Some love it and some hate it but
the truth is spinach is packed with nutrients that bulk you up in much less
calories and provide you with amazing health benefits. Those who love it swear
by it and those who dont, it helps to get to know this vegetable well and
benefit from its amazing properties.
, scientific name,
Spinacia oleracea is believed to have originated in Persia (modern day Iran)
from where it spread to rest of Asia via Nepal and China. It became popular in
Europe when introduced to the continent by Spanish Moors.
One of the best sources of
, which is needed for
maintaining a healthy immune system, muscle and nerve functioning, maintaining
blood pressure and for energy metabolism, this leafy green
is also one of the best sources of dietary potassium and iron.
Spinach also delivers a good amount of calcium, protein, thiamine, phosphorus,
zinc, copper, vitamin K, omega-3 fatty acids and fiber.
Health Benefits of Spinach
Spinach is packed with nutrients
that help keep the body in good shape. Regular consumption of spinach helps in
maintaining optimum health as well as possible prevention from several medical
Spinach for Diabetes
People with type 2
are found to have low levels of magnesium in their bodies.
Eating spinach can help them as it contains good amount of magnesium that helps
in regulating blood sugar levels. Spinach also contains an antioxidant called
alpha-lipoic acid that increases insulin sensitivity and lowers glucose levels.
Spinach for Eyes
This leafy vegetable is a great
source of antioxidants
that help slow macular
, an age-related condition that causes loss of
and in certain cases even blindness. To help matters more,
spinach contains an antioxidant called lutein that has been found to reverse
symptoms of macular degeneration and improve vision.
Spinach for Weight
Spinach is a low-calorie
that fulfills most of our daily nutrient requirement. This makes
it an excellent food source for weight management. One cup of spinach contains
very little carbohydrate and all the goodness of vitamins and
. Eating spinach with at least one meal every day can be
extremely beneficial in weight loss. It can be consumed in juice form, in
salads, in soups and in a variety of low calorie dishes. Spinach for Pregnancy
Being a good source of folates
makes spinach a good food to eat during pregnancy as folates reduce the risk of
neural tube defects in the fetus. Spinach also provides good levels of Vitamins
E and C, which reduce the risk of eclampsia. Eclampsia
is a life-threatening
complication that can occur during pregnancy
. As it is packed with
calcium, iron, many B-complex vitamins, magnesium, copper, zinc, and potassium,
there is every reason to eat spinach during pregnancy and benefit from its
Spinach for Muscle Building
Spinach provides a good source of
nitrates to the body, which helps strengthen muscles
Nitrates work on two proteins found in human body that help in calcium
regulation. This helps in muscle contraction and more so if the muscles are
used to high-intensity exercise routines. This is not to say spinach only helps
in body building. Its muscle-strengthening properties can help anyone who needs
help with muscle toning.
Spinach for Healthy Skin and Hair
Being a good source of Vitamins A and
, spinach helps keep hair
. Vitamin A produces sebum that helps hair with optimum
moisture required for their growth, and Vitamin C helps in building collagen
that is essential for good maintenance of skin as well as hair. Spinach for Bones
Vitamin K found in spinach helps
keep the bones
and reduces the instances of fractures
Spinach can be used in making
many delicious dishes both in raw form and cooked form.
Spinach and Walnut
Mix together in a big salad bowl washed and chopped spinach,
one chopped tomato
few orange stems, half a beetroot, few black grapes, half a bowl of chopped
walnuts, 2 tsp honey
and salt to taste.
Squeeze in a lemon
and sprinkle some rock salt and sesame seeds on top. Your nutritious salad is
ready to relish.
You will need two eggs
chopped onion and lots of chopped spinach. Whisk them together and add salt to
Also add chopped green chilies, red chili powder, black pepper
powder and a pinch of turmeric
Grate some cheese into the mix and whisk again. Heat some oil
in a pan and pour your mixture over it.
Cook the eggs from both sides. Grate extra cheese on top if
you like. Fold and eat with spicy tomato ketchup and some fresh garlic bread.
Steam some spinach, tomato, onion, garlic
ginger and a few green chilies and keep aside to cool. Once done blend them all
together and add salt and black pepper powder to taste.
Mix this with some whole wheat flour or multigrain flour and
make dough out of it.
Divide into equal parts and make them into balls. Roll them
out and cook over a pan with some oil. Keep aside to cool a bit.
Make a mix of grated cottage cheese, chopped onion, sesame
seeds, chopped coriander leaves and salt. Spread this in the middle of the
flatbread and make them into rolls.
Cut them into smaller pieces or keep them whole. Enjoy these
with fresh coconut chutney.
Boil rice and keep aside.
Steam spinach, blend and keep aside.
Heat some oil in a pan, add mustard seeds, and turn the heat
off when the seeds begin to splatter. Add one chopped onion, chopped green
chilies, some red chili powder, a pinch of turmeric powder, few seeds of fenugreek
one cinnamon stick and some cardamom. Cook till the onions turn pink.
Add the spinach mix and salt and cook for a minute.
Add cooked rice and mix well. Spinach rice is ready to eat.