Benefits of Spinach for health (Palak) and healthy spinach recipes

Popeye The Sailor Man                       I’m Popeye the Sailor Man 

I’m Popeye the Sailor Man

I’m strong to the “Finich”

‘Cause I eats me spinach
I’m Popeye the Sailor Man

Spinach in Hindi is Palak a edible flowering plant basically native to central and western Asia. Plant grows upto 30 cm tall which can survive over winter in temperate region. SPINACH has always been one of the important garnish food of European plate like pizza, pasta etc as it is mostly the part of various dishes.

Spinach nutritional value  contains a rich source of Vitamin A, Vit C, Vit K, manganese ,magnesium, folate(good for anaemic people, can do wonders if taken in daily diet), Vitamin B, B6, Vitamin E, calcium, potassium and dietary fibers. There are basically three types of spinach.

SAVOY

which is dark green, crinkly and have curly leaves.

FLAT or SMOOTH LEAF

which is easier to clean than savoy.

SEMI SAVOY

which is a hybrid variety of spinach and have crinkled leaves.

Benefits of Spinach for health (Palak)

• Anti-cancer

Spinach is rich in flavonoids– a phytonutrient with anti-cancer properties.  It has been found to be effective in slowing down cell division in human stomach and skin cancer cells. Moreover, spinach has proven to be effective in providing protection against the occurrence of aggressive prostate cancer.

• Spinach for Weight Loss

Spinach benefits in weight reduction as it is low in calories and fat. It is very nutritious and has a good quality of fat soluble dietary fiber. This fiber aids in digestion, prevents constipation, maintains low blood sugar and curbs overeating. Thus, this leafy vegetable is often recommended to dieters because in dieting, it is important to avoid repetitive eating.

• Spinach for Eye Health

Benefits of Spinach for health, contains antioxidants lutein and zeaxanthin which protect the eye from cataracts and age related macular degeneration (ARMD).  Zeaxanthin is an important dietary carotenoid which is absorbed into the retinal macula lutea in the eyes, providing light filtering functions. Spinach nutrition contains vitamin A which is required for maintaining healthy mucus membranes and essential for normal eyesight. One of important spinach benefits.

• Spinach for Healthy Bones

It is rich in vitamin K which is vital for maintaining bone health. A cup of boiled spinach provides around 1000% of the RDA of vitamin K which lowers and controls the over activation of osteoclasts. These are the cells that aid in breaking down the bone structure over a short period of time. Vitamin K also promotes the synthesis of osteocalcin, the protein that is essential for maintaining the strength and density of bones.

• Spinach Lowers Hypertension

Hypertension or high blood pressure is responsible for causing kidney disease, heart ailments and stroke. Consuming spinach benefits in lowering hypertension as some of its constituents help to reduce stress and anxiety. Vitamin C in spinach benefits and plays an important role in lowering hypertension.

• Relaxes the Body

Benefits of Spinach leaves keeps the body relaxed and completely stress free. It contains huge amounts of zinc and magnesium which enable you to sleep better at night, thus making way for more effective healing. Magnesium helps in replenishing your lost energy within seconds. A good quality sleep rests your tired eyes, thus relaxing your body as a whole.

• Spinach uses for Brain and Nervous Function

Palak benefits and maintains proper brain functioning specially during old age. Consumption of spinach leaves on a daily basis makes your brain young and active, thus enabling you to think intelligently. Spinach contains folate, vitamin K and vitamin C and spinach benefits in modulating the hormone production of our nervous system.

• Anti-inflammatory Properties
  

Spinach nutrition contains Neoxanthin and violaxanthin, the two anti-inflammatory epoxyxanthophylls that regulate inflammation. Thus, it is beneficial in preventing inflammatory diseases such as arthritis, osteoporosis, migraine headaches and asthma.

• Spinach Boosts Immunity

Vitamin A in spinach protects and strengthens the entry points into the human body, such as mucous membranes, respiratory, urinary and intestinal tracts besides being a key component of lymphocytes (white blood cells) that fight infection.

• Prevents Anemia

Regular spinach uses to attain the benefits of spinach for health that can prevent anemia as it is an excellent source of iron. This mineral is particularly important for menstruating women and growing children and adolescents.

• Prevention of Atherosclerosis and Heart Attack

Excessive fat deposition can cause thickening of the human artery wall resulting in Atherosclerosis. Heart attacks are caused due to the hardening of the artery walls. Benefits of spinach helps to prevents thickening of the walls of arteries as it is rich in lutein, thus reducing the risk of heart attack.

Spinach benefits for skin

• Anti-aging Benefits

Benefits of Spinach is loaded with tons of antioxidants that destroy free radicals in your body. These free radicals damage your skin, thereby causing pre-mature aging. Thus, eating spinach regularly will maintain the youth of your skin and slow down age related degeneration, making your skin look younger and rejuvenated.

• Sun Protection

Spinach is rich in vitamin B which protects the skin from the harmful ultra violet rays that cause sun damage, skin cancer and pre-mature aging of skin.

• Spinach Cures Acne

Spinach is effective in clearing up acne, thus maintaining healthy skin. To get rid of acne, make a face mask by blending spinach with little water and applying it on face for 20 minutes. This will remove dirt, oil and inflammation from the skin, thus refreshing and rejuvenating it from within. You can also drink palak juice with other vegetable juices mixed in the following proportions, ½ tomato, ¼ cucumber, 1 carrot, 1 celery, ½ red pepper, ½ cup cabbage, 1 green onion and a handful of palak. Blend these ingredients to get the juice and drink it daily.

• Skin Repair

It is a rich source of vitamin A and vitamin C. Vitamin A improves skin tone whereas vitamin C plays an important role in the repair as well as growth of skin cells. The amazing antioxidants and nutrients in palak juice even out the complexion, making skin look radiant.

• Improves Complexion

Being rich in vitamin K and folate, palak gives a clear complexion and minimizes acne, bruising on the skin and dark circles. The bundle of vitamin and minerals in palak give quick relief from dry itchy skin, thus providing with a radiant complexion.

Hair benefits of Spinach (palak)

Proper nutrition is vital for getting luxurious hair. For this purpose, it is important to have a balanced diet which provides the required nutrients. It occupies an important place in this regard as it is loaded with nutrients and antioxidants that promote healthy hair. Regular consumption of palak can offer the following benefits of spinach to your hair.

• Promotes Hair Growth

Palak is a super food comprising of vitamins B, C and E, potassium, calcium, iron, magnesium and omega-3 fatty acids all of which are required for healthy hair growth. Iron benefits the red blood cells carry oxygen to hair follicles which is essential for healthy hair growth and strong strands.