Spinach (Spinacia
oleracea) is an edible flowering plant in the family Amaranthaceae.The word “spinach” is derived from
the Persian word “ispanai” which means “green hand”, which later became
spanachia in Latin, and ultimately spinach in English.
Spinach is thought to have originated in ancient Persia
(Iran). Spinach made its way to China in the 7th century when the king of Nepal
sent it as a gift to this country. It was only brought to that continent in the
11th century, when the Moors introduced it into Spain. In fact, spinach was
known as "the Spanish vegetable" in England. Today, the United States
and the Netherlands are among the largest commercial producers of spinach. Popeye popularized spinach. Fresh spinach retains the delicacy of texture and green color. Raw spinach has a mild, slightly sweet taste that can be refreshing in salad. Spinach is used raw in salads and cooked as a pot-herb. Spinach can be used as a source of vitamin A, B1, B2, niacin and calcium. The crop also has a hypoglycemic effect that can be used in treating urinary calculi and lung inflammation. The seeds can be used as a laxative and for treating breathing difficulties and liver inflammation.
Spinach is considered to be one of the healthiest foods
on earth, with researchers identifying more than a dozen different types of
flavonoid antioxidants alone that are present in spinach, not to mention all of
its other nutrients. Spinach nutrition has powerful anti-inflammatory and
antioxidant abilities, and if you combine that with its very low amount of
calories, it is easily one of the most nutrient-dense foods in diet.
(source: clickittefaq.com) Farmers
tending the saplings while working in red spinach fields. Photo taken from
Shariyatpur, India.
Spinach contains special protective carotenoid compounds
that have been linked with decreasing the risk of many diseases, including cancer,
heart disease, diabetes, neurodegenerative diseases, and obesity. Spinach’s
phytonutrients include such carotenoids as beta-carotene, lutein, and
zeaxanthin. Spinach also supplies flavonoids, which are a type of powerful
antioxidant that protect against disease by fighting free radical damage within
the body. These protective compounds make spinach one of the best anti-ageing
foods.
Spinach varieties are classified by
leaf types, and there are mainly three types:
·
Savoy has dark green, crinkly
and curly leaves and a dark green colour; savoy spinach leaves are
springy and crisp.
·
Semi-savoy is a hybrid variety
with slightly crinkled leaves. It has the same texture as savoy, but it is not
as difficult to clean. It is grown for both fresh market and processing.
Flat/smooth leaf spinach has broad
smooth and flat,
spade-shaped leaves
that are easier to clean than savoy. These qualities make it the choice of
commercial producers of canned and frozen spinach.
·
Red spinach: Growing in
popularity, striking red spinach leaves are round, thick, and rich-green with
an attractive red center. Tender and very tasty, the flavor of this lovely
variety is deliciously sweet and succulent.
(source: clickittefaq.com)
Safety
Spinach contains a
high amount of oxalate. Individuals with a history of oxalate containing kidney
stones should avoid over consumption. A low oxalate diet is usually defined as containing less than 50 milligrams
of oxalate per day. Spinach has more than 50 milligrams so is best avoided. Spinach
also contains high levels of oxalic acid, which in excess can inhibit the
absorption of other important nutrients such as calcium. Lightly cooking
spinach is thought to reduce the oxalic acid content
Health
benefits of spinach
1. Beneficial for Weight Loss: Spinach leaves help
in weight reduction as it is low in calories and fat. It is very nutritious and
has a good quality of fat soluble dietary fibre. This fibre aids in digestion,
prevents constipation, maintains low blood sugar and curbs overeating. Thus,
this leafy vegetable is often recommended to diet.
2. Anti-cancer: Spinach is
rich in flavonoids with anti-cancer properties, found to be effective in slowing
down cell division in human stomach and skin cancer cells. Moreover, spinach
has proven to be effective in providing protection against the occurrence of
aggressive prostate cancer. Spinach contains chlorophyll as active component
which found to be effective at blocking the carcinogenic effects of
heterocyclic amines which are generated when grilling foods at a high
temperature.
3. Eye Health: Spinach contains antioxidants lutein and zeaxanthin in
plentiful which protect the eye from cataract and age related macular
degeneration (ARMD). Zeaxanthin is
an important dietary carotenoid which is absorbed into the retinal macula lutea
in the eyes, providing light filtering functions. Spinach also contains vitamin
A which is required for maintaining healthy mucus membranes and essential for
normal eyesight. Vitamin C and vitamin A found in
spinach nutrition can help to fight UV light damage which can lead to skin
cancer or the appearance of aged skin.
4. Healthy Bones: Spinach is rich in vitamin K which
is vital for maintains bone health by controlling the over activation of
osteoclasts. These are the cells that aid in breaking down the bone structure
over a short period of time. Vitamin K also promotes the synthesis of
osteocalcin, the protein that is essential for maintaining the strength and
density of bones. Spinach is a good alternative to
dairy products as it gives proper substitute to calcium, thus preventing the
occurrence of osteoporosis. It is an important protein diet for vegetarians as
it helps in building the muscle tissues as well as supporting the collagen
growth. Adequate vitamin K consumption is important for good health, as it acts
as a modifier of bone matrix proteins, improves calcium
absorption and may reduce urinary excretion of calcium.
5. Lowers Hypertension: Hypertension or high
blood pressure is responsible for causing kidney disease, heart ailments and
stroke. Consuming spinach is beneficial in lowering hypertension as some of its
constituents help to reduce stress and anxiety. The nutrients play a critical
role in keeping the balance of Na- K pump by lowering the potassium in body.
Vitamin C also plays an important role in lowering hypertension.
7. Diabetes
management: Spinach contains an antioxidant known as alpha-lipoic
acid, which has been shown to lower glucose levels, increase insulin
sensitivity and prevent oxidative stress-induced changes in patients with diabetes.
Studies on alpha-lipoic acid have also shown decreases in peripheral neuropathy
and autonomic neuropathy in diabetics.
8. Asthma
prevention: The risks for developing asthma are
lower in people who consume a high amount of certain nutrients. One of these
nutrients is beta-carotene, of which spinach is an
excellent source.
9. Lowering blood pressure: because of its high potassium content, spinach is recommended to those with high blood pressure to nullify the effects of sodium in
the body. A low potassium intake may also be a risk factor in developing high
blood pressure as a high sodium intake.10. Healthy skin and hair: Spinach is high in vitamin A, which is necessary for sebum production to keep hair moisturized. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair. Spinach and other leafy greens high in vitamin C are imperative for the building and maintenance of collagen, which provides structure to skin and hair. Iron-deficiency is a common cause of hair loss, which can be prevented by an adequate intake of iron-rich foods, like spinach.
11. Promotes regularity: Spinach is high in fiber and water content,
both of which help to prevent constipation and promote a healthy digestive tract. Lower
levels of inflammation protect the vulnerable lining of the digestive tract and
stomach, reducing the chances of developing leaky gut syndrome or other
digestive disorders. Spinach is also a good source of dietary fiber. Fiber is needed
to maintain digestive health because it helps with regular bowel movements,
carries waste and toxins out of the body, prevents constipation or diarrhea,
and can detoxify the digestive tract.
In animal studies, the group given spinach supplements, the
animals showed reversal in age related signs of cognitive impairment and
overcame some of the difficulty with and motor skills. The group given spinach
experienced improvements in the ability to complete behavioral tasks and
improvements on scores for cognitive tests. This suggests antioxidants found in
spinach can delay both mental and physical signs of aging.
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