Spinach: Nutrition, health benefits, and diet

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The intense green color of spinach indicates that they contain provitamin A and, above all, a good amount of folic acid (from the group of vitamin B) relevant in the formation of genetic material. Spinach is undoubtedly a superfood loaded with tons of nutrients in a low calorie food product. That intense green so characteristic is important for the skin and hair and provides protein, iron, vitamins and minerals.

Spinach benefits

Spinach is also one of the best sources of magnesium that we can find, necessary for energy metabolism, maintenance of muscle and nerve function, heart rate, a healthy immune system and to maintain blood pressure. Magnesium also plays a role in hundreds of biochemical reactions that occur in the body.

Nutritional properties of spinach

Spinach is a standout amongst the best wellsprings of potassium for our eating routine, since with a measure of cooked spinach we get 839mg of potassium. One measure of crude spinach contains 27 calories, 30 milligrams of calcium, 0.86 grams of protein, 0.81 grams of iron, 167 milligrams of potassium, 24 milligrams of magnesium, 2813 IU (universal unit) of nutrient An and 58 micrograms of folate. To look at, one measure of banana has around 539mg of potassium. The numerical contrast seizes locate.

Spinach for diabetes

Spinach is great for diabetes control. They contain an antioxidant known as alpha-lipoic acid, which has been shown to reduce glucose levels, increase insulin sensitivity and prevent changes induced by oxidative stress in patients with diabetes. Studies on alpha-lipoic acid have also shown decreases in peripheral neuropathy and autonomic neuropathy in diabetics. Note that all these studies have used alpha-lipoic acid intravenously.

Spinach against cancer

Spinach and other green vegetables contain chlorophyll, a substance effective in blocking the carcinogenic effects of heterocyclic amines that are generated when roasting foods at high temperatures. So, we must also target spinach as a food for cancer prevention.

Spinach and asthma

Spinach for the prevention of asthma. Many studies have shown that the risks of developing asthma are lower in people who consume a large amount of certain nutrients. One of them is beta-carotene, of which spinach is an excellent source to choose from. Besides spinach, apricots, broccoli, melon, pumpkin and carrots also represent rich sources of beta-carotene.
Spinach and blood pressure

Spinach for lowering blood pressure.

Due to its high potassium content, spinach is recommended for all those with high blood pressure to block the effects of sodium in the body. A low intake of potassium can be as serious, in the face of blood pressure, as a high sodium intake. Other foods rich in potassium are potatoes, tomatoes, beans and oranges.

Spinach for strong bones

Spinach is ideal to take care of our bone health. A low intake of vitamin K has been associated with an increased risk of bone fracture. Thus, the adequate consumption of vitamin K – present in spinach, among others – is important for good bone health, as it acts as a modifier of bone matrix proteins, improves calcium absorption and can reduce Urinary calcium excretion.

Intestinal regularity

Spinach promotes regularity. Since this vegetable is high in fiber and water, it helps prevent constipation and promotes a healthy digestive tract. This healthy and light food should be a close ally of all those people who have slow intestinal transit, so common in our days due to stress, work or bad eating habits.

Spinach for healthy skin and hair

Another goodness of spinach is that it is rich in vitamin A, necessary for the production of sebum to keep the hair hydrated. Vitamin A is also key to the growth of all body tissues, including skin and hair. And is that spinach are essential for the construction and maintenance of collagen, which provides structure to the skin and hair. Having a lack of iron is also a common cause of hair loss, but we can prevent it by taking an adequate intake of iron-rich foods, such as, of course, spinach.

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