The health benefits eating Spinach are numerous, one of them is losing weight.
Originating in Persia, spinach, also known as Amaranthaceae Native, spread to Nepal, China, and Spain by the 11th century
Spinach is a leafy vegetable that is rich in water and a variety of minerals! It is an excellent source of vitamin K, iron, potassium, calcium, magnesium, fiber, and other nutrients. Spinach has a lot other vitamins : Vitamin A, beta carotenoids, B1(Thiamine), B2 (Riboflavin), B3 (Niacin) B6, B9(folate),choline and vitamin C. Spinach has the antioxidant alpha lipoic acid that helps you to stay young and prevents diabetes,
Spinach can lose folate by 25% if it the spinach is cooked.
The best way to retain its carotenoid content is by sauteing the spinach instead of boiling, microwaving, or steaming it.
You can eat raw spinach in salads or in smoothies and it will retain its nutritional content. It is a low calorie food.
One cup of raw spinach provides 27 calories, 30 mg of calcium, 0.81 grams of iron, 24 mg of magnesium, 167 mg of potassium, 2813 UI of vitamin A, and 58 ug (micrograms)of folate.
One cup of cooked spinach can have up to 839 mg of potassium compared to 539 mg of potassium from one cup of banana.
One cup of cooked Spinach has 250 mg of calcium. The calcium in Spinach is binded with oxalates, which makes the absorption of calcium by the body difficult. Only up to 5% of calcium can be absorbed by your body, whereas calcium of milk has an absorbance rate of up to 28%. Once the calcium in spinach is ingested, it is easy to attach to bones with the help of vitamin K that spinach has.
SPINACH INCREASES ENERGY
As a child, you may hear of the famous sailor Popeye! The sailor that famously ate spinach to become bigger and stronger when he needed to fight.
There is a great content of chlorophyll in spinach. With the help of other nutrients like proteins, carbs, and fats, spinach helps produce energy in the body.
Chlorophyll gives the green color to spinach. Chlorophyll is what gives most leaves their green color. Chlorophyll is stored in a structure called chloroplast. You may remember from biology that photosynthesis takes place in the chloroplast. Chloroplast membranes are made of thylakoids. Thylakoids are made of different proteins and the function is to absorb light and transform it into energy (via photosynthesis). Chlorophyll helps in the prevention of cancer too.
SPINACH FOR WEIGHT LOSS
Fresh Spinach delays the stomach emptying. This in turn, decreases your hunger by decreasing the hormone Ghrelin in your body, and increases satiety by increasing GLP-1 (Glucagon-like-peptide). This helps the body lose bad fats and maintain a healthy weight. New research is being conducted to know if this can help with the control of diabetes too.
SPINACH IS ANTI-INFLAMMATORY
Spinach has flavonoids with anti inflammatory properties. Spinach contains the flavonoids spinacetin, patuletin, jaceidin, that produce glucoronide, glucopyranonside. All of these types of flavonoids have anti inflammatory properties for the intestine and the body and can help prevent diseases like cancer.
Spinach has small quantities of omega-3 fatty acids that improves its anti-inflammatory properties.
Spinach is a rich source of nitrite. Nitrites are used to preserve foods like bacon, but the quantity is too large. More than 10 milligrams per 8 ounces is used to keep bacon preserved. The quantity and quality of nitrites in Spinach are the healthiest. Spinach has less than 1 milligram of nitrites per 8 ounces of spinach. There are studies that nitrite in spinach can be transformed in nitric oxide. Nitric oxide has the health benefits of improving the circulation and heart health.
Flavonoids, omega-3 and Nitrites give Spinach a strong anti-inflammatory property, meaning that these compounds inhibit the dangerous reactive oxygen or nitrogen compounds
OTHER HEALTH BENEFITS TO EATING SPINACH
Eating Spinach has a lot of health benefits. It improves eyesight and prevents macular degeneration (vision loss), helps build stronger muscles and bone remineralization, fetal development and growth in infants. The consistent consumption of spinach helps to maintain a healthy blood pressure in the prevention of atherosclerosis and heart attacks. Spinach protects the skin and also helps in the prevention of cancer.
With all the health benefits of Spinach, we can not overlook that the people with tendency to produce kidney stones can not eat too much spinach due to the high content of oxalates in spinach. Be sure to drink plenty of water to prevent any formation of kidney stones and consult a health professional if this is the case.