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The Garden of Goodness – Spinach

It is well known that leafy green vegetables are full of beneficial nutrients. Among the leafy greens, the humble, succulent spinach, a flowering plant native to Asia, provides more nutrients than any other food.

Nutrition Value

Spinach, fresh, Steamed or boiled, has a large nutritional value. It has folic acid. Vitamins A, B, C, K, and E, antioxidants. Besides dietary fiber, omega – 3 fatty acids niacin, selenium, and of course plenty of iron.

It contains calcium also, though the oxalate content in spinach slightly decreases the absorption of calcium by the human body. In addition, it is a good source of minerals.

spinach smoothie


Spinach improves eyesight as it contains,’ Lutein, a substance that protects against sight degeneration and cataract.

With its rich content of iron, spinach is important for menstruating women. Children and adolescents also need iron and this vegetable is an easy source.

Juice of spinach is used to treat sore throat, and as a diuretic in fever, inflammation of lungs and bowel.

Spinach reduces the age-related decline in brain function. Learning ability and function of the nerves are significantly increased by eating spinach–rich diets

Easily available almost throughout the year, this vegetable is a popular source of good health and the wonder of this vegetable is its totally at pee.

For many vegan eaters, spinach is one of the best foods that can improve heart conditions. The team of two Vitamins – vitamin C and A – available in this vegetable help to prevent building up to cholesterol in the blood vessels.

The folate content in spinach changes the harmful chemical “homocysteine “ that causes a heart attack or stroke, into harmless molecules.

The magnesium content in spinach helps in lowering high blood pressure and protects against heart diseases.

Spinach has anti-inflammatory nutrients spinach extracts that have been shown to slow down cell multiplication in the stomach and slain cancer. It fights prostate cancer and helps in slowing down colon cancer.

The body needs Vitamin K to activate Osteocalcin – the important protein in bone – to maintain bone – health. Spinach provides this important vitamin.

The zinc content in spinach helps in improving hearing capacities. And is beneficial in the treatment of ‘tinnitus”.

The carotenoid, Vitamin C and beta – carotene and antioxidants present in spinach help in resisting several types of cancer.

Selection & Storage

To derive maximum benefits, care should be taken in selecting and storing spinach. Look for signs of yellowing. Select only greenish, tender, and fresh leaves. Watch for slime, dirt, and signs of decay.

The spinach should be loosely packed in plastic bags (with holes for air circular ) and stored in the refrigerator is vegetable crisper. Do not wash it before storing but when taken out for cooking it should be washed and rinsed thoroughly.

It is a letter to remove the roots. Preferably, the leaves, separated from stems, Can be washed in warm water. Use thin, tender stems for cooking; Avoid stems that are too thick and hard, Do not overcook, cooking in steam with minimum water is the best.

Spinach and Allergic Reach Ons

Spinach may cause allergic reactions in individuals prone to food allergies. Individuals with kidney, gall bladder problems may better avoid spinach. Also, this vegetable contains goitrogens that attest to thyroid glands. Persons with thyroid problems may letter avoid spinach.

Spinach contains “Purines “ that may lead to the accumulation of uric acid. For this reason, individuals with kidney problems or gout and chronic arthritis should limit the intake of spinach.

In general, it is better to avoid eating spinach in the evening or at night.

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