Spinach is a green leafy vegetable belonging to Amaranthaceae family and is native to western and central Asia. It is a superfood because of the various vitamins, minerals, phytonutrients, etc. present in it, and because of all the health benefits provided by spinach. In this article, we will know about all the major health benefits of spinach in detail.So, without further delay let’s move ahead.
Health Benefits of Spinach
(1) Good For Eyes
Our eyes are our window to this beautiful world, and it is, therefore, important for us to make sure that we take good care of our eyes. These days, problems like eye irritation, puffiness, poor vision are very common. But do you know that eating spinach on a regular basis can do wonder to our eyes?
Eating spinach has been found to be very beneficial for our eyes and helps in keeping our eyesight in good condition because of the rich source of beta-carotene, lutein, and xanthene in spinach. Beta carotene present in cooked spinach protects us from Vitamin A deficiency and other eye problems like itching eyes, eye ulcers and dry eyes problem. Spinach is also a wonderful anti-inflammatory compound and anti-inflammatory properties of spinach help in reducing irritation and puffiness of eyes.
(2) Helps In Age-Related Macular Degeneration (AMD):
Spinach is good for eyes not just because it prevents deficiency of Vitamin A but also because it is very effective in reducing the risk of development of age-related macular degeneration. As per a research conducted by the Oak Ridge National Laboratory, consuming spinach on a regular basis can help in reducing the risk of development of age-related macular degeneration. Degeneration of macula is due to the degeneration of lutein and xanthene present in the retina of our eyes. These two compounds form a central part of our retina and degeneration of these compounds can even lead to blindness.
Spinach is a good source of lutein and xanthene and eating spinach on regular basis results in the regaining of these two vital pigments and thus reduces the risk of age-related macular degeneration. Another reason, spinach is good for preventing AMD is because of the good number of antioxidants present in spinach. These antioxidants fight with the free radicals of our body, which can otherwise put a negative impact on our vision and cause age-related eye problems like glaucoma and macular degeneration.
(3) Provides Neurological Benefits
Consuming spinach on a regular basis can provide a lot of neurological benefits because of the presence of the several vital compounds like potassium, folate and various antioxidants present in spinach.
Spinach is a good source of folate, and this makes it a great vegetable for people who are at high risk of neural or cognitive decline, like Alzheimer’s disease because the occurrence of Alzheimer’s disease can reduce the folate level of our body. And eating spinach helps in regaining that folate level back.
Spinach is also a good source of potassium which plays an important role in keeping our brain healthy and is also linked to increasing the blood flow to the brain, increase concentration, and higher neural activity.
(4) Helps In Maintaining Blood Pressure Level
Regular consumption of spinach helps in controlling blood pressure level of our body and thus prevents us from various health problems especially cardiovascular diseases as unmanaged blood pressure is one of the major cause of various heart problems and cardiovascular disease.
This benefit of spinach is because of the high level of potassium and low level of sodium present in spinach. Potassium helps in lowering the high blood pressure, and the sodium helps in increasing the blood pressure level when it goes down below the normal level.
This Sodium potassium combination helps in relaxing the tension of blood vessels and arteries and reduce the stress on the cardiovascular system.Relaxed arteries and veins are more capable of supplying oxygenated blood to organs of our body and improve their functionality.
(5) Helps In Strengthening Muscles
Eating spinach on a regular basis has been found to be effective in increasing the strength of our muscles, especially our heart muscles which pump blood to our entire body throughout our life. This muscle strengthening benefit of spinach is because of the presence of an important antioxidant factor “C0-Q10” in spinach.
As per the Journal of Cardiovascular Nursing, C0-Q10 plays a very important role in prevention and treatment of various cardiovascular diseases like Hyperlipidemia ( an abnormally high concentration of fats in the blood), hypertension ( high blood pressure) and coronary heart disease.
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(6) Bone Mineralization
We all know that importance of calcium in making our bones stronger, but calcium alone is not enough for strengthening our bones as we also need to maintain the strength of our bones and we need vitamin K for the same. Vitamin K functions in retaining the calcium in our bones. Spinach is a good source of vitamin K, and this makes spinach very effective in maintaining the strength of our bones.
Other than this, spinach is also rich in minerals like manganese, copper, magnesium, zinc, and phosphorus, and all these minerals combined plays an important role in maintaining the strength of our bones. This ” bone strengthening” power of spinach also helps in reducing the risk of developing osteoporosis and make spinach equally good for maintaining healthy nails and teeth.
(7) Maintain Proper Metabolism
Eating spinach has been found to be very effective in keeping our metabolism in good condition because of the high number of proteins present in spinach. The enzymes present in our digestive system can easily break down these proteins into amino acids which are known as building blocks of our body as they help in development and growth of muscles and also increase the ability of our body to heal wounds. Spinach boosts our entire metabolism and makes sure that every organ of our body function at their optimum level.
As per a recent study, spinach is effective in restraining carving and hunger because of the Thylakoid present in spinach.
(8) Reduces Risk Of Gastric Ulcers
Spinach is good for our stomach and eating spinach can reduce the occurrence of gastric ulcers in our body because of the ability of spinach to protect the mucous membrane of our stomach. Spinach is also a good source of glycoglycerolipids which plays an important role in making our digestive tract stronger and prevents us from any unwanted inflammation and the problems caused by that inflammation.
(9) Prevents Atherosclerosis and Strokes
Eating spinach has been found to be very effective in reducing the risk of occurrence of heart attacks, strokes and atherosclerosis ( a condition in which plaques of fatty materials get deposited in the inner lining of arteries) because of the presence of an important pigment “lutein” in spinach. Spinach is also a good source of proteins which help in reducing the cholesterol level and fat deposits from the blood vessels.
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(10) Fetus Development
Spinach is very good for pregnant women because of the presence of important compounds like folate and vitamin A in spinach. Folate plays a very important role in the proper growth and development of a nervous system of the fetus, and also for preventing the fetus from the defects like cleft palate or spina bifida which may occur due to deficiency of folate. Spinach is also a rich source of vitamin A which is required for the lung development of the fetus. Vitamin A passes through breast milk which means consumption of spinach should be continued even by lactating mother.
(11) Anti-Inflammatory Capacity
Eating spinach on a regular basis has been found to be very beneficial in protecting our heart and other parts of the body from dangerous inflammation and the pain associated with inflammation. This benefit of spinach is because of the presence of many anti-inflammatory compounds in spinach. The anti-inflammatory property of spinach also makes it very effective in reducing the inflammation and pain associated with conditions like arthritis and gouts.
(12) Anti-Cancer Properties
Eating spinach on a regular basis has been found to be very effective in reducing the risk of several types of cancer like bladder cancer, prostate cancer, liver cancer and lung cancer. This anticancer benefit of spinach is because of various important constituents present in spinach. Spinach is also a good source of antioxidants that fights with the free radicals of our body and stabilize them and thus prevents them from damaging our body.
As per some recent studies, spinach is also effective against aggressive prostate cancer, in reducing the tumors activity and in preventing cancer from spreading throughout the body because of the presence of unique carotenoids like epoxy xanthophylls, neoxanthin, and violaxanthin in spinach.
(13) Skin Protection
Spinach is very effective in protecting our skin from the harmful rays of the sun, including UV rays because of various phytonutrients and pigments present in spinach. Spinach not only protects our skin from UV damage but also helps in repairing the damaged genes to some extent and reduces the risk of development of skin cancer.
(14) Protein Source for Infant Growth
Spinach is a very good source of proteins, vitamins, minerals and phytonutrients. All these compounds play a very important role in proper growth and development, and in keeping us healthy. These benefits of spinach are the reason, why spinach must be included in the plate of children especially in growing stages of life.
(15) Diabetes management
Eating spinach on a regular basis has been found to be very effective in keeping blood sugar level under control and in managing diabetes. This benefit of spinach is because of the presence of an important antioxidant alpha-lipoic acid in the stomach, which plays an important role in lowering blood glucose levels, increase insulin sensitivity and in preventing oxidative stress-induced changes in patients who have diabetes.
As per studies, alpha-lipoic acid has shown a decrease in peripheral neuropathy and autonomic neuropathy in diabetics.
(16) Asthma prevention
Eating spinach on a regular basis can help in reducing the risk of development of asthma because of the beta-carotene and other important nutrients present in spinach. Beta-carotene gets converted to vitamin A which plays an important role in lung development in the fetus, and in adults, it plays an important role in increasing strength of our lungs.
(17) Promotes regularity and prevents Constipation
Spinach is very effective in keeping our digestive system healthy and providing relief from constipation because of the presence of dietary fibers and water in it. Both these compounds make sure that waste materials get passed out of our digestive system conveniently and without causing any difficulty to our digestive system.
(18) Healthy skin and hair
Eating spinach on a regular basis are also very effective in keeping our skin and hair healthy. It is because of the presence of vitamin A in spinach. Vitamin A plays an important role in sebum production which keeps our hair moisturized. Vitamin A is also necessary for the growth of body tissues, including skin and hair. Spinach is also a good source of vitamin C that plays an important role in maintaining collagen that provides structure to our skin and hair.
These were some of the major health benefits of spinach. In addition to the health benefits, spinach also provides a lot of beauty benefits. However, too much of spinach is bad, and we should consume them in moderate quantity only.
The information contained in the post is for general purpose only and shouldn’t be considered as a medical advice or as an alternative to medical advice. Although I’ve tried my best to keep the information contained in this post as accurate and updated as possible, but I make no guarantee of the accurateness of the same.
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