Tuesday, May 12, 2020

Spinach as superfood : The amazing health benefits of spinach, nutritional facts, calories and healthy spinach juice recipe.


This post tells you everything you need to know about Spinach as superfood : The amazing health benefits of spinach, nutritional facts, calories and healthy spinach juice recipe.
image from pixabay.

                                            Spinach

Spinach, a type of leaf, dark green in color that is consumed around in many countries around the world. Spinach often referred to as a superfood because of its highly nutritious properties. It is packed with vitamins and minerals, as well as folic acid, iron, and calcium. It is high in fiber and magnesium and is also one of the best sources of plant based protein.

Spinach is one of the most versatile vegetables. It can be eaten raw, salads or cooked, blended or chopped and added to pies, dishes and sandwiches, add to your favorite smoothie recipe.
It is nutrient dense whether you eat it raw or cooked and spinach is low in calories option for anyone interested in following a healthy diet and lifestyle.

Table of contents
·        Nutritional facts of spinach
·        Health benefits of spinach
·        Healthy spinach juice recipe
·        Summary
 

Nutritional facts of spinach

The nutritional facts for 100 grams of spinach contains:-
green leafy vegetables

Calories: - 23
Protein: - 2.9 g
Carbohydrates: - 3.6 g
Dietary fiber: - 2.2 g
Sugar: - 0.4 g
Fat:-0.4 g
Spinach is to be nutrient dense due to high levels of many different types of vitamins, minerals and nutrients. The nutrients include high levels of vitamin K, folate, iron, vitamin C, vitamin A and manganese. Spinach is low in calories and contains many different antioxidant compounds and fiber.

  Amazing Health benefits of spinach.

Lets discuss some of wonderful amazing health benefits of eating spinach regularly.
1.    Aids digestion:-

      Spinach contains good quantity of fiber. Spinach is source of insoluble  fiber, which helps to encourage good digestion by adding bulk to your stool as food passes through intestines towards the bowels. It can also keep the digestive tract healthy and prevents complications like haemorrhoids. It can help to reduce inflammation and detoxify the digestive tract due to many types of flavonoids and carotenoids it contains. The good level of fiber in spinach can help the elimination of toxins and wastes from the body while also promoting digestive health. Drink lots of water when you consume spinach to get the most of its digestive properties.

2.     Reduces the risk of cancer:-
Antioxidants have been found in spinach such as lutein and zeaxanthin help to remove unstable molecules, known as free radicals, from the body before they can cause harm. As free radicals cause damage to cells that can often lead to cancer, eliminating them from the body is the best way to stay free from disease.
3.     Antioxidants powerhouse:-
Spinach contains high level of antioxidants, this allow spinach to help reduce inflammation in the body, eliminate free radicals and boost immunity. It contains high levels of antioxidants nutrients such as vitamin C and vitamin A which are important for maintain a healthy and strong immune system. Spinach contains many different flavonoid antioxidants.

4.     Promotes healthy skin:-
Spinach is considered one of the top foods to eat for healthy skin, due to the high quantity of nutrients in spinach. The folate, vitamin E, magnesium, protein, vitamin C, fiber, antioxidant, chlorophyll and vitamin A content in spinach. It is a great daily diet to keep the skin clear and pimple-free. Spinach is antioxidant content in particular helps promote healthy skin by fighting against a range of common skin problems and delaying signs if ageing.
5.     Boost immune function:-
 Spinach is good source of vitamin C which is known for its antioxidant properties and helps fight against infection in the body. Spinach also contains flavonoids, which have been proven to prevent common colds.
6.     Improved eye health:-
Spinach is plentiful in lutein and zeaxanthin antioxidant nutrients and a diet rich in the leafy green can not only improve vision, but maintain it in the long run. Vegetable like spinach can help lower the risk of glaucoma, a condition that affects the nerve connecting the eye and the brain, which can lead to blindness.
7.     Promotes bone health:-

Eating spinach regularly can help to build and protect the bones, keeping bone density at a healthy level. Spinach contains high amounts of vitamin K, a vital bone building nutrient. The high level of vitamin K promotes skeletal structure healthy. Calcium can prevent against diseases such as osteoporosis, which cause bones to become weak. Spinach is treated as good source of natural calcium supplements.

8.     Encourages blood clotting:-
It contain high amounts of vitamin K. group of fat- soluble vitamins that regulate blood calcium levels and encourage the normal clotting of blood. Without blood clotting, the body could end up bleeding excessively from a minor injury, leaving us at risk of dying. So vitamin K is a vital nutrient for healthy diet.
9.     Support heart health:-
image from pixabay.

 Consuming diet including spinach help to prevent problems with cardiovascular system. Spinach contains a good dose of antioxidants, protein, fiber and omega-3 fatty acids. All of which can help you stay at a healthy weight and maintain normal lipid levels. Spinach’s folate content comes in useful for building healthy cells, which are essential to heart health in long run. Lutein was found in spinach linked to lower level of inflammation in the blood of people with cardiovascular disease. Eating spinach regularly can also help to protect against heart disease and promote the overall health our heart. Spinach contains unique and potent antioxidants that can reduce inflammation in the body, lowering the risk of heart disease. Spinach also helps to lower cholesterol levels, reduce plaque build up in the arteries and increase blood flow.
10.   Improves Diabetes management:-
Spinach is high fiber content is responsible for reducing blood glucose levels and controlling type 2 diabetes. Spinach is low glycemic index and low in calories. Spinach can also help people with diabetes to maintain a healthy weight, which helps to keep the disease under control.
11.   Support nervous system:-
Spinach is good for nervous system. It is packed full of all the essential nutrients for keeping the brain and nervous system healthy, preventing ageing and improving cognitive function. Calcium in mineral is essential for regulating responses of the nervous system to injury. Almost every cell in the body use calcium in some way, and it is vital for hormone production, as well as nerve impulse transmission.
12.   Weight loss:-
weight loss benefits- spinach

Spinach is packed with nutrients and low in calories, making it ideal way to lose weight while staying healthy. Spinach can help boost your health and help keep your feeling great and full of energy.

Healthy spinach juice recipe
green leafy spinach juice.

Consuming spinach juice regularly is an easy way to add spinach to your diet and easy to make.
Ingredients for spinach juice:- 2 cups of spinach, 1 stalk of celery, 1 chopped apple and 1 cup of water.
Process:- Cut the apple and celery into large pieces. Then pour the water into blender, along with the spinach, apple and celery. Blend until smooth then pour into glass and enjoy the detoxifying and nutritional juice.
Caution:- Spinach is high in both calcium and oxalates, so people who are at a high risk of developing kidney stones should limit their intake.
Summary
It is clear to see that adding spinach to your diet is only going to benefit your health. Eating spinach can help supply our bodies with important nutrition that can promote overall health.
Spinach is loaded with nutritional dense green leafy vegetables.
Include spinach into your diet and stay healthy.

Click here to know about the Broccoli as superfood :16 amazing health benefits of broccoli, nutritional facts and calories and best way to consume them without losing its benefits.
-https://www.okhealthok.com/2020/05/broccoli-as-superfood-16-amazing-health.html

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