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
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Carbohydrate Factor: 3.57 Fat Factor: 8.37
Protein Factor: 2.44 Nitrogen to Protein Conversion Factor: 6.25
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Refuse: 28% Refuse Description: Large stems
and roots
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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
|
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