Health Benefits of Spinach Leaves (Palak) & its Nutrition Facts

Spinach Leaves

Indian spinach leaves (palak) is a well-known type of spinach. Spinach is of two types. Savoy type has long dark green wrinkly and curly leaf. Due to this structural type, it is difficult to clean the leaves. Another type is a Flat leaf or Smooth Leaf Spinach, as the name says it has the broad smooth leaf which is easy to clean. Semi-Savoy is a hybrid variety of Savoy and Flat leaf. It is easier to clean and can be used in fresh and processed food.

Awesome Health Benefits of Spinach leaves (Palak) are as

Health Problems Caused by Being Underweight

  1. Be Slim & Fit: Calories and fat content in pasalai keerai are very low. It has a very good amount of fat soluble fiber content which aids in proper digestion and prevents from constipation. Due to low-calorie content taking spinach in any form helps you to reduce your weight.
  2. Keep Your Heart Fresh: Too much of fat in the blood get deposited on the blood vessel wall which causes blockage in the flow of blood. Blocked blood flow is the main reason for heart attack. Deposit of fat makes the arteries to harden. Lutein is the chemical compound which prevents the hardening of the blood vessel. The human body cannot produce Lutein on their own. Lutein is one of the carotenoids found abundant in spinach, kale, and carrots. Also, a presence of high content of potassium maintains heart health. So, by consuming palak you can improve your heart health.
  3. Gives Radiant Complexion: Palak is rich in Vitamin A and Vitamin C which cleanses and rejuvenates the skin cells. Eating palak helps to get rid of the dry and itchy skin and also gives a radiant look and improves the complexion of the skin.
  4. No more Stuck: Its high fiber content makes the stool bulk and eases the passage to pass it. It’s a kind of home remedy for constipation. It also promotes gastrointestinal health by protecting the colon in the intestine. Vitamin C and Beta-carotene content in pasalai keerai help to fight free radicals in the intestine.
  5. Maintain Blood Sugar: The glycemic index of spinach is very low which makes it suitable for diabetes patient. It maintains your blood glucose level in normal and also improves blood flow. Nutrients present in spinach boost the working of beta cells in the pancreas which produce insulin to prevent diabetes.
  6. Skin Care: Healthy skin is a mirror for a healthy body. We say that the first impression is the best impression. Our skin plays a vital role in order to make it as the best impression. With lots of nutrients and antioxidants, consumption of spinach eliminates most of the skin problems, moisturize it and also increases the complexion of the skin.
  7. Improves Quantity and Quality of Sperm: Spinach is filled with folic acid, iron, zinc, and a lot of antioxidants which aid in improving quality and quantity of sperm. With all these nutrients and minerals, the mobility of sperm is improved which makes the sperm as a quality one which can reach the egg beside all the other factor. Consuming Spinach also helps in the production of new sperm.
  8. Pearl White Teeth: Rich calcium content of spinach helps in making teeth stronger. It also acts as a stain removing agent; removes a stain from the teeth and makes it Pearl White. Do you wish to have pearl white teeth? then munch on crunchy leaves of spinach.
  9. Activate Your Brain: In the process of aging, brain cells withdraw its efficient working slowly and starts to degenerate due to the free radicals formation. Taking a lot of antioxidants helps to restore brain function by fighting free radicals and also strengthens the nervous system. Continuous consumption of spinach which is a rich source of antioxidants makes brain function in optimum level.
  10. Lower the Risk of Cancer: Spinach is rich in phytonutrients; methylenedioxy flavonol, glucuronides, and carotenoids, Neoxanthin and violaxanthin which has anti-cancer and anti-inflammatory agent. It can slow down the cell division in Stomach, skin, and breast cancer cells. According to the recent study, the diet rich in kaempferol, a flavonoid can reduce the risk of ovarian cancer up to 40% in women. Spinach is rich in kaempferol, chlorophyll, carotenoids, omega-3 fatty acid which is well known for its fighting against cancer property.
  11. Better Vision: Lutein and Zeaxanthin, the two types of carotenoids which are the colored pigments found mainly in vegetables and fruits. These carotenoids help in preventing damage to the plants from excessive sunlight by absorbing excess light energy ( blue light – high energy light rays ). Along with these two carotenoids, meso-zeaxanthin found in the macula of the human eye; pigments which prevent the blue light from reaching the basic structures in the retina. Thus, it reduces the risk of oxidative damage which leads to the macular degeneration and also cataracts. Eating spinach too often prevents eye diseases as it is rich in Lutein and Zeaxanthin. Cooked spinach has more lutein than a raw one.
  12. Stronger Bones: Vitamin K is rich in spinach, aids in maintaining bone health. Vitamin K suppresses the activity of over-stimulated osteoclasts, a type of bone cells which break down it. Vitamin K also induces the production of osteocalcin which strengthens the bones. Spinach is rich in Vitamin K and also a good substitute for dairy products in providing calcium.
  13. Lowers High BP: Micronutrients and minerals present in spinach lower the stress and anxiety. It also balances the sodium & potassium level in blood by reducing potassium level. These things play a vital role in lowering blood pressure level. High blood pressure increases the risk of kidney failure, heart disease, and stroke. Eating spinach leaves regularly helps to lower blood pressure.
  14. Stress-free Life: Spinach Leaves (Palak) has an incredible amount of magnesium and zinc; gives good sleep at night time, therefore, reduces the stress level and relaxes the body. Magnesium refills your energy within seconds. Sound sleep helps in proper healing of your body and contribute stress-free relaxed body.
  15. Anti-inflammatory Agent: Neoxanthin and violaxanthin, two epoxy xanthophylls which regulate inflammation are present in spinach. Consuming spinach often provides prevention from inflammatory diseases like arthritis, osteoporosis, migraine.
  16. No Anaemia/Anemia: Palak is an excellent source of iron which prevents from anemia. Women and children are one suffer from anemia mainly. Iron is a micro-nutrient which aids in the formation of hemoglobin in red blood corpuscle. Pregnant women need more iron as they tend to get anemic more often. Menstruating women also need more iron in order to compensate their blood loss. Consuming palak frequently reduces the chances of getting anemia.
  17. Increases Immunity: Vitamin A acts a key role in the immune health of our body. The main role Vitamin A is to protect and regularize various working system of the body like the respiratory system, urinary system, digestive system, and also regulates antigen presenting cells. Spinach Leaves is rich in Vitamin A, by eating it you can make your body disease proof.
  18. Pimple Free Skin: Vitamin a and Vitamin C which is found abundant in Spinach helps to get a pimple free and clear skin. Rich iron content increases the production of red blood cells so that it can carry more oxygen throughout the body. As skin gets more oxygen it rejuvenates itself and gives soft and supple skin with no pimple.
  19. Anti-ageing Property: Antioxidants present in spinach helps to fight free radicals ( which induces the aging process and also cancer risk is high ) produced in the body, therefore, slows down the aging process. As your aging process is slowed you look young and will be more active than others.
  20. Hair Growth: Spinach leaves is rich in Vitamin A, C, B, K, E, Iron, Magnesium, Zinc and Omega 3 fatty acid promotes the growth of hair. Deficiency of iron causes loss of hair because hair strands receive less oxygen-carrying blood. Spinach is a good source of iron, prevents hair from becoming dry and fragile.
  21. Rich in Folic Acid: Palak is rich in folate which is a crucial nutrient for pregnant women. Eating a diet rich in folic acid for first three months prevents neural tubal disease in growing fetus. It also helps in the formation of red blood cells thus by reducing the chance of becoming anemic.
  22. Prevents from Asthma: Asthma can be prevented from consuming a lot of certain vitamins and nutrients. One of the nutrients with well-known anti-asthma property is beta carotene. Spinach, a green leafy vegetable is a rich source of this particular nutrient. The prolonged eating of spinach leaves prevents from asthma.



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