Health Benefits of Spinach

Health Benefits of Spinach

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Benefits of Spinach

BENEFITS:

• A rich source of vitamins A and folate.
• High in vitamin C and potassium.
• A vegetarian source of Protein.

DRAWBACKS:

• Oxalic acid reduces iron and calcium absorption, and can accelerate the formation of kidney and bladder stones

Contrary to popular belief, spinach is not an especially good source of iron, because its Oxalic acid content interferes with the bodys absorption of the mineral, but its dark green leaves do contain many other valuable nutrients, especially the ANTIOXIDANTS and BIO FLAVORNOIDS that help block cancer causing substances and processes. For example, spinach is rich in carotenoids, plant pigments that are responsible for its dark green color. Among these carotenoids are beta carotene, the plant source of vitamins A, and lutein, both of which may help prevent cancers of the which may help prevent cancers of the lungs and prostate. One cup of raw spinach or a 1/2 cup serving of cooked spinach provides a full days supply of vitamin A. One cum of fresh Spinach also supplies 190 mcg (micro grams) of folate, nutrient that is especially important for women who are pregnant or are planning a pregnancy, because it helps prevent congenital neurological defects. Folate deficiency can also cause a severe type of Anemia. 

Spinach Leaf

Rich in vitamin C a single cup of fresh spinach supplies 90% of the Recommended Dietary Allowances (RDA) of this vitamin as well as 500 mg of potassium and 10% of the RDAs of vitamin B6  riboflavin. Spinach is a good vegetarian source of protein, it contain more than most green vegetables do. Although this protein lacks the amino acid methionine, this can be obtained by eating rice or another grain dish at the same meal. 

On the negative side, the nutritional benefits of spinach are somewhat offset by its high concentration of Oxalic acid. Although spinach contains good amounts of iron, calcium, and other minerals, their absorption is hindered by the Oxalic acid. Absorption can be increased by eating spinach with other foods that are rich in vitamin C.
Oxalic Acid can also pose a problem for people susceptible to kidney and bladder stones that form Oxalates.

SERVING SPINACH:

Spinach Leaf

Spinach can be served either raw or cooked. To avoid overcooking, try steaming or stir frying it . These cooking methods preserve texture and flavor and they minimize the loss of many water soluble vitamins. Although some of these nutrients are lost in cooking a 1/2 cup serving of the cooked vegetable actually provides more nutritional value than 1 cup served raw because of it contain 2 cups of leaves. In addition, heating makes the protein in spinach easier to break down. The nutritional value of raw spinach can be enhanced by serving it with orange or grapefruit slices for added vitamin C.
Before serving spinach, be careful to remove all the sand and dirt. One effected method "is to submerge the spinach in a bowl of cold water and let the sand fall to the bottom, then remove and rinse the leaves".

Spinach Seeds