfaction
• Anti-Carcinogenic Properties

Potential Downsides

Spinach is generally considered very healthy. However, it may cause adverse effects in some individuals. Here are some of the common risks associated with  consuming spinach

• Kidney Stones.
• Abdominal Pain.
• Blood clotting.
• Low Blood Pressure.
• Convulsions.
• Vomiting.
• Weak Pulse.
• Headache.

How To Add Them In Diet

Spinach are great as they can blend with almost every dishes, from juices, soups to salads, from side dishes to main courses. You can simply add them with pasta, on in your salad. They are also delicious when blended in smoothie.

Here's a simple recipe that you can try right now.

Spinach Smoothie

Nutrient fact: Calories: 105kcal | Carbohydrates: 23g | Protein: 9g | Fat: 1g | Saturated Fat 1g|Sodium: 85mg | Potassium: 293mg | Fiber: 3g.

Ingredients

• 1 cup ice cubes
• 2 cups frozen pineapple chunks
• ½ cup frozen banana slices, about 1 medium banana
• 1 cup diced apple, Fuji, red, or green apple, cut into 1-inch pieces
• 2 cups baby spinach
• ½ cup nonfat plain Greek yogurt, or dairy-free
• 1 cup unsweetened almond milk

Procedure: 

Toss all the fresh ingredients in a blender and pulse them until you have a desirable texture, pour in your favourite bowl, top them with your favourite garnish, and you are ready to enjoy!

Cheers! 🥂

The bottom line

No doubt spinach are amazing, they are not only rich in vitamins and minerals, but they are also amazingly good on your health. From decrease oxidative stress, improve eye health, and help prevent heart disease to preventing cancer they can help in all.

If you’re interested in its health-boosting potential, you should definitely add them as they are delicious too, and blends with almost every dishes.

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