Health Benefits of Spinach
Benefits of Spinach
As early as the 10th century, spinach has been documented in central and southern Asian countries. It quickly made its way to the Mediterranean counties and continued around the world. It does not grow well in warm weather so sophisticated systems for irrigating the vegetable were prevalent in those early days and to some degree today. It also became popular for home gardeners very quickly.
Spinach can be found on tables of the Mediterranean countries in the form of stuffing for pasta or wrapped up in grape leaves along with feta cheese. There are few boundaries in the dietary borders that cannot be crossed by the introduction of spinach.
It is readily available year round and low in price make this great green for health conscious individuals. It is delicious in salads, soups, side dishes.
This abundantly available green has many nutritional values. Spinach is high in vitamins and many minerals.
Nutritional Value of Spinach
Among the nutrients contain in a 100g of raw spinach are:
- Protein - 2.8g
- Dietary fiber - 2 g
- Beta Carotene - 5626mcg
- Vitamin A - 469mcg
- Betaine - 102mg
- Vitamin C - 28mg
- Vitamin E - 2mg
- Vitamin K - 482mcg
- Lutein - 12198mcg
- Magnesium - 79mg
- Folate or vitamin B9 - 194mcg
- Choline - 19mg
- Calcium - 99mg
- Manganese - 79mg
- Potassium - 558mg
- Iron - 2.7mg
- Sodium - 79mg
- Selenium - 1mcg
- Phosphorus - 49mg
As you can see spinach is high in beta carotene, lutein, vitamin A, vitamin K, folate, calcium, potassium and betaine. Beta carotene and vitamin A are antioxidants. They protect the body from some diseases, are good for eye health and help reduce infections.
Lutein is important for eye health and it may reduce the risk of macular degeneration and other disease that may affect the eyes. Vitamin K is to assist in blood clotting. Calcium is requires for healthy bones, muscles and nerves. Potassium is needed for muscle contraction and the production of energy. Folate is a brain food and may reduce the risk of Alzheimer. Betaine is helpful in preventing heart and liver disease.
The rest of the nutrients such as dietary fiber, vitamin C, manganese and sodium add up to the benefits of spinach.
One factor to consider when you purchase spinach is the fact that organic is better due to the fact that spinach has a tendency to absorb pesticides. This is easily avoided by purchasing organic spinach. If you don't like eating spinach, replace it in your diet with food supplements.
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