Spinach Nutritional Facts and Health Benefits

Spinach is the most healthy yet nutritious vegetable. It is an excellent source of many vitamins and minerals. It belongs to the family of amaranth and is related to beets and quinoa. Spinach is full of many nutrients and antioxidants. Spinach leaves many health benefits on the body. Eating spinach helps in reducing the oxidative stress and also supports eye health. It also helps in reducing blood pressure levels besides protecting against cancers. Spinach contains a small amounts of sugar in it in the form of glucose and fructose.

Nutritional Value Of Spinach Per 100 grams

Calories	23 k.calories
Proteins	0.4 gram
Fat	0.4
Water	91%
Carbohydrates	3.6 grams
Fibre	2.2 grams

Health Benefits Of Spinach:

• Spinach is low in calories and most of the carbohydrates are present in the form of fibre. So we consider spinach as very healthy.
• Insoluble fibre is present in spinach in high amounts. Insoluble fibres boosts the health of individual in several ways. It prevents mostly constipation by adding bulk to the diet so that food can pass easily through digestive tract.
• The carotenoids content in spinach is present in very higher amounts. Later these carotenoids convert in to vitamin A.
• Spinach is an excellent source of iron. Iron is needed by the body to form hemoglobin.
• Spinach also contains vitamin C, vitamin K1, folic acid, calcium etc. All these vitamins and minerals are needed for different body functions.
• Spinach also contains several various plant compounds such as lutein, kaempferol, Nitrates, quercetin and zeaxanthin.
• Quercetin is an antioxidant which helps to fight against infections and inflammation. Spinach is one of the richest source of quercetin. Kaempferol helps to decrease the risk of  cancer and chronic diseases.
• Zeaxanthin and lutein are carotenoids which are responsible for colour in vegetables. These two carotenoids are important for eye health in order to prevent cataracts and eye blindness.
• Spinach should be mostly avoided by people who are at risk for kidney stones. This is because spinach is high in both calcium and oxalate which leads to the formation of calcium oxalate stones.
• During a weight loss journey spinach helps you to lose weight in a effective manner. It can speed up the weight loss process. A bowl of spinach contains only about 17 k.calories.
• In a study published in the US National Library Of Medicine National Institute Of Health they conducted studies which shows how spinach helps in weight loss.
• In a three months weight loss plan where women consumed 5 grams of spinach per day has recorded 43% greater weight loss than who were on other diet. This way spinach helps in weight loss.

Healthy Receipe With Spinach

In a  bowl add in finely chopped spinach about 1 large cup. Then add chopped onions, carrots, spring onions. Now add in the spices of your choice along with chopped ginger and garlic  in it. Then add in half cup of whole wheat flour. Mix everything thing thoroughly. If the mixture becomes too dry add some water to it. Add some oil in non-stick appe pan and add in one scoop of batter into it. Cook until everything is well cooked and serve hot. Read also 15 Healthy Breakfast Recipes For weight Loss

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