25 Benefits of Spinach
Spinach is a green leafy vegetable that belongs to the Amaranthaceae family and is native to western and Central Asia. This superfood provides numerous health and beauty benefits due to the presence of essential nutrients like vitamins, minerals, antioxidants, phytonutrients, and dietary fibers, etc.
Health Benefits of Spinach
(1) Good For Eyes
Spinach is good for the eyes, the visionary organ that allows us to enjoy the beauty of this world.
Antioxidants like vitamin C, vitamin A and other relevant antioxidantal compounds like phytonutrients and polyphenols protect the eyes from free radical damage, and thus minimizes the risk of age-related macular degeneration, cataract, and glaucoma, etc.
Vitamin A is an essential mineral for the eyes as it improves vision. Deficiency of this nutrient may increase the risk of night blindness, prevents dryness of eyes, and eye-itchiness.
As per research conducted by Oak Ridge National Laboratory, consuming spinach regularly minimizes the risk of age-related macular degeneration.
The anti-inflammatory properties of vitamin C minimize irritation and puffiness of the eyes.
(2) Provides Neurological Benefits
Spinach is good for the brain and improves our neurological health.
Antioxidants like vitamin C, vitamin A, vitamin K and other antioxidantal compounds like phytonutrients and polyphenols protect the brain cells aka neurons from free radical damage, and thus minimizes the risk of various neurodegenerative diseases like Parkinson’s disease, Alzheimer’s disease, amnesia, and dementia, etc.
Folate in the spinach plays an important role in the growth and development of the brain and minimizes the risk of neural tube defects like spina bifida etc.
Other nutrients like iron, potassium, magnesium and B vitamins, etc in the spinach provide several cognitive benefits like a sharper memory, better focus, improved concentration, reduced mental confusion, etc.
(3) Regulates High Blood Pressure
Potassium, a natural vasodilator present in the spinach relaxes our blood vessels, improves blood circulation, and thus provides relief from hypertension or high blood pressure.
Hypertension or high blood pressure is a common health problem that affects millions of people around the world and is a leading cause of several cardiovascular and other health problems like severe headaches, nosebleed, fatigue, chest pain, heart attack, heart stroke, irregular heartbeat, difficulty in breathing, blood in the urine, etc.
Although spinach aids in regulating high blood pressure, consume it in moderation as excessive intake may drop the blood pressure to an abnormally low level within an increased risk of hypotension that gives rise to symptoms like dizziness, nausea, fainting, dehydration, blurred vision, lack of concentration, and pale skin, etc.
If you are already on blood pressure medication, then consult your doctor before adding spinach to the diet to avoid the risk of food-drug intolerance.
(4) Strengthens Heart Muscles
An antioxidantal compound called “C0-Q10” present in the spinach strengthens the heart muscles and improves our cardiovascular health.
As per the Journal of Cardiovascular Nursing, C0-Q10 helps in the prevention and treatment of various cardiovascular problems like hyperlipidemia, hypertension, and coronary artery disease.
(5) Strengthens Bones And Teeth
Spinach strengthens our bones and teeth due to the presence of bone-strengthening minerals like calcium, potassium, vitamin K, and magnesium, etc in it.
Calcium, a vital mineral present in the spinach is needed for the growth and development of the bones, and lack of this mineral may increase the risk of bone disorders like osteoporosis.
Osteoporosis is a condition in which our bones become weak and fragile, and are at a higher risk of damage and fracture.
Spinach contains vitamin K that aids with calcium retention in the bones, and thus improves bone density.
Potassium, a vital mineral in the spinach neutralizes acid, prevents loss of calcium from bones, and thus improves bone density.
Magnesium and B vitamins also play an important role in strengthening our bones and teeth.
(6) Maintain Proper Metabolism
Spinach improves our metabolism and helps with the proper growth and development of the body.
Spinach contains several proteins that are broken down into amino acids by the digestive enzymes present in the body.
Amino acids are the building blocks of the body as it helps in growth and development of the muscles, and helps with quick healing of the wounds.
Spinach improves our metabolism, aids with digestion and proper absorption of nutrients from the food.
Thylakoid present in the spinach restrains carving, controls overeating, and helps with weight management.
Spinach protects the mucous membrane of the stomach and minimizes the occurrences of gastric ulcers.
The glycoglycerolipids present in the spinach strengthens the digestive tract and protect the digestive tract from inflammation.
(7) Reduces LDL Cholesterol
The dietary fibers present in the spinach reduces LDL cholesterol and helps in managing cholesterol levels. This prevents the accumulation of plaque and fat deposits in the arterial walls and minimizes the risk of atherosclerosis.
Atherosclerosis is a condition that leads to hardening and narrowing of the arteries due to the accumulation of plaque and fat deposits in the arterial walls and is a leading cause of cardiovascular problems like heart attack, heart stroke, and coronary artery disease.
(8) Improves Cardiovascular Health
Spinach improves our cardiovascular health due to the presence of essential nutrients like vitamins, minerals, antioxidants, phytonutrients, and polyphenols, etc.
Antioxidants like vitamin C, vitamin A, vitamin E, and other antioxidantal compounds like phytonutrients and polyphenols protect our cardiovascular system from free radical damage.
Dietary fibers in it manage cholesterol levels and thus minimizes the risk of atherosclerosis which is a leading cause of several cardiovascular issues.
Potassium, a natural vasodilator in the spinach regulates high blood pressure and minimizes the risk of several cardiovascular and other health problems like heart attack, heart stroke, severe headaches, nosebleed, fatigue, chest pain, difficulty in breathing, and irregular heartbeat, etc.
Other nutrients like vitamin B complex, zinc, iron, and potassium, etc also contribute to improved cardiovascular health.
(9) Benefit During Pregnancy
The abundance of vital nutrients like vitamins, minerals, antioxidants, phytonutrients, and dietary fibers, etc plays an important role in maintaining a healthy pregnancy.
Antioxidants like vitamin A, vitamin C, vitamin E, and other relevant compounds like phytonutrients and polyphenols protect the uterus and fetus developing in her womb from free radical damage.
Folate or the folic acid present in the spinach helps in the brain development of the fetus and minimizes the risk of neural tube defects like spina bifida.
Vitamin A aids in the lung development of the fetus. It is an essential mineral for the eyes as it improves vision and minimizes the risk of night-blindness and dryness of the eyes.
(10) Provides Anti-Inflammatory Benefits
Vitamin C, an anti-inflammatory compound present in the spinach provides relief from pain and inflammation caused by inflammatory problems like arthritis, rheumatism, gouts, rheumatoid, asthma, and bronchial asthma, etc.
(11) Protection Against Various Cancer(s)
Antioxidants like vitamin C, vitamin A, vitamin E, and other relevant compounds like phytonutrients and polyphenols, etc present in the spinach protects our cells and tissues from free radical damage and minimizes the risk of several cancers like colon cancer, pancreatic cancer, abdominal cancer, lung cancer, intestinal cancer, and stomach cancer, etc.
Free radicals are the unstabilized ions that stabilize by stealing electrons from the neighboring molecules and doing so, cause oxidative damage to them.
The carotenoids like epoxy xanthophylls, neoxanthin, and violaxanthin present in the spinach reduce the activity of the tumor and prevent cancer from spreading throughout the body, and is thus effective against aggressive prostate cancer.
(12) Protection From UV Rays
Spinach protects us from the harmful UV rays of the sun.
Prolonged exposure to UV rays can give rise to problems like wrinkles, leathery skin, liver spots, actinic keratosis, and solar elastosis.
Antioxidants and other relevant antioxidantal compounds like vitamin C, vitamin A, vitamin E and phytonutrients, polyphenols and carotenoids, etc present in the spinach protects our skin cells from free radical damage caused by the harmful UV rays of the sun and minimizes the risk of skin cancer.
(13) Regulates Blood Sugar Level
Spinach regulates blood sugar levels and is thus beneficial for people with diabetes and for those who are at the risk of developing diabetes.
With a low glycemic index of 15, spinach slowly releases sugar into the bloodstream, prevents a sudden spike in blood sugar level, and thus helps in managing diabetes.
The dietary fibers in it slow down the rate at which sugar is absorbed by the bloodstream, and thus aids in managing diabetes.
An antioxidant called “Alpha-lipoic acid” present in the spinach lowers blood glucose levels, increases insulin sensitivity, and prevents oxidative stress-inducing changes in diabetic patients.
(14) Asthma Prevention
Vitamin C, an anti-inflammatory compound present in the spinach provides relief from pain and inflammation caused by inflammatory conditions like asthma and bronchial asthma.
It helps in minimizing the inflammation of the lungs, and thus minimizes the risk of respiratory problems like asthma.
Beta-carotene in spinach converts to vitamin A, an essential nutrient that reduces lung inflammation and improves respiratory health.
(15) Improves Digestive Health
Spinach is good for the stomach and improves our digestive health due to the presence of essential nutrients like vitamins, minerals, antioxidants, phytonutrients, and dietary fibers, etc.
Antioxidants like vitamin C, vitamin A, vitamin E, and other relevant antioxidantal compounds like phytonutrients and polyphenols in the spinach protect our digestive system from free radical damage and minimizes the risk of colon cancer, pancreatic cancer, lung cancer, abdominal cancer, and intestinal cancer, etc.
Free radicals are the unstabilized ions that stabilize themselves by stealing electrons from the neighboring molecules, and while doing so, it causes oxidative damage to them.
The laxative properties of the dietary fibers in spinach improves our bowel movement, ensures smooth elimination of stool from the system, and thus provides relief from constipation and other gastrointestinal problems like abdominal pain, gas, bloating, indigestion, irritable bowel syndrome, and flatulence, etc.
Other nutrients like potassium, vitamin B complex, zinc, iron, and magnesium, etc also play a significant role in improving our digestive health.
Beauty Benefits Of Spinach For Skin
Some of the major beauty benefits of spinach are as follows.
(1) Helps In Fighting Acne
Spinach helps in the treatment of skin problems like acne and pimples.
Acne is a common skin problem that affects millions of people around the world and is mainly caused by the accumulation of toxins, pollutants, and other unwanted substances within the skin pores.
The detoxifying properties of the dietary fibers in skin pores eliminate toxins, pollutants, and other unwanted substances from our system.
When there are fewer toxins in our system, they are less likely to accumulate in the skin pores, and thus minimizes the risk of acne and pimples.
Dietary fibers also control the secretion of excess oil from our skin glands and prevent acne from worsening.
To get rid of acne, blend spinach with water to form a paste. Apply this mixture as a face pack and let it dry for 20 to 25 minutes.
This face pack removes dirt, oil, and impurities from the skin pores, and keeps our skin refreshed and rejuvenated.
Alternatively, regularly consuming spinach juice mixed with other vegetables helps in the treatment of acne. To make such juice, use ½ tomato, ¼ cucumber, 1 carrot, 1 celery, ½ pepper, ½ cup cabbage, 1 green onion, and a handful of spinach.
(2) Protects Skin From UV Rays
The prolonged exposure of UV rays to the skin can cause damage to our skin cells and may give rise to problems like wrinkles, leathery skin, liver spots, actinic keratosis, and solar elastosis.
Vitamin C, vitamin E, and other antioxidantal compounds like phytonutrients and polyphenols in the spinach protect our skin cells from the sun’s harmful UV rays.
(3) Provides Anti-Aging Benefits
Antioxidants like vitamin C, vitamin A, vitamin E, and other antioxidantal compounds like phytonutrients, polyphenols, and carotenoids, etc in the spinach protects our skin cells from harmful UV rays of the sun, and aids in keeping various signs of premature aging like fine lines, wrinkles, age spots, dark spots, and skin blemishes, etc at bay.
Other nutrients like zinc, iron, potassium, magnesium and B vitamins, etc in the spinach provide nourishment to the skin, thus contributing to better skin health.
(4) Improves Skin Complexion
Nutrients in spinach improve our skin health, and aids in improving the natural glow of the skin.
Antioxidants like vitamin C, vitamin E, and other antioxidantal compounds like phytonutrients and polyphenols protect our skin cells from free radical damage and keep various signs of premature aging like fine lines, wrinkles, age spots, dark spots, and skin blemishes, etc at bay.
Nutrients like zinc, iron, selenium and B vitamins also contribute to skin health as they provide nourishment to the skin, and make it soft, supple, and radiant.
(5) Improves Skin Tone
Spinach is a wonderful skin toner due to the presence of essential nutrients in them.
Antioxidants like vitamin A, vitamin C, and other relevant antioxidantal compounds like phytonutrients and polyphenols protect our skin from free radical damage and keeps signs of premature aging like fine lines, wrinkles, age spots, and dark spots, etc at bay.
Vitamin C repairs the damaged skin cells and also enhances the production of collagen in the body.
Collagen is an essential amino acid that maintains skin elasticity and prevents wrinkles and skin sagging.
(6) Provides Rosy Glow To Skin
The iron present in the spinach helps in the efficient transportation of oxygen between the cells of the body and minimizes pale skin. Iron helps in bringing out the rosy glow to the skin, and the vitamin C in the spinach increases the absorption of iron from the spinach.
To further increase the absorption of iron from spinach, you can add some lemon juice to the spinach recipe.
(7) Diminishes Dark Circles
Vitamin K present in the spinach is an essential nutrient that provides numerous benefits like strengthens blood vessels, helps with blood clotting, reduces inflammation, improves blood circulation, and last but not the least, aids in fading off under eye dark circles.
(8) Keep Skin Hydrated
The abundance of water (around 93 percent) in the spinach plays an important role in keeping our skin well moisturized and hydrated. It prevents our skin from getting dry and flaky and improves skin health.
Beauty Benefits Of Spinach For Hair
Following are the major beauty benefits of spinach for hair.
(1) Promotes Hair Growth
Spinach is beneficial for our hair follicles and scalp due to the presence of essential nutrients in them.
Antioxidants like vitamin C, vitamin E, and other antioxidantal compounds like phytonutrients and polyphenols protect the hair follicles and scalp from free radical damage, and thus minimizes the risk of premature greying of hair, dryness of hair, split ends, etc.
Other nutrients like vitamin B complex, potassium, iron, magnesium, and Omega-3 fatty acids provide nourishment to the scalp, improves scalp health, and promote hair growth.
(2) Combats Hair Loss
Spinach provides nourishment to our hair follicles and scalp due to the presence of essential nutrients in them.
Antioxidants in the spinach protect our hair follicles and scalp from free radical damage and prevent hair fall, premature greying of hair, etc.
Nutrients in spinach strengthen our hair follicles and minimize the risk of hair fall.
Disclaimer
This article provides general information about the topic, and should not be taken as medical advice or as an alternative to medical advice treatment or diagnosis. Always consult with your doctor before trying out any of the remedies/recipes suggested in the blog post.
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