পালং শাক / Spinace
The health benefits of spinach. This healthy green is full of
vitamins, antioxidants and minerals. Spinach has an extremely high nutritional
value and is rich in antioxidants. It is a good source of vitamins A, B2, C and
K, and also contains magnesium, manganese, folate, iron, calcium and potassium.
In a 100 g (3.5 oz) serving providing only 23 calories, spinach has a high
nutritional value, especially when fresh, frozen, steamed, or quickly boiled.
It is a rich source (20% or more of the Daily Value, DV) of vitamin A, vitamin
C, vitamin K, magnesium, manganese, iron and folate (table). Spinach is a good
source (10-19% of DV) of the B vitamins riboflavin and vitamin B6, vitamin E,
calcium, potassium, and dietary fiber.
Iron
Spinach also has a moderate calcium content which can be affected
by oxalates, decreasing its absorption. The calcium in spinach is among the
least bioavailable of food calcium sources. By way of comparison, the human
body can absorb about half of the calcium present in broccoli, yet only around
5% of the calcium in spinach.
'Savoy' has dark green, crinkly and curly leaves. It is the type
sold in fresh bunches in most supermarkets in the United States. One heirloom
variety of savoy is 'Bloomsdale', which is somewhat resistant to bolting. Other
common heirloom varieties are 'Merlo Nero' (a mild variety from Italy) and
'Viroflay' (a very large spinach with great yields).
Nutritional Profile. Spinach is an excellent source of vitamin K,
vitamin A (in the form of carotenoids), 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.
Cooked spinach contains more vitamin K per 1/2-cup serving, since
cooked spinach takes up less space than raw spinach, making it possible to fit
more into the same amount of space. Each half cup of cooked spinach contains
444.2 micrograms of vitamin K, while a half cup of raw spinach only contains
72.4 micrograms.
You may hate spinach, but it is a wonderful source of iron,
folate, chlorophyll, Vitamin E, magnesium, Vitamin A, fiber, plant protein, and
Vitamin C. Due to their antioxidant abilities, Vitamins C, E, and A are
especially great for your skin. Spinach contains antioxidants that fight
against all types of skin problems.
milder, young
leaves can be eaten raw in a salad, while the older ones are usually cooked
(spinach has one of the shortest cooking times of all vegetables).
Can spinach give you gas?
One cup of fresh spinach is a serving, but what if it's steamed?
Serving sizes can get a little confusing. The general rule of thumb is that a
one-half cup of vegetables or one cup of green leafy vegetables equals a
serving.
4) Brussels Sprouts. ½ c: 78 mcg (98% DV)
Add carrot, celery and 1½ cups water in the large jar of a mixer
grinder or a blender.
2 Heat 2 Tbsp olive oil in a large skillet on medium high heat.
...
Nutrition.
Per serving: 68 calories; 5 g fat (1 g sat, 4 g mono); 0 mg
cholesterol; 4 g carbohydrates; 0 g added sugars; 3 g protein; 2 g fiber; 172
mg sodium; 540 mg potassium.
How many vegetables should you eat a day?
According to the 2005 Dietary Guidelines for Americans, you should
consume between five and 13 servings of fruits and vegetables each day. This is
equivalent to about 2 1/2 to 6 1/2 cups daily, depending on the amount of
calories you need to consume for your weight and level of activity.
Nutrition Facts
Spinach
Amount Per 1 cup (30 g)
Calories 7
%
Daily Value*
Total Fat 0.1
g 0%
Saturated fat 0
g 0%
Polyunsaturated fat 0
g
Monounsaturated fat 0 g
Cholesterol 0 mg 0%
Sodium 24 mg 1%
Potassium 167 mg 4%
Total Carbohydrate 1.1
g 0%
Dietary fiber 0.7
g 2%
Sugar 0.1
g
Protein 0.9
g 1%
Vitamin A 56% Vitamin C 14%
Calcium 3% Iron 4%
Vitamin D 0% Vitamin B-6 5%
Vitamin B-12 0% Magnesium 6%
*Percent Daily Values are based on a 2,000 calorie diet. Your
daily values may be higher or lower depending on your calorie needs.
Spinach: Health Benefits
We all have seen Popeye eating it and building big muscles. This
is, indeed, true because spinach is a super food promising a range of benefits
of spinach for health given below.
spinach health benefits for skin
1. Beneficial for Weight Loss:
Spinach leaves help in weight reduction as it is low in calories
and fat. It is very nutritious and has a good quality of fat soluble dietary
fibre. This fibre aids in digestion, prevents constipation, maintains low blood
sugar and curbs overeating. Thus, this leafy vegetable is often recommended to
dieters because in dieting, it is important to avoid repetitive eating.
2. Anti-cancer:
Spinach is rich in flavonoids- a phytonutrient with anti-cancer
properties. Thus, it has
3. Eye Health:
Spinach contains antioxidants lutein and zeaxanthin in plentiful
which protect the eye from cataracts and age related macular degeneration
(ARMD). Zeaxanthin is an important dietary carotenoid which is absorbed into
the retinal macula lutea in the eyes, providing light filtering functions.
Spinach also contains vitamin A which is required for maintaining healthy mucus
membranes and essential for normal eyesight.
4. Healthy Bones:
Spinach is rich in vitamin K which is vital for maintaining bone
health. A cup of boiled spinach provides around 1000% of the RDA of vitamin K
which lowers and controls the over activation of osteoclasts. These are the
cells that aid in breaking down the bone structure over a short period of time.
Vitamin K also promotes the synthesis of osteocalcin, the protein that is
essential for maintaining the strength and density of bones. Spinach is a good
alternative to dairy products as it gives proper substitute to calcium, thus
preventing the occurrence of osteoporosis. It is an important protein diet for
vegans as it helps in building the muscle tissues as well as supporting the
collagen growth.
5. Lowers Hypertension:
Hypertension or high blood pressure is responsible for causing
kidney disease, heart ailments and stroke. Consuming spinach is beneficial in
lowering hypertension as some of its constituents help to reduce stress and
anxiety. The nutrients play a critical role in keeping the balance of Na- K
pump by lowering the K (potassium) in your body. Vitamin C also plays an
important role in lowering hypertension.
6. Relaxes the Body:
Spinach keeps the body relaxed and completely stress free. It
contains tremendous amounts of zinc and magnesium which enable you to sleep
better at night, thus making way for more effective healing. Magnesium helps in
replenishing your lost energy within seconds. A good quality sleep rests your
tired eyes, thus relaxing your body as a whole.
7. Gastrointestinal Health:
Consuming more of spinach promotes gastrointestinal health. The
beta-carotene and vitamin C present in it protect the cells of the body’s colon
from the harmful effects of free radicals. Besides, folate prevents DNA damage
and mutations in colon cells.
8. Brain and Nervous Function:
Spinach maintains proper brain functioning specially during old
age. Consumption of spinach on a daily basis makes your brain young and active,
thus enabling you to think intelligently. Spinach contains folate, vitamin K
and vitamin C which help in modulating the hormone production of our nervous
system. Vitamin K promotes healthy nervous system and brain function by
facilitating the synthesis of sphingolipids, the crucial fat that makes up the
Myelin sheath around our nerves. Thus, spinach can prove beneficial for
correcting behavioral and cognitive issues.
9. Prevention of Atherosclerosis and Heart Attack:
Excessive fat deposition can cause thickening of the human artery
wall resulting in Atherosclerosis. Heart attacks are caused due to the
hardening of the artery walls. Spinach is rich in Lutein content which prevents
thickening of the walls of arteries, thus reducing the risk of heart attack.
Besides, spinach contains a high quality nitrite which not only helps in
preventing the occurrence of heart attack but also cures the heart diseases
associated with fat deposition.
10. Lowers Blood Pressure:
Peptides contained in spinach are effective in lowering blood
pressure as they inhibit the angiotensin I-converting enzyme.
11. Anti-inflammatory Properties:
Spinach contains Neoxanthin and violaxanthin, the two
anti-inflammatory epoxyxanthophylls that regulate inflammation. Thus, it is
beneficial in preventing inflammatory diseases such as arthritis, osteoporosis,
migraine headaches and asthma.
12. Aids in Calcification:
Being rich in vitamin K, spinach aids in calcification. This is
because this vitamin is a crucial component of the process called carboxylation
which produces the matrix Gla protein. This directly prevents calcium from
forming in tissue, thus fighting atherosclerosis, cardiovascular disease and
stroke.
13. Boosts Immunity:
Vitamin A in spinach protects and strengthens the entry points
into the human body, such as mucous membranes, respiratory, urinary and
intestinal tracts besides being a key component of lymphocytes (white blood
cells) that fight infection. One cup of spinach provides as much as 337% of the
RDA of vitamin A.
14. Prevents Anaemia:
Regular consumption of spinach can prevent anaemia as it is an
excellent source of iron. This mineral is particularly important for
menstruating women and growing children and adolescents. Moreover, it is much
Spinach: Skin Benefits
Skin is the largest and the most sensitive organ of our body. We
all crave for healthy and glowing skin as it enhances our appearance to a great
extent. Thus, even our skin needs certain nutrients for maintaining its health.
Green leafy vegetables are great for skin and spinach is no exception. Loaded with most useful vitamins like Vitamin
A, vitamin C, vitamin E and vitamin K as well as vital minerals, this vegetable
plays an important role in skincare. Following are the benefits of spinach for
skin.
spinach skin benefits
15. Cures Acne:
Spinach is effective in clearing up acne, thus maintaining healthy
skin. To get rid of acne, you can make a face mask by blending spinach with
little water and applying it on your face for 20 minutes. This will remove
dirt, oil and inflammation from your skin, thus refreshing and rejuvenating it
from within. You can also drink spinach juice with other vegetable juices mixed
in the following proportions, ½ tomato, ¼ cucumber, 1 carrot, 1 celery, ½ red
pepper, ½ cup cabbage, 1 green onion and a handful of spinach. Blend these
ingredients to get the juice and drink it daily. This is effective for skin
healing and prevents acne.
16. Sun Protection:
Spinach is rich in vitamin B which protects your skin from the
harmful ultra violet rays that cause sun damage, skin cancer and pre-mature
ageing of skin.
17. Anti-ageing Benefits:
Spinach is loaded with tons of antioxidants that destroy free
radicals in your body. These free radicals damage your skin, thereby causing
pre-mature ageing. Thus, eating spinach regularly will maintain the youth of
your skin and slow down age related degeneration, making your skin look younger
and rejuvenated.
18. Improves Complexion:
Being rich in vitamin K and folate, spinach gives you a clear
complexion by minimizing acne, bruising on the skin and dark circles. The
bounty of vitamin and minerals in this vegetable give you quick relief from dry
itchy skin, thus providing you with a radiant complexion.
19. Skin Repair:
As stated earlier, spinach is a rich source of vitamin A and
vitamin C. Vitamin A improves skin tone whereas vitamin C plays an
Spinach: Hair Benefits
Proper nutrition is vital for getting luxurious hair. For this
purpose, it is important to have a balanced diet which provides you with the
required nutrients. Spinach occupies an important place in this regard as it is
loaded with nutrients and antioxidants that promote healthy hair. Regular
consumption of spinach can offer the following benefits to your hair.
20. Promotes Hair Growth:
Spinach 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.
21. Combats Hair Loss:
Hair loss is often caused due to the deficiency of iron. This
mineral strengthens the hair strands by enabling the blood cells to carry
oxygen to the hair follicles. Deficiency of iron causes anemia which results in
hair loss among other adverse effects. Spinach is rich in folate and iron.
While folate aids the creation of red blood cells, iron helps them carry
oxygen, thus combating hair loss.
Recipe
Spinach (Saag)
Ingredients
1 medium onion, chopped
2 tablespoons oil
6 garlic cloves, chopped
2 teaspoons minced fresh ginger
1/2 teaspoon ground coriander
1/2 teaspoon turmeric
1/2 teaspoon cayenne
1/2 teaspoon garam masala
1/8 teaspoon ground cardamom
2 pounds spinach leaves, chopped
1 cup plain low-fat yogurt
1 teaspoon kosher salt
Preparation
In a 6- to 8-qt. pot, cook onion in oil over medium heat until
softened, about 10 minutes. Add garlic and cook 2 minutes. Add ginger and
spices and cook until fragrant, about 1 minute. Working in batches, stir in
spinach and cook until wilted, about 5 minutes. Remove from heat and stir in
yogurt and salt. Serve with steamed basmati rice and warm naan (Indian
flatbread).
Palak Curry Recipe
Ingredients
Palak,
Moongdal,
Jeera,
Mustarseeds,
Onions,
Greenchilli,
Garlic small pieces.
Method
FInely chop palak and garlic and keep aside. Cut onions and put
them in seasoning with jeera and mustard seeds also add the garlic pieces.
Keep moongdal soaked till they become tender,
Now add nealty chopped palak and also add the soaked moongdal and
add salt.
Cook them till tey are done.
A fresh curry is ready to eat.
Palak(Spinach) Sabji
Ingredients
Salt To Taste
Oil 1 Teaspoon
Spinach 1 Bunch (100
gm) (green palak)
Chopped garlic 3 Clove
(15 gm)
Chopped green chillies 3
Green peas 1⁄4 Cup (4 tbs)
Ground roasted peanuts 1
Teaspoon
Directions
1. Wash & cut Palak leaves.
2. Heat oil in kadhai. Then add green chillies. Fry for a minute.
3. Add chopped garlic. Fry garlic till it get little bit brown.
4. Then add chopped palak leaves & green peas.
5. Cook for a minute. Then add salt & ground peanuts.
6. This sabji will be ready in 5 min.
7. Serve this sabji with Chapati / Roti
Palak Paneer
Ingredients
FOR SPINACH PASTE
Spinach 2 Bunch (200
gm), washed
Water 1⁄2 Cup (8
tbs)
OTHER INGREDIENTS
Oil 1 Tablespoon
Cumin seeds 1 Teaspoon
Onions 2 , finely
chopped
Garlic 1 Tablespoon, finely
chopped
1 inch piece ginger 1
Salt To Taste
Cumin powder 1
Teaspoon
Garam masala 1
Teaspoon
Red chili powder 1
Teaspoon
Paneer 100 Gram,
cubed
Water 2 Tablespoon
Directions
GETTING READY
1. In a saucepan, add
in the water and spinach and let it cook for 4 – 5 minutes.
2. Cool the spinach
and blend until smooth.
MAKING
3. In a pan, heat oil
and add in the cumin seeds. Let it pop.
4. Add in the onion,
ginger and garlic. Cook for a few seconds and season with salt.
5. Season with cumin
powder, garam masala and red chili powder.
6. Add in the spinach paste and sauté for a
few seconds. Stir in the paneer and pour in the water, cook for a few seconds.
Spinach Smoothie
Deliciously Refreshing Green Smoothie Recipes
Sometimes you’re just not in the mood to eat your
vegetables. If you’re bored of the same old salads, let us introduce you to our
favorite green smoothie recipes. But just because a drink is labeled a smoothie
does not mean it’s healthy, so we’ve sipped around to find the most
nutrient-rich and delicious recipes made from real whole foods. Need a filling
breakfast or a refreshing afternoon pick-me-up? These creamy concoctions from
our favorite food bloggers (plus a few of our own!) will take your taste buds
for a spin. And all you need to get started is a blender. So, get mixing and
raise a glass to good health!
Matcha Pear Green Protein Smoothie Recipe
Move over, kale — matcha is the hot new green in town. The finely
ground green tea powder delivers caffeine, while protein powder ensures you’ll
stay full long after guzzling down this tasty, refreshing shake.
Spinach Orange Smoothie
Orange you craving a thick, and creamy drink? Citrus flavors can
give you a boost of energy sans caffeine, so try blending this recipe up before
you head out the door. Pro tip: Cut up the banana and freeze it the night
before, and you won’t have to use ice.
Orange Kale Protein Juice Recipe
Life is hard. Why should you have to choose between a protein
shake and a juice? With 30 grams of protein, plus pulverized kale and fresh
orange, you can have it all with every smooth sip. Photo and Recipe: Perry
Santanachote / Life by Daily Burn
ginger-orange-green-smoothie-recipe
Ginger-Orange Green Smoothie
Five ingredients are all you need for this sunshine-in-a-glass
smoothie. Make sure to blend the spinach and romaine first, then add the
banana, oranges and ginger.
Blueberry Mint Green Smoothie
Don’t be fooled by the purple hue! This violet blend is chock-full
of delicious nutrients that’ll make other smoothies green with envy. The extra
kick of color — and flavor — comes from a full cup of antioxidant-rich
blueberries, nutrient powerhouses that are a significant source of vitamins K
and C, fiber and manganese.
Spring Detox Green Smoothie
Give ‘em kale! This veg-tastic smoothie has a mix of savory and
sweet flavors, thanks to cilantro, honey, ginger and pineapple. Plus, you’ll
get just the slightest boost of caffeine from green tea.
Flax and Oats Smoothie
If it’s too hot for oatmeal but you still want some whole grains,
try this emerald shake that’s got a hearty amount of raw rolled oats. Sprinkle
on some homemade granola if you like some extra crunch.
Honeydew Mint Smoothie
Refresh yourself while indulging your sweet tooth with this
Peachy Green Protein Smoothie
With 31 grams of protein, this smoothie works well for breakfast
or as a post-workout snack. Sweeten the deal with some peaches and pineapple
and you’ve got one satisfying sip!
Kale Pina-Covado Smoothie
Taste the tropics and get some veggies, too. This kale blend gets
its sweetness from pineapple and its creaminess from half an avocado. Share the
second serving with a friend, or keep it in the fridge for up to two days.
Happy Green Monster
Put some pep in your step with this pear-based shake. Pear and
coconut water pack enough of potassium to keep your muscles working
efficiently, plus spinach and kale are chock-full of fiber to keep your
digestion as happy as your taste buds.
Green Protein Smoothie Recipe
Joe Wicks, aka The Body Coach and “Lean in 15” creator, is all
about quick and dirty meals and snacks. In this recovery smoothie
Vanilla Matcha Protein Smoothie
Matcha powder is more concentrated than regular green tea, so it
packs ten times more antioxidants. Although it’s less bitter than green tea, a
little goes a long way when incorporating it into a recipe. In this delicious
smoothie, it takes well to the creamy sweetness of banana, vanilla and almond
milk.
Originally published April 2014. Updated September 25, 2016.
Spinach, cooked
1.00 cup 180.00 grams |
||||
Nutrient
|
Amount
|
DRI/DV
(%) |
Nutrient
Density |
World's
Healthiest
Foods Rating |
888.48
mcg
|
987
|
429.2
|
excellent
|
|
943.29
mcg RAE
|
105
|
45.6
|
excellent
|
|
1.68
mg
|
84
|
36.5
|
excellent
|
|
262.80
mcg
|
66
|
28.6
|
excellent
|
|
156.60
mg
|
39
|
17.0
|
excellent
|
|
6.43
mg
|
36
|
15.5
|
excellent
|
|
0.31
mg
|
34
|
15.0
|
excellent
|
|
0.42
mg
|
32
|
14.0
|
excellent
|
|
0.44
mg
|
26
|
11.3
|
excellent
|
|
3.74
mg (ATE)
|
25
|
10.8
|
excellent
|
|
244.80
mg
|
24
|
10.6
|
excellent
|
|
838.80
mg
|
24
|
10.4
|
excellent
|
|
17.64
mg
|
24
|
10.2
|
excellent
|
|
4.32
g
|
17
|
7.5
|
very
good
|
|
100.80
mg
|
14
|
6.3
|
very
good
|
|
0.17
mg
|
14
|
6.2
|
very
good
|
|
1.37
mg
|
12
|
5.4
|
very
good
|
|
5.35
g
|
11
|
4.7
|
very
good
|
|
35.46
mg
|
8
|
3.6
|
very
good
|
|
0.17
g
|
7
|
3.1
|
good
|
|
0.88
mg
|
6
|
2.4
|
good
|
|
0.26
mg
|
5
|
2.3
|
good
|
|
2.70
mcg
|
5
|
2.1
|
good
|
|
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