Spinach is a leafy green vegetable and it has a lot of benefits for us. In botany, it is called Spinacia oleracea and belongs to the subfamily “Mellows” of the Amaranth family, which also includes beets and quinoa.
For the first time, spinach was grown on the territory of ancient Persia (modern Iran). In the modern world, the main countries supplying spinach are the United States and China.
Spinach is full of nutrients and antioxidants and is considered a very healthy product.
Eating spinach can benefit eye health, reduce the body’s oxidative stress, help prevent cancer, and lower blood pressure.
There are many ways to cook spinach for food. It is used both in raw and cooked form. You can buy it canned or fresh. It can be eaten as a separate dish or used as an ingredient for cooking.
The article will cover the following topics: nutritional value and nutritional compounds in spinach, benefits and harms to human health.
Nutritional value of spinach
Spinach is 92% water, 4% carbohydrate and 3% protein.
Below is information about the nutrients found in raw spinach per 100 gr.
Calories : 23 kcal
Water : 91%
Proteins : 2.9 grams.
Carbohydrates : 3.6 gr.
Sugar : 0.4 g.
Cellulose : 2.2 gr.
Fat : 0.4 g.
Saturated Fat : 0.06 gr.
Monounsaturated fats : 0.01 grams.
Polyunsaturated fats : 0.17 gr.
Omega-3 fatty acids : 0.14 gr.
Omega-6 fatty acids : 0.03 gr.
Trans Fats : ~
Most carbohydrates in spinach are made from fiber.
Spinach also contains 0.4% sugar, mainly glucose and fructose.
Spinach has a high content of insoluble fiber, which can benefit health in several ways.
Insoluble fiber adds a lot of processed food when it passes through the digestive system. It helps to establish good perilstatics of the intestines and prevent constipation.
Spinach is low in carbohydrates but high in insoluble fiber. This type of fiber may have advantages for digestion.
Vitamins and Minerals
Spinach is an excellent source of many vitamins and minerals:
Vitamin A : spinach has a high content of carotenoids, which are converted into vitamin A in the body.
Vitamin C: is a powerful antioxidant that promotes skin and immune system health.
Folic acid : Also known as folate or vitamin B9. It is important for normal cellular function and tissue growth, critical for the health of pregnant women.
Iron : spinach is an excellent source of this basic mineral. Iron helps to create hemoglobin, which brings oxygen to the tissues of the body.
Calcium: Calcium is essential for healthy bones. It is also an important signaling molecule for the nervous system, heart and muscles.
Vitamin K1 : Vitamin K is good for the health of the blood coagulation system, and one serving of spinach contains more than half the daily intake of this vitamin.
Spinach contains several other vitamins and minerals, such as potassium, magnesium and vitamins B6, B9 and E.
Spinach is an extremely nutrient-rich vegetable. It contains large amounts of carotenoids, vitamin C, vitamin K, folic acid, iron and calcium.
Spinach contains several important plant compounds, including:
Lutein : has a positive effect on eye health.
Kemferol : this antioxidant is associated with a reduced risk of developing cancer and chronic diseases.
Nitrates : Spinach contains large amounts of nitrates, which can contribute to heart health.
Quercetin : This antioxidant can prevent infection and inflammation. Spinach is one of the richest plant sources of quercetin.
Zeaxanthin : Like lutein, zeaxanthin can improve eye health.
Spinach contains many plant compounds that can improve health. These include lutein, kaempferol, nitrates, quercetin and zeaxanthin.
Spinach health benefits
Spinach is an extremely healthy product and has many health benefits.
It has been proven that eating spinach helps reduce oxidative stress, improve eye health, help prevent cancer and regulate blood pressure.
Free radicals are metabolic by-products. They can cause oxidative stress, which contribute to accelerated aging. It also increases the risk of developing cancer and diabetes.
Spinach contains antioxidants that fight free radicals and subsequent oxidative stress, and helps reduce the damage it causes.
One controlled study in 8 healthy people showed that spinach helped prevent oxidative damage to the body. Although the study was rather small in the sample, the results are confirmed by other experiments on animals and humans.
It has been proven that spinach reduces oxidative stress. Antioxidants found in spinach can help fight aging and reduce the risk of cancer and diabetes.
Spinach contains a large amount of zeaxanthin and lutein, which are carotenoids responsible for color in some vegetables.
Human eyes also contain a large amount of these pigments. They help protect the eyes from damage caused by sunlight.
In addition, several studies have found that zeaxanthin and lutein help prevent macular degeneration and cataracts, which are the leading diseases that cause blindness.
These antioxidant compounds can even be used to treat eye diseases.
Spinach contains lutein and zeaxanthin, which are good for eye health. These compounds can help block or even heal damage caused by sunlight.
Spinach contains two lipid components: monogalactosyldiacylglycerol (MGDG) and Sulfoquinovosyl diacylglycerol (SQDG), which help slow the growth of cancer cells.
In one study, these compounds helped slow the growth of a tumor in a person’s neck. They also reduced the size of the tumor.
Several studies involving humans have linked spinach consumption with a reduced risk of developing prostate cancer. Consuming this green vegetable can also help prevent breast cancer.
Another animal study confirms this conclusion. His results show that spinach can help suppress the formation of tumors.
In addition, spinach contains a large amount of antioxidants, which can also help in the prevention of cancer.
Spinach contains a large amount of antioxidants and other compounds that can inhibit the growth of human cancer cells.
Spinach contains a large amount of nitrates, which have been found to help normalize blood pressure and reduce the risk of heart disease.
One study involving 27 people showed that eating spinach effectively reduced blood pressure.
Several other studies have also shown that spinach can help regulate blood pressure levels, leading to improved heart health.
Spinach contains a large amount of nitrates, which have a positive effect on blood pressure and can be useful for people suffering from hypertension. It should also lead to improved heart health and a reduced risk of heart disease.
Spinach harm to health
Spinach is considered to be a useful product. However, eating spinach can cause side effects in some people.
Stones in the kidneys
The appearance of kidney stones is caused by accumulations of acids and mineral salts. The most common type is calcium stones, which often consist of calcium oxalate.
Spinach has a high content of both calcium and oxalate, so people who develop kidney stones should not consume large amounts of spinach.
Spinach contains a very high amount of vitamin K1. The most famous effect of this vitamin is an increase in blood coagulation.
Therefore, people who are prone to increased thrombosis, it is not recommended to use a lot of spinach, as this may be harmful to health. In addition, if you take blood-thinning drugs, such as warfarin or heparin – you need to carefully monitor the amount of foods you use that are rich in vitamin K, especially leafy greens.
People who are prone to kidney stones should avoid eating large amounts of spinach. Due to the high content of vitamin K, spinach is also contraindicated for people with elevated blood clots.
Spinach is a nutritious, leafy green vegetable.
Scientific studies have shown that eating spinach benefits health in several ways, and contains a large number of all kinds of powerful nutrients.
Spinach can reduce oxidative stress, improve eye health, and help prevent heart disease and cancer.
No doubt, spinach is an incredibly useful product, however, if you have kidney stones or a tendency to form blood clots, eat spinach with caution, otherwise it may harm your health.