Nutritional Facts Of Spinach

Dark leafy greens like spinach are important for skin and hair, bone health, and provide protein, iron, vitamins and minerals.

The possible health benefits of consuming spinach include improving blood glucose control in diabetics, lowering the risk of cancer, lowering blood pressure, improving bone health, lowering the risk of developing asthma and more.

Spinach is an excellent source of vitamin K, vitamin A, manganese, folate, magnesium, iron, copper, vitamin B2, vitamin B6, vitamin E, calcium, potassium, and vitamin C. It is a very good source of dietary fiber, phosphorus, vitamin B1, zinc, protein, and choline. Additionally, spinach is a godo source of omega-3 fatty acids, niacin, pantothenic acid, and selenium, according to whfoods.com.

In terms of flavonoids, spinach is a unique source of methylenedioxyflavonol glucuronides, and in terms of carotenoids, its difficult to find a more helpful source of lutein and zeaxanthin. The epoxyxanthophyll carotenoids neoxanthin and violaxanthin are also welcomed constituents of spinach leaves, according to whfoods.com.

Fresh 100 g of spinach contains about 25% of daily intake of iron; one of the richest among green leafy vegetables. Iron is an important trace element required by the human body for red blood cell production and as a co-factor for oxidation-reduction enzyme, cytochrome-oxidase during the cellular metabolism.

Fresh leaves are rich source of several vital anti-oxidant vitamins like vitamin A, vitamin C, and flavonoid poly phenolic antioxidants such as lutein, zea-xanthin and beta-carotene. Together, these compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a healing role in aging and various disease processes.

Zea-xanthin, an important dietary carotenoid, is selectively absorbed into the retinal macula lutea in the eyes where it is thought to provide antioxidant and protective light-filtering functions. It thus helps protect from "age-related macular related macular disease" (ARMD), especially in the elderly.

In addition, vitamin A is required for maintaining healthy mucus membranes and skin and is essential for normal eye-sight. Consumption of natural vegetables and fruits rich in vitamin A and flavonoids also known to help the body protect from lung and oral cavity cancers.

Spinach leaves are an excellent source of vitamin K. 100 g of fresh greens provides 402% of daily vitamin-K requirements. Vitamin K plays a vital role in strengthening the bone mass by promoting osteotrophic activity in the bone. Additionally, it also has established role in patients with Alzheimer's disease by limiting neuronal damage in the brain.

This green leafy vegetable also contains good amounts of many B-complex vitamins such as vitamin-B6, thiamin (vitamin B-1), riboflavin, folates and niacin. Folates help prevent neural tube defects in the offspring.

100 g of farm fresh spinach has 47% of daily recommended levels of vitamin C. Vitamin C is a powerful antioxidant, which helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.

Its leaves also contain a good amount of minerals like potassium, manganese, magnesium, copper and zinc. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese and copper are used by the body as a co-factor for the antioxidant enzyme,superoxidedismutase. Copper is required in the production of red blood cells. Zinc is a co-factor for many enzymes that regulate growth and development, sperm generation, digestion and nucleic acid synthesis.

It is also good source of omega-3 fatty acids.

Precautions:

If you are taking blood-thinners such as Coumadin (warfarin) it is important that you do not suddenly begin to eat more or less foods containing vitamin K, which plays a large role in blood clotting.

Consuming too much potassium can be harmful for those whose kidneys are not fully functional. If your kidneys are unable to remove excess potassium from the blood, it could be fatal.