When it comes to listing green leafy vegetables, there is no way one can forget the benefits of Spinach. This nutritious vegetable is packed with vitamins and minerals that qualify it to be defined as a superfood.
Although bitter, it has become one of the most functional food products because of its antioxidants and anti-cancer properties. The benefits of spinach are endless.
Spinach Nutritional Value
As we mentioned before, a superfood is loaded with nutrients. Some of its prominent ingredients are listed below.
Vitamin A: Spinach is rich in Vitamin A. It is estimated that a cooked cup of Spinach provides approximately 943 mcg of Vitamin A to the human body. That is equivalent to 105% of RDA for men and 135% of RDA for women.
Vitamin C: Known as an antioxidant, Vitamin C helps repair damaged skin and restore its glow. Spinach is also rich in Vitamin C. As the body itself cannot produce vitamin c, Spinach becomes an excellent source for the mineral. A cup of cooked Spinach contains 17.6mg of vitamin C, which is equivalent to 20% of RDA for men and 23% of RDA for women.
Water: Consuming lots of water is suitable for both our health and skin. A cup of cooked Spinach provides 164 grams or approximately 5 oz. of water.
Iron: Iron is a vital component of hemoglobin, which is a protein that supplies oxygen to the red blood cells. A cup of cooked Spinach contains 6 ½ mg of iron which approximately 37% of the RDA for men and 49% of the RDA for women.
Magnesium: A cup of cooked Spinach provides at least 157mg magnesium to the body. This is approximately 37% of the RDA for men and 49% of the RDA for women. Magnesium is essential because of its ability to heal skin wounds and infections quickly.
Other nutrients found in Spinach are Soluble and insoluble fiber, carbohydrates, sugar, sodium, fatty acids, amino acids, calcium, and other vitamins and minerals.
Apart from cooked Spinach, Raw Spinach is also a good source of lutein. Lutein is a carotenoid that is known to block the visible blue light that damage the eyes, thus protecting your vision.
Final Thoughts
Spinach is easily available in the market and is part of many cuisines. Many ignore it because of its slightly bitter taste. However, its benefits to human health, hair, and skin cannot be denied. It is a powerhouse of nutrients that can help prevent cancer, strokes, hypertension, and other chronic and benign health conditions.
You can consume cooked Spinach and enjoy its benefits. However, studies have found that heating spinach for more than 2 minutes makes it lose its lutein value. Our advice is not to heat it at all. Include chopped Spinach in your favorite salad, or try making a smoothie out of it with added yogurt, cream or milk.
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