Spinach Health benefits & Nutritional Powerhouse
Spinach is a nutrient-dense leafy green vegetable that offers a variety of health benefits. Here are the key health benefits of spinach:
1. Rich in Nutrients
- Spinach is loaded with vitamins A, C, and K, folate, iron, and calcium.
- It contains fiber for digestive health and essential minerals like magnesium and potassium.
2. Boosts Immunity
- The high levels of vitamin C strengthen the immune system.
- Antioxidants like beta-carotene protect cells from damage caused by free radicals.
3. Promotes Healthy Vision
- Spinach contains lutein and zeaxanthin, which are beneficial for eye health and may reduce the risk of macular degeneration and cataracts.
4. Supports Bone Health
- Vitamin K in spinach helps in calcium absorption, promoting strong bones and reducing the risk of fractures.
- It’s also a good source of magnesium, which is important for bone density.
Nutritional value of raw spinach per 100 grams:
Macronutrients
- Calories: 23 kcal
- Water: 91%
- Protein: 2.9 g
- Carbohydrates: 3.6 g
- Sugar: 0.4 g
- Fiber: 2.2 g
- Fat: 0.4 g
Minerals
- Iron: 2.7 mg
- Calcium: 99 mg
- Magnesium: 79 mg
- Potassium: 558 mg
- Phosphorus: 49 mg
- Zinc: 0.5 mg
- Sodium: 79 mg
Other Nutrients
- Lutein and Zeaxanthin: 12,198 µg (important for eye health)
- Beta-carotene: 5,626 µg (precursor of vitamin A)
- Oxalates: Found naturally in spinach, may interfere with calcium absorption in large amounts.
Health Note
- Low Calories: Ideal for weight management.
- Rich in Antioxidants: Protects against cell damage and supports overall health.
- Cooking Effects: Cooking spinach increases the bioavailability of certain nutrients like iron and calcium but may reduce levels of heat-sensitive vitamins like vitamin C.
