Health Benefits of Spinach

Spinach, Palak (Hindi), Pasalai keerai (Tamil), Basella Alba (botanical name) of Amaranthaceae-Chenopodiaceae family is the well known leafy vegetable. Spinach is well recognized widely and preferred for its rich nutritional value. In India, every Indian household spread across this vast land prefers to enjoy the dish made from spinach. People like its bitterness as well as salty taste.

You will be tempted to buy the vegetable on seeing its freshness, color and flavor. The vegetable shows its slender and delicate texture with an attractive jade green color. It has its own, but pleasing flavor. Though this popular vegetable is available throughout the year, you will get fresh bunches during its season i.e. between March and May as well as between September and October.

Vitamins Available:

You will not get such an amount of rich vitamins in any other leafy vegetable except your spinach. You will be really amazed to see that it represents every vitamin category at least in traces. Spinach comprises excellent amount of Vitamin K (888.50 mcg) and Vitamin A (14742.00 IU). It is an excellent source of Vitamin C (17.64 mg). See you will get good amounts of Vitamin E (1.72 mg), Vitamin B6 (pyridoxine) (0.44 mg) and Vitamin B2 Riboflavin (0.42 mg). The vegetable also comprises traces of Vitamin B1 Thiamin (0.17 mg) and Vitamin B3 Niacin (0.88 mg).

Nutrition Data on Spinach:

You will find outstandingly rich amount of potassium (838.80 mg), calcium (244.80 mg) in spinach. You will also get an amazing amount of other minerals i.e. magnesium (156.60 mg), phosphorus (100.80 mg). The traces of iron (6.43 mg), manganese (1.68 mg), zinc (1.37mg), copper (0.31 mg), selenium (2.70 mcg) are also found in this vegetable. It has also includes the traces of omega 3 fatty acids 0.15 g

Spinach - Calorie Content:

Health watchers please note the calorie value of your spinach. Every 100g of your spinach contains 23 calories. It has good amount of dietary fiber 4.32 g. It has reasonable amount of protein 5.35 g.

Health Benefits of Spinach:

In every respect spinach has proven nutritional value and health benefits. For example 'Flavonoid' is an unique compound found in this vegetable. This restores excellent anti cancer and anti oxidant properties. Rich amount of magnesium will help to lower your blood pressure. Similarly the outstanding amount of Vitamin K will support for your healthy bones. It is noted for its protection against heart ailments. Its rich Vitamin C content will give protection against anti-inflammation. Its average source of Vitamin B6 (pyridoxine), Vitamin B2 Riboflavin and traces of Vitamin B1 Thiamin (0.17 mg) and Vitamin B3 Niacin (0.88 mg) will help you to maintain better eyesight and smart brain functioning.

How to choose and preserve the vegetable:

You can easily identify the freshness of the vegetable by just smelling and by seeing its fresh leaves and stems. The leaves loose its freshness as the time passes. Choose fresh leaves and bunches. Take note for any wilted or yellow leaves as well as sticky coat over the leaves (decayed leaves). Always wash the leaves in fresh water before your use.

You may also preserve the leaves by simply packing them in polythene bags and leave them in your refrigerator and in this way you may able preserve the leaves at least four to five days. Only one caution - you should not give your water wash just before refrigeration as the moisture will spoil the leaves. Consume the spinach dishes within that day.

Source:

The Worlds Healthiest Foods - Spinach http://www.whfoods.com/genpage.php?tname=foodspice&dbid=43