Why is spinach called a superfood?

ByKarthik Kumar D Kon21st Oct 2023, 2023-10-21T17:00:00+05:30
Read
Pause
Resume
Stop
Why is spinach called a superfood?

Spinach is a nutrient-rich leafy green vegetable that offers a wide range of health benefits. It's a versatile and nutritious addition to various dishes and can be consumed cooked or raw. 

Here’s the nutritional composition of spinach per 100 grams of raw spinach:

  • Calories: 23 kcal
  • Carbohydrates: 3.6 g
    • Dietary Fiber: 2.2 g
    • Sugars: 0.4 g
  • Protein: 2.9 g
  • Fat: 0.4 g
    • Saturated Fat: 0.1 g
    • Monounsaturated Fat: 0.01 g
    • Polyunsaturated Fat: 0.2 g
  • Vitamins and Minerals:
    • Vitamin A: 9377 IU (187% DV)
    • Vitamin K: 482.9 mcg (403% DV)
    • Vitamin C: 28.1 mg (47% DV)
    • Folate (Vitamin B9): 194 mcg (49% DV)
    • Iron: 2.7 mg (15% DV)
    • Calcium: 99 mg (10% DV)
    • Magnesium: 79 mg (20% DV)
    • Potassium: 558 mg (12% DV)

Please note that these values are approximate and can vary based on factors such as the specific variety of spinach and how it is prepared. Cooking spinach can lead to a reduction in volume due to water loss, which can concentrate some nutrients.

Here are some of the key benefits of spinach:

Rich in Nutrients:

  • Spinach is packed with essential vitamins and minerals. It's an excellent source of vitamin K, vitamin A, vitamin C, folate, iron, and manganese. These nutrients play vital roles in bone health, immune function, and energy metabolism.

Antioxidant Properties:

  • Spinach contains various antioxidants like vitamin C, vitamin E, beta-carotene, and lutein. These antioxidants help protect cells from damage caused by free radicals, which are unstable molecules linked to chronic diseases and aging.

Heart Health:

  • The nitrates present in spinach may contribute to lower blood pressure levels. Additionally, the high potassium content in spinach can help counteract the effects of sodium, aiding in maintaining healthy blood pressure.

Bone Health:

  • Spinach is an excellent source of vitamin K, which plays a crucial role in bone health by helping with calcium regulation and bone mineralization. Adequate vitamin K intake is associated with a reduced risk of fractures.

Digestive Health:

  • Spinach contains dietary fiber that supports healthy digestion. Fiber helps prevent constipation and promotes regular bowel movements. It also supports a healthy gut microbiome.

Cognitive Function:

  • Spinach contains compounds like folate and vitamin K that are associated with improved cognitive function and a reduced risk of cognitive decline.

Vision Health:

  • Lutein and zeaxanthin, two antioxidants found in spinach, are associated with promoting eye health. They are believed to help protect the eyes from age-related macular degeneration and other vision issues.

Weight Management:

  • Spinach is low in calories and carbohydrates, making it a great choice for those looking to manage their weight. Its high water and fiber content can help promote feelings of fullness.

Cancer Prevention:

  • The antioxidants and phytonutrients in spinach, including flavonoids and carotenoids, have been studied for their potential to reduce the risk of certain types of cancers.

Skin Health:

  • The vitamins and antioxidants in spinach, such as vitamin A and vitamin C, contribute to healthy skin by supporting collagen production and protecting against damage from UV rays and environmental factors.

Blood Sugar Regulation:

  • The fiber and antioxidants in spinach may contribute to better blood sugar control, making it a valuable food for individuals with diabetes.

Here are the popular recipes that feature spinach:

  • Spinach Salad
  • Spinach Juice
  • Spinach curry
    • Palakura Pappu, Palakura Vepudu, Palakura Pulusu & Palakura Fry
    • Palak Paneer, Palak Chana
    • Spinach and Feta Stuffed Chicken

It's important to note that while spinach offers numerous health benefits, a balanced and varied diet is key to overall well-being. Incorporating spinach into your diet along with other nutrient-rich foods can contribute to a healthier lifestyle.

Thanks for reading the article, for more food related articles read our peoples blog articles.

Labels


26,991OFF
Hisense 139 cm (55 inches) Bezelless Series 4K Ultra HD Smart LED Google TV 55A6H (Black)

Hisense 139 cm (55 inches) Bezelless Series 4K Ultra HD Smart LED Google TV 55A6H (Black)

32,999 59,990
Resolution : 4K Ultra HD (3840x2160) | Refresh Rate : 60 Hertz | 178 Degree wide viewing angle. Connectivity: 3 HDMI ports to connect set top box, Blu Ray players, gaming console | 2 USB ports to connect hard drives and other USB devices | Dual-band Wi-Fi | Bluetooth 5.1. Sound : 24 Watts Output | Dolby Atmos | Dolby Digital. Smart TV features: Google TV | Watchlist | Google Assistant | Far Field Vioce Control | Chromecast, Miracast, DLNA | Auto Low Latency Mode for VRR | Supported Apps : Netflix, Youtube, Prime Video, Hotstar, SonyLiv, Hungama, JioCinema, Zee5, Eros Now. Display :10 bit Panel | Bezel-less Floating Display Design | ALLM | Decoding of Dolby Vision, HDR10, HLG | 1 Billion Colours | MEMC.
Televisions
350OFF
Amazon Brand - Solimo Slim Stainless Steel Water Bottle, Set of 3, 1 L Each

Amazon Brand - Solimo Slim Stainless Steel Water Bottle, Set of 3, 1 L Each

649 999
Stainless Steel water bottle set for home and office use. Made using high quality stainless steel for added durability and long life. Made from 100% food grade materials to be safe for everyday usage. Features a spill-proof design; has a snug fitting lid for easy usage and prevention of leaks. Ergonomic design for comfortable grip and rust free body. Ideal for storing water, iced tea, juices, shakes and more. Dimensions: L x W x H: 7.3 x 7.3 x 26 cm. Package Contents:- Solimo Stainless Steel Water Bottle Set of 3, Weight: 200 gm each, Colour: Silver, Capacity: 1 litre each.
Kitchen & Dining
1,272OFF
Bajaj Rex 500W Mixer Grinder, Purple

Bajaj Rex 500W Mixer Grinder, Purple

2,278 3,550
Wattage : 500 W, Voltage: 230V~50 Hz: Revolution: 20,000 RPM. Powerful 500W Titan Motor with Radio Knob: Easy selection of Speed. 2-in-1 Blade: The dry grinding jar can be used for dry and chutney grinding both. Product warranty by Bajaj - 2 Years. T&C Applied. Pulse Mode: Used for mixing and grinding without stopping your mixie. Perfect to mince chicken , get bread crumps, small puree and making lump free gravies.
Kitchen Appliances

Related Articles

32,991OFF
Hisense 139 cm (55 inches) Tornado 2.0 Series 4K Ultra HD Smart LED Google TV 55A7H (Silver)

Hisense 139 cm (55 inches) Tornado 2.0 Series 4K Ultra HD Smart LED Google TV 55A7H (Silver)

36,999 69,990
Resolution : 4K Ultra HD (3840x2160) | Refresh Rate : 60 Hertz | 178 Degree wide viewing angle. Connectivity: 3 HDMI ports to connect set top box, Blu Ray players, gaming console (HDMI 1 eARC supported) | 2 USB ports to connect hard drives and other USB devices | Dual-band Wi-Fi | Bluetooth 5.1. Sound : 102 Watts Output | JBL 6 Speakers System | Dolby Atmos for remarkable sound quality. Smart TV features: Google TV with Watchlist | Google Play Store | Google Assistant | Chromecast, Miracast, DLNA, Airplay | Auto Low Latency Mode for VRR | Supported Apps : Netflix, Youtube, Prime Video, Hotstar, SonyLiv, Hungama, JioCinema, Zee5, Eros Now. Display :10 bit Panel | Bezel-less Floating Display Design | ALLM | Decoding of Dolby Vision, HDR10, HLG | 1 Billion Colours | MEMC. Warranty Information: 2 Year Comprehensive Warranty on product provided by Hisense from date of purchase.. Installation: For requesting installation/wall mounting/demo of this product once delivered, please directly call Hisense Support for assistance (Please visit Hisense Website for Toll Free Numbers) and provide product's model name and seller's details mentioned on your invoice. The service center will allot you a convenient slot for the service. Easy Returns: This product is eligible for replacement within 10 days of delivery in case of any product defects, damage or features not matching the description.
Televisions

Recent Articles

Recent Quick Read

Recent Great People

1,059OFF
Butterfly Abs Hippo Tabletop Wet Grinder 2 Litre, 150 W, 230 V, Ac 50Hz, Cherry Red

Butterfly Abs Hippo Tabletop Wet Grinder 2 Litre, 150 W, 230 V, Ac 50Hz, Cherry Red

3,998 5,057
Wattage: 150 W; Voltage: 220-240V, 50-60Hz ; Revolution: 1300. No of Jars: 1; Jar Size: 2 Liters; Jar Material: Stainless Steel; Body Material: ABS body; Cord Material: 180 CM; Speed Control: 1 Speed Control. Read Manual Before Use. Powerful motor; Product Dimensions: 47.5 x 30.5 x 28 cm; Uniform grinding pressure and 4 Way grinding system. Shock proof ABS body, Feature: Detachable Stainless Steel drum & roller stones. Sturdy single phase high torque motor; Unbreakable and transparent lids made of polycarbonate material; Includes: Main Unit, 2 stones, lid, Warranty card with user manual.
Kitchen Appliances
802OFF
Bajaj RCX 1.8 DLX Rice Cooker, 1.8 Litre , White

Bajaj RCX 1.8 DLX Rice Cooker, 1.8 Litre , White

1,898 2,700
1.8-Litre capacity; 1Kg raw rice cooking capacity. The Cooking Bowl is Aluminum with anodized finish. Automatic cooking. Keep Warm : No. Warranty: 2 years on product. Power: 700 watts; Operating voltage: 230 volts.
Kitchen Appliances
4,171OFF
Amazon Brand - Solimo Xxxl Bean Bag Filled With Beans (Black And Brown)(Faux Leather)

Amazon Brand - Solimo Xxxl Bean Bag Filled With Beans (Black And Brown)(Faux Leather)

1,829 6,000
Dimensions: 71D x 71W x 124H Centimeters; Weight: 3600 Grams. Beans Required: No. Pattern: Faux Leather| Style: With Beans. Special Features: Velcro and zipper offer double protection to prevent beans from spilling out. Warranty: 1 year on manufacturing defects | Specific use: Bedroom, Lounge. Assembly Instruction: No assembly required.
Furniture
601OFF
amazon basics Vacuum Compression Storage Bags with Hand Pump - Medium, 5-Pack, Plastic

amazon basics Vacuum Compression Storage Bags with Hand Pump - Medium, 5-Pack, Plastic

599 1,200
Set of heavy-duty plastic vacuum compression storage bags. Compress bulky textiles, clothing, linens, and more at an 80% size reduction. Protects items from moisture, dirt, insects, mold, odors, and more. Hand pump included, or connect to any standard vacuum cleaner hose for faster results. Heavy-duty valve and double seal zipper for air tight protection. 5-pack of Medium bags.
Household
We Need Your Consent
By clicking “Accept Cookies”, you agree to the storing of cookies on your device to enhance your site navigation experience.
I Accept Cookies