Spinach Nutrition Facts

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Spinach Nutrition Facts

Who don’t know the famous carton character Popeye the Sailor Man? His source of energy was spinach and become more powerful and stronger after taking it. It is just a story. But, there are many nutritional or health benefits of spinach. There is no doubt that Popeye is famous. But, is spinach famous? I don’t know you like to eat spinach or not. But, I know, if you read this article about Spinach Nutrition Facts and health benefits of spinach, you must love to eat spinach.

Now a day people are more conscious and want foods that have no fat or cholesterol. Spinach is one of them. It contains almost no fat or cholesterol. It is one of the most common and healthiest vegetables that rich in vital nutrients, antioxidants, minerals, vitamins, pigments, phytonutrients and other important substances that contribute to health benefits of spinach. Recently, opioid peptides called rubiscolins have also been found in spinach.

Spinach Nutrition Facts

A single cup of spinach also has about 20% of the RDA of dietary fiber and more than 337% of the RDA of vitamin A, more than 1000% of the RDA of vitamin K and far more than your daily requirements of manganese, folate and magnesium. That means it contains very low calories but good amount of vitamin A, vitamin K, manganese, folate magnesium and dietary fiber. So, you should not have any doubt to add it in your diet.

This green leafy vegetable has a high nutritional value. It is beneficial especially for eyes, nervous system, cardiovascular disorders, skin, bones etc. It has also anti-cancerous property. Nutritional benefits of spinach or Health benefits of spinach are also seen in foetus and infants. It helps to prevent and fight against many diseases.

Nutritional benefits of spinach are numerous. If you create a ranking, spinach will be the top of many super food lists.

You can get all nutritional benefits of spinach easily because you can grow it as a back yard crop. In market you will also get it at low price.

Spinach Nutrition Facts

Health benefits of Spinach are many because it contains following nutrients

• Carbohydrates - Sugars and Dietary fiber
• Fat
• Protein
• Vitamin A (beta-carotene, lutein and zeaxanthin)
• Folate (vit. B9)
• Vitamin C
• Vitamin E
• Vitamin K

Calories in Spinach

1 cup of raw spinach contains 7 calories. (30g)
1 cup of boiled or steamed spinach contains 41 calories. (180g)

Health Benefits of Spinach

Spinach Takes Care of your Eyes - Spinach Nutrition Facts

Spinach is a good source of beta carotene, lutein and xanthene which may take care of your eye health. They may prevent vitamin A deficiency disease, itching eyes, eye ulcers and dry eyes. Lutein and zeaxanthin are capable of absorbing blue light. They can prevent a considerable amount of blue light from reaching structures of your eye involved in vision and protect your eye from light-induced oxidative damage. Thus they prevent age-related macular degeneration of eye. Lutein and zeaxanthin also protect your eye from harsh effects of UV rays that cause cataract. Lutein and zeaxanthin act as antioxidants which can neutralize free radicals. Therefore they reduce oxidative damage to the eye. A research suggests that, Lutein and zeaxanthin may prevent AMD or Retinitis pigmentosa. Vitamin A in spinach help prevent night blindness and provide you a normal vision.

Spinach Hates Cancer - Spinach Nutrition Facts

Spinach contains a phytonutrient called flavonoids which helps to prevent cancer such as stomach cancer and skin cancer. These cancer-fighting antioxidants neutralize free radicals in your body to prevent cancer. A study in New England also says that, it also fights against breast cancer. It also contains carotenoids. Carotenoids provide significant protection against the occurrence of prostate and ovarian cancer. Kaempferol is another antioxidant which gives its anti-cancer property. It prevents the formation of cancerous cells. Recent study also found that, spinach provides more protection against prostate cancer than other vegetables. 

Effect on Cardiovascular Health and Blood Pressure - Spinach Nutrition Facts

Oxidation of cholesterol is very dangerous to the arteries and the heart. Spinach takes care of this situation by its antioxidants. Thus it improve your cardiovascular health. Lutein also reduce the occurrence atherosclerosis and heart attack

It is very helpful for high blood pressure patient because of its high content of potassium and low content of sodium. Potassium lowers and sodium raises the blood pressure. Folate in spinach relaxes blood vessels, maintaining proper blood flow and helps to reduce hypertension. It also contains magnesium which helps regulate blood pressure levels. A study found that, eating a salad-sized portion of spinach has the ability to lower blood pressure within just a few hours.

Effect on Bones - Spinach Nutrition Facts

Spinach is a rich source of Viatmin K, which helps in the synthesis of osteocalcin, prevents excess activation of osteoclasts and maintains the strength and density of your bones. Vitamin K also helps in retaining calcium in the bone matrix thereby leading to bone mineralization. Vitamin K contributes in carboxylation process which prevents calcium from forming in tissue by producing the matrix Gla protein. Manganese, copper, magnesium, zinc and phosphorus in spinach also help in building up of strong bones which may prevent you from osteoporosis of bones. It also has a high calcium content which strengthens bones.

Effect on Skin - Spinach Nutrition Facts

It is mentioned above that, Different phytonutrients and pigments in spinach help to prevent skin cancer. It protects the skin from harmful rays of sun including the UV rays and also repairs the damaged genes to some extent. Spinach contains high amount of vitamin A which may prevent psoriasis, keratinization, acne and even wrinkles. Thus, it promotes healthy skin. 

Action against Stroke and Diabetes - Spinach Nutrition Facts

Folate in spinach neutralize harmful chemicals in your body prevent strokes. Spinach can also help keep blood sugar levels regulated by magnesium. So, it is very effective for diabetes patients. Dietary fiber also help maintains low blood sugar.

Effect on Brain and Nervous System - Spinach Nutrition Facts

Vitamin K in spinach help you to have a healthy nervous system and brain function.

In Alzheimer's disease folate is reduced. It can be revived by spinach. The flavonoids help protect against age related memory loss. It prevents the harmful effects of oxidation on your brain and protects your brain function from premature aging and slow old age's typical negative effects on your metal capabilities.

Effect on digestion - Spinach Nutrition Facts

Dietary fiber in spinach in digestion, prevents constipation and curbs overeating.

Anti-inflammatory Property - Spinach Nutrition Facts

Neoxanthin and violaxanthin in spinach give it anti-inflammatory property.

Be careful

There are many nutritional benefits of spinach or Health benefits of spinach. But, spinach contains oxalic acid which is bad for your health if you have gallbladder or kidney problems. Avoid it if you have those problems. Or, you can ask your doctor if you have any doubt. It is highly recommended that, if you have any Medical Problems listed above, don’t try to use spinach for treatment before consulting your doctor.