Spinach (Palak) : Benefits, Uses, Nutrition Facts, Interactions, Side Effects
Scientific name : Spinacia oleracea
Hindi name : Palak
Medicinal Parts
- Leaves
Health benefits
Spinach has amazingly huge health benefits. Let’s take a look at the possible health benefits of Spinacia :
1. Weight Loss : Spinach leaves benefits in weight reduction as it is low in calories and fat and has a good quality of fat soluble dietary fibre which aids in digestion, prevents constipation, maintains low blood sugar and curbs overeating.
2. Anti-cancer : Spinach is rich in MGDG, SQDG, flavonoids, folate, tocopherol, and chlorophyllin which are with anti-cancer properties.
3. Eye Health : Spinach contains antioxidants lutein, zeaxanthin, & beta-carotene as well as vitamin A. It helps to improve eyesight & prevents macular degeneration.
4. Healthy Bones : Spinacia is rich in vitamin K which helps in bone mineralisation / calcification.
5. Gastrointestinal Health : Spinach is high in fiber and water, both of which help to prevent constipation and promote a healthy digestive tract. It has glycoglycerolipids which boost the strength of the digestive tract lining.
6. Neurological Benefits : Spinacia contains folate, vitamin K, vitamin C, potassium, and various antioxidants which help in cognitive function.
7. Heart & Blood Vessels Health : Spinacia is rich in Lutein pigment which reduce the occurrence of atherosclerosis, heart attacks, and strokes.
8. Maintains Blood Pressure : Spinacia has a very high content of potassium along with nitrates & folate and no sodium content which makes it suitable to maintaining of blood pressure.
9. Anti-inflammatory Properties : Spinach contains epoxyxanthophylls- Neoxanthin, violaxanthin, & flavonoid glucuronides which are anti-inflammatory. Thus, it is beneficial in preventing inflammatory diseases such as arthritis, gout, osteoporosis, migraine headaches and asthma.
10. Boosts Immunity : Vitamin A in spinach makes it immunomodulator.
11. Prevents Anaemia : Spinach is an excellent source of iron & folate.
12. Healthy Skin : Spinacia is effective in clearing up acne, improves complexion & tone, repair as well as growth of skin cells. It is rich in vitamin B which protects your skin from the harmful ultra violet rays. Spinacia is loaded with tons of antioxidants that destroy free radicals in your body. Thus it will maintain the youth of your skin and slow down age related degeneration, making your skin look younger and rejuvenated.
13. Hair Growth : Spinacia is a super food comprising of vitamins B, C and E, potassium, calcium, iron, magnesium and omega-3 fatty acids all of which are required for healthy hair growth. While folate aids the creation of red blood cells, iron helps them carry oxygen, thus combating hair loss.
14. Fetal Development : Folate found in Spinacia is needed by a growing fetus and helps aid in the proper development of the nervous system. Vitamin A is required for proper lung development of the fetus and can be transferred during breastfeeding, so Spinacia consumption is recommended to be continued after birth.
Side effects
Spinach is generally considered very healthy. However, it may cause adverse effects in some individuals. Spinach consumption should be well monitored or minimized in patients with :
- Kidney Disease e.g. renal stones : Spinach is high in both calcium and oxalates, so people who are at a high risk of developing kidney stones should limit their intake. Spinach is high in potassium so those who are receiving dialysis are advised to consume a diet low in potassium and phosphorus.
- Blood-thinner medications : Spinach is high in vitamin K1, which is best known for its role in blood clotting. As such, it could interfere with blood-thinning medication. People who are taking blood thinners, such as warfarin, should consult with their healthcare practitioner before eating large amounts of spinach.
Nutrition facts & information
Spinach contain the following important nutrients:
- Vitamins such as Vitamin A (carotenoids), Vitamin C, Vitamin K1, Vitamin E, B-complex vitamins (Folic acid, Thiamine, Riboflavin, Niacin, Vitamin B-6)
- Minerals such as Iron, Calcium, Magnesium, Potassium, Phosphorus, Zinc
- Plant compounds such as Lutein, Zeaxanthin, Kaempferol, Nitrates, Quercetin, Carotene-ß, Crypto-xanthin-ß
- Fibres
