Spinach

Health Benefits of Spinach.

  • Spinach is a store house for many phyto-nutrients that have health promotional and disease prevention properties.
  • Very low in calories and fats (100 g of raw leaves provide just 23 calories). Its leaves hold good amount of soluble dietary fiber and no wonder green spinach is one of the finest vegetable sources recommended in cholesterol controlling and weight reduction programs by dieticians!
  • Fresh 100 g of spinach contains about 25% of daily intake of iron; one of the richest among green leafy vegetables. Iron is an important trace element required by the human body for red blood cell production and as a co-factor for oxidation-reduction enzyme, cytochrome-oxidase during the cellular metabolism.
  • Fresh leaves are a rich source of several vital anti-oxidant vitamins like vitamin A, vitamin C, and flavonoid poly phenolic antioxidants such as lutein, zea-xanthin and beta-carotene. Together, these compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a healing role in aging and various disease processes.
  • Zea-xanthin, an important dietary carotenoid, is selectively absorbed into the retinal macula lutea in the eyes where it is thought to provide antioxidant and protective light-filtering functions. It thus, helps protect from “age-related macular related macular disease” (ARMD), especially in the elderly.
  • In addition, vitamin A is required for maintaining healthy mucus membranes and skin and is essential for normal eye-sight. Consumption of natural vegetables and fruits rich in vitamin A and flavonoids also are known to help the body protect from lung and oral cavity cancers.
  • Spinach leaves are an excellent source of vitamin K. 100 g of fresh greens provides 402% of daily vitamin-K requirements. Vitamin K plays a vital role in strengthening the bone mass by promoting osteotrophic (bone building) activity in the bone. Additionally, it also has an established role in patients with Alzheimer’s disease by limiting neuronal damage in the brain.
  • This green leafy vegetable also contains good amounts of many B-complex vitamins such as vitamin-B6(pyridoxine), thiamin (vitamin B-1), riboflavin, folates and niacin. Folates help prevent neural tube defects in the offspring.
  • 100 g of farm fresh spinach has 47% of daily recommended levels of vitamin C. Vitamin C is a powerful antioxidant, which helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.
  • Its leaves also contain a good amount of minerals like potassium, manganese, magnesium, copper and zinc. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese and copper are used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required in the production of red blood cells. Zinc is a co-factor for many enzymes that regulate growth and development, sperm generation, digestion and nucleic acid synthesis.
  • It is also a good source of omega-3 fatty acids.
See the table below for in depth analysis of nutrients:
Spinach (Spinacia oleracea), raw,
Nutritive value per 100 g.(Source: USDA National Nutrient data base)

Principle Nutrient Value Percentage of RDA
Energy 23 Kcal 1%
Carbohydrates 3.63 g 3%
Protein 2.86 g 5%
Total Fat 0.39 g 1.5%
Cholesterol 0 mg 0%
Dietary Fiber 2.2 g 6%
Vitamins
Folates 194 µg 48.5%
Niacin 0.724 mg 4.5%
Pantothenic acid 0.065 mg 1%
Pyridoxine 0.195 mg 15%
Riboflavin 0.189 mg 14.5%
Thiamin 0.078 mg 6.5%
Vitamin A 9377 IU 312%
Vitamin C 28.1 mg 47%
Vitamin E 2.03 mg 13.5%
Vitamin K 482.9 µg 402%
Electrolytes
Sodium 79 mg 5%
Potassium 558 mg 12%
Minerals
Calcium 99 mg 10%
Copper 0.130 mg 14%
Iron 2.71 mg 34%
Magnesium 79 mg 20%
Manganese 0.897 mg 39%
Zinc 0.53 mg 5%
Phyto-nutrients
Carotene-ß 5626 µg
Crypto-xanthin-ß 0 µg
Lutein-zeaxanthin 12198 µg