Palak (Spinach): Amazing Health Benefits

Health benefits of spinach (Palak)

Spinach or Palak is one of the healthiest food. It is very famous leafy vegetable found everywhere in sufficient amount in both summer and winter season. One can easily feel it’s all the beneficial aspects by using it in his daily routine either in the form of its juice, soup, cooked vegetable or variety of curries.

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/or autonomic neuropathy in diabetics.

Cancer prevention: Spinach and other green vegetables contain chlorophyll which has shown to be effective at blocking the carcinogenic effects of heterocyclic amines which are generated when grilling foods at a high temperature.

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. Apricots, broccoli, cantaloupe, pumpkin and carrots are also rich sources of beta-carotene.

Lowering blood pressure: because of its high potassium content, spinach is recommended to those with high blood pressure to negate the effects of sodium in the body. A low potassium intake may be just as big of a risk factor in developing high blood pressure as a high sodium intake.

Bone health: Low intakes of vitamin K have been associated with a higher risk for bone fracture. 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.

Promotes regularity: Spinach is high in fiber and water content, both of which help to prevent constipation and promote a healthy digestive tract.

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.

Nutritional Profile of Spinach (Palak)

Spinach (Palak), Raw
Carbohydrate Factor: 3.57 Fat Factor: 8.37 Protein Factor: 2.44 Nitrogen to Protein Conversion Factor: 6.25
Refuse: 28% Refuse Description: Large stems and roots
Nutrient (Proximates)	Unit	per 100 g
Water	g	91.4
Energy	kcal	23
Protein	g	2.86
Total lipid (fat)	g	0.39
Ash	g	1.72
Carbohydrate, by difference	g	3.63
Fiber, total dietary	g	2.2
Sugars, total	g	0.42
Sucrose	g	0.07
Glucose (dextrose)	g	0.11
Fructose	g	0.15
Lactose	g	0
Maltose	g	0
Galactose	g	0.1
Minerals
Calcium, Ca	mg	99
Iron, Fe	mg	2.71
Magnesium, Mg	mg	79
Phosphorus, P	mg	49
Potassium, K	mg	558
Sodium, Na	mg	79
Zinc, Zn	mg	0.53
Copper, Cu	mg	0.13
Manganese, Mn	mg	0.897
Selenium, Se	µg	1
Vitamins
Vitamin C, total ascorbic acid	mg	28.1
Thiamin	mg	0.078
Riboflavin	mg	0.189
Niacin	mg	0.724
Pantothenic acid	mg	0.065
Vitamin B-6	mg	0.195
Folate, total	µg	194
Folic acid	µg	0
Folate, food	µg	194
Folate, DFE	µg	194
Choline, total	mg	19.3
Betaine	mg	102.6
Vitamin B-12	µg	0
Vitamin B-12, added	µg	0
Vitamin A, RAE	µg	469
Retinol	µg	0
Carotene, beta	µg	5626
Carotene, alpha	µg	0
Cryptoxanthin, beta	µg	0
Vitamin A, IU	IU	9377
Lycopene	µg	0
Lutein + zeaxanthin	µg	12198
Vitamin E (alpha-tocopherol)	mg	2.03
Vitamin E, added	mg	0
Tocopherol, beta	mg	0
Tocopherol, gamma	mg	0.18
Tocopherol, delta	mg	0
Vitamin D (D2 + D3)	µg	0
Vitamin D	IU	0
Vitamin K (phylloquinone)	µg	482.9
Lipids
Fatty acids, total saturated	g	0.063
Fatty acids, total monounsaturated	g	0.01
Fatty acids, total polyunsaturated	g	0.165
Fatty acids, total trans	g	0
Cholesterol	mg	0
Phytosterols	mg	9
Amino Acids
Tryptophan	g	0.039
Threonine	g	0.122
Isoleucine	g	0.147
Leucine	g	0.223
Lysine	g	0.174
Methionine	g	0.053
Cystine	g	0.035
Phenylalanine	g	0.129
Tyrosine	g	0.108
Valine	g	0.161
Arginine	g	0.162
Histidine	g	0.064
Alanine	g	0.142
Aspartic acid	g	0.24
Glutamic acid	g	0.343
Glycine	g	0.134
Proline	g	0.112
Serine	g	0.104
Alcohol, ethyl	g	0
Caffeine	mg	0
Theobromine	mg	0
Flavonoids
Flavones
Apigenin	mg	0
Luteolin	mg	0.7
Flavonols
Kaempferol	mg	6.4
Myricetin	mg	0.4
Quercetin	mg	4
Isoflavones
Daidzein	mg	0
Genistein	mg	0
Glycitein	mg	0
Total isoflavones	mg	0
Formononetin	mg	0
Coumestrol	mg	0
Proanthocyanidin
Proanthocyanidin dimers	mg	0
Proanthocyanidin trimers	mg	0
Proanthocyanidin 4-6mers	mg	0
Proanthocyanidin 7-10mers	mg	0
Proanthocyanidin polymers (>10mers)	mg	0