Top 10 Benefits of Spinach
Spinach belongs to the superfood variety because it is immensely packed with vitamins, minerals, and other nutrients that can boost your health. Some of the most well-known health benefits of spinach are its cancer-fighting properties, building muscles and bones, boosting brain and nervous function, improving eyesight, regulating blood pressure, and so many more. Spinach is a green leafy vegetable that you can easily buy in supermarkets since it is very affordable. Health experts recommend eating vegetables daily, especially spinach, due to its wide range of health benefits. Spinach is eaten raw and can be included in salads, or it can be sautéed and cooked. It can be added to many dishes such as stews and soups and used in side dishes.
In 2 minutes or less, you can get the diet plan that will turn your body into a fat burning machine.
The Nutritional Value of Spinach
The health benefits of spinach come from its high nutritional value. Spinach contains vital nutrients such as zinc, potassium, magnesium, manganese, calcium, and iron. It is also a source of essential vitamins such as vitamin A, B6, C, folate, vitamin K, and niacin. Other important nutrients that can be found in this superfood are riboflavin, thiamine, beta-carotene, xanthenes, lutein, and chlorophyllin. It has almost no fat content, which makes it a perfect food for losing weight. Here are 10 of the most amazing benefits of spinach to your health.
Improving Your Eyesight
Spinach contains all the important elements that can help improve your eyesight such as lutein, beta-carotene, and zeaxanthin. Cooked spinach provides a healthy dose of beta-carotene, which prevents vitamin A deficiency, eye ulcers, dry eyes, and itching eyes. Spinach also contains anti-inflammatory properties that help in reducing the irritation and puffiness of the eyes. Lutein and zeaxanthin are two essential pigments that are critical parts of the retina. Degeneration of these pigments can ultimately lead to retinitis pigmentosa or AMD and cause blindness. According to one research, consuming healthy amounts of spinach regularly can help regain lutein and zeaxanthin and prevent AMD.
The benefits of spinach also contain high amounts of antioxidants that fight the negative effects of free radicals. If free radicals accumulate and do enough damage to the body, it can impact your vision and increase your risk of developing macular degeneration and glaucoma as you get older. You only need one cup of spinach to get your recommended daily dose of vitamin A.
Maintaining Bone Health
Spinach contains high amounts of vitamin K, which is important if you want to maintain your bone health. Vitamin K plays a key role in lowering and controlling the over-activation of osteoclasts, which are the cells that promote breaking down of the bone structure. Vitamin K is also responsible for promoting the synthesis of osteocalcin, which helps maintain good bone density and strength.
Spinach is a great alternative for dairy products and milk, especially for people who are lactose intolerant. Spinach contains healthy amounts of calcium, which helps lower the risk of osteoporosis. This leafy vegetable can also support the building of muscle tissues and collagen growth. The benefits of spinach provide essential minerals that can support bone mineralization such as copper, manganese, magnesium, phosphorus, and zinc. You need these minerals to strengthen your bones, as well as maintain healthy teeth and nails. The sun is still the best source of vitamin K, but you can further strengthen your bones and prevent bone problems if you add spinach to your diet.
Promoting Weight Loss
Spinach is considered as a perfect food for losing weight. The benefits of spinach include high-quality fat-soluble dietary fiber, which helps avoid overeating, maintains low blood sugar, prevents constipation, and aids in digestion. Plus, spinach is very low in calories and fat, which makes it a much-recommended food for dieters. Recent studies have found that the Thykaloid contained in spinach has the ability to stop hunger and food cravings, thus helping you lower your daily calorie consumption. It tricks the body into feeling that you are already full. This will allow you to control your food portions and avoid eating too many snacks after meals.
Spinach for Improving the Skin
The benefits of spinach extend out to your skin, making it look youthful, smooth, and free from acne. Your skin needs essential nutrients that can enhance its beauty and health. You can get these nutrients from green leafy vegetables, especially spinach, which is rich in vitamins such as vitamin A, C, E, and K. It also contains minerals that play a vital role in skin care.
If you have problems with acne, you can take advantage of the benefits of spinach. You can make your own face mask using spinach and water. Apply the face mask on your face for 20 minutes to remove all the oil and dirt and heal any inflammation. You can also try drinking spinach juice mixed with other vegetables such as tomato, carrot, cucumber, celery, cabbage, red pepper, and green onion. Put all these ingredients in a blender to create your own vegetable juice. This healthy spinach drink can prevent acne and improve your skin condition.
Spinach is loaded with vitamin B, which is known to protect the skin from the harmful UV rays of the sun. Prolonged exposure to the sun’s rays can damage the skin and causes premature aging and skin cancer. Fortunately, spinach also contains high amounts of antioxidants that can fight the free radicals, thus slowing down the skin’s aging process and reducing those fine lines and wrinkles. Spinach can improve your skin complexion, improve skin tone, and boost the growth of skin cells because it contains vitamin A and vitamin C.
Spinach for Boosting Your Immunity
You can make your immune system stronger and keep your body more resistant to common colds, flu, and other viral diseases by including spinach to your regular diet. Spinach is rich in vitamin A, which helps strengthen your immune system and replenish the white blood cells in your body. White blood cells are key components in your body’s defense because they can destroy pathogens and other disease-causing bacteria. Vitamin A can protect and strengthen key areas in your body where the bacteria and pathogens can invade the body, such as the respiratory system, mucous membranes, intestinal tract, and urinary tract. Just one cup of spinach can already provide you with about 337% of the recommended daily allowance of vitamin A. Lower your chances of getting sick by taking advantage of the benefits of spinach.
Spinach for a More Luxurious Hair
The benefits of spinach can provide you with a thicker and more luxurious hair. Spinach is loaded with vitamin B, vitamin C, and vitamin E, iron, calcium, magnesium, and omega-3 fatty acids that can boost hair growth. Iron deficiency is one of the leading causes of hair loss. People who are deficient in iron develops anemia, which usually leads to hair loss. Spinach can provide you with healthy amounts of iron and folate to produce red blood cells that help carry oxygen to your hair follicles, thus promoting hair growth.
Spinach for Mental Health
Spinach is considered as a powerful brain food because it is capable of slowing down the age-related decline in brain function. Several studies have shown that the benefits of spinach can maintain the proper functioning of the brain even in old age. Spinach is loaded with vitamin K, folate, and vitamin C, which helps in controlling the hormone production of the nervous system. According to neurological studies, the folate found in spinach can lower the risk of developing Alzheimer’s disease and other diseases that cause cognitive or neural decline. Spinach is also rich in potassium, which promotes brain health by increasing blood flow to the brain.
Spinach for Boosting Heart Health
Spinach contains healthy amounts of lutein that can help prevent the buildup of fat deposits that causes the thickening of the artery walls. This thickening of the walls of the artery is known as atherosclerosis, which significantly increases the risk of heart attack. Spinach is also rich in nitrate, which helps in preventing heart attack and also prevents heart diseases that are caused by the buildup of fats.
The benefits of spinach to your heart are also due to the fact that it can effectively maintain your blood pressure. Spinach is high in potassium and low in sodium, which is beneficial for maintaining normal blood pressure. Folate in spinach also relaxes the blood vessels and reduces hypertension, while maintaining the normal blood flow.
Spinach for Fighting Cancer
Spinach contains powerful flavonoids that have anti-cancer properties. The benefits of spinach can lower the risk of developing cancer. Studies have found that these flavonoids are effective in slowing down the cell divisions in skin cancer cells and in the stomach. Spinach is also effective in protecting the body against prostate cancer.
Spinach Against Inflammation
One of the most important benefits of spinach is its ability to fight inflammation. Spinach contains violaxanthin and neoxanthin, which can regulate inflammation. It can prevent so many diseases that are caused by inflammation such as arthritis, asthma, headaches and migraine, and osteoporosis.