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• Spinach can be found
fresh, canned or frozen, it is very versatile
and can be used in soups and vegetable dishes, raw in sandwiches
and salads or as a side dish to meat, chicken and fish.
• Raw spinach
is higher in folic acid and vitamin C, cooked spinach
in beta-carotene and lutein, so cooked and raw both have their
advantages but it is best not to cook it for more than three
to four minutes.
Spinach Health Benefits:
• Spinach is a great source
of dietary fiber, vitamins A, B, C, E and K, iron, folate,
chlorophyll, manganese, calcium, iron, magnesium, potassium,
phosphorus, zinc, carotene and protein.
• Phytonutrients in spinach
are quite powerful and they have the ability to help the body
fight cancer.
• As the most important
vegetable source of iron, spinach provides fresh oxygen to the
blood and helps prevent anemia by regenerating
the red blood cells.
• Glutathione
as an antitoxin and an antioxidant, helps enhance the immune
system.
• Choline and inositol
substances help prevent thickening and hardening of arteries-
atherosclerosis.
• High alkalinity in spinach
makes it a great anti-inflammatory food, helping
with rheumatoid arthritis and osteoarthritis. Alkaline also regulates
the body pH.
• Being a rich source of
vitamin K and calcium, it can help treatosteoporosis.
• A variety of free radical
antioxidants available in spinach makes it a
great aid in cardiovascular health.
• Lutein and zeanthine
provide protection for your eyes from ultra-violet lights and
decrease the risk of macular degeneration.
• Certain amino
acids in spinach are useful in lowering blood pressure.
• Folate and iron
are the nutrients needed during pregnancy, for the proper healthy
development of the baby.
• Spinach is one of the
best anti-aging vegetables that can help you
look fresh and younger, by the variety of antioxidants it contains.
• It is found to be helpful
for diabetic patients as it can help stabilize the blood
glucose levels. Spinach glycemic index value is almost
zero and it has very little impact on blood sugar.
(100g of Raw) Spinach Nutrition
Values:
• Calories: 23
• Carbohydrates: 3.7 g
• Protein: 2.9 g
• Dietary fiber: 2.2 g
• Fat: 0.4g
• Vitamin A: 9400 I.U.
• Vitamin B: .12 mg
• Vitamin C: 60 mg
• Vitamin K: 483 mcg
• Calcium: 90 mg
• Iron: 3 mg
• Magnesium: 80 mg
• Manganese: 0.9 mg
• Phosphorus: 55 mg
• Zinc: 0.6 mg |
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