Spinach is one of the healthiest greens and ranks amongst the top in the superfood category. It is the leafy member of the Amaranth family, native to Central and Western Asia, has dark green leaves, and is available in three variants Savoy (dark green, crinkly, curly leaves), Semi- Savoy (slightly crinkled leaves), and flat smooth leaf spinach.
Spinach is one such green veggie that has a list of endless health benefits, is nutrient-dense, and fits into a low-calorie bill. It boasts to have a wide range of phytonutrients, antioxidants (especially vitamin C, quercetin) water, and fat-soluble vitamins. It has a high moisture content, rich in proteins, carotenoids (beta-carotene, lutein, and zeaxanthin), vitamin K, folate, potassium, magnesium, and nitrates.
Spinach also has small amounts of iron and calcium but its availability is limited due to the presence of the natural inhibitor (oxalic acid), which interferes with their absorption.
Health Benefits:
- Spinach is a good source of beta-carotene that helps to maintain a healthy vision, prevents macular degeneration and loss of vision in old age.
- Vitamin K in spinach promotes blood clotting and bone health.
- Spinach is exceptionally rich in antioxidants, which improve skin and hair health, boost the immune system, and protect cells from oxidative stress.
- They also help in reducing the growth of cancer cells.
- Spinach has a key role in preventing and managing hypertension.
- Contrary to popular belief, the folate (not iron) in spinach makes it essential for cellular functions, tissue growth, and hemoglobin synthesis.
- It is a good source of soluble fibre that helps keep our gut healthy.
- It is a great choice for diabetics and weight watchers as it is nutrient-dense and has a low glycemic index.
Spinach is an extremely versatile green leafy veggie that can be eaten raw or cooked. It can be incorporated in innumerable preparations like omelets, pancakes, salads, soups, smoothies, dips, sandwiches, wraps, main course veggies, pasta, and curries. Spinach should be enjoyed as an adjunct to an overall healthy diet.
Spinach is the most commonly used green veggie because it is economical, globally available, around the year and has a subdued taste that can adapt to most of the cuisines and thus enjoys being in the spotlight with its impressive array of nutritional health benefits and definitely qualifies to be an ‘Evergreen Superstar’!
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