Spinach is a leafy superfood with a dense nutritional profile, available all year round.
A versatile vegetable, spinach can be eaten in salads, blended in soups, sautéed with other veggies, dals, chutneys and is made into the very popular palak paneer dish.
Spinach has a rich array of nutrients such as Vitamins A, C, K and minerals - magnesium, iron, and manganese. Eating spinach provides you with a spectrum of health benefits such as improved eye health and better immunity. It is one of the healthiest foods you can incorporate into your daily regimen.
Health Benefits Of Spinach
Improves Bone Health:
The presence of a huge amount of Vitamin K in spinach promotes the secretions of protein osteocalcin that aids in stabilizing calcium in the bones. Furthermore, spinach is also loaded with calcium, Vitamin D, C, potassium, magnesium all these nutrients are important for bone strengthening and growth.
Boosts Immunity:
The whopping amount of beta-carotene, zeaxanthin, lutein and chlorophyll are all essential to boost your immune system and combat infections. These nutrients also play a vital role in guarding your eyes against the harmful light. Particularly lutein and zeaxanthin lower the risk of macular degeneration, so spinach is must-have a vegetable in your daily meal plan.
Controls Blood Pressure:
The abundance of potassium and low level of sodium in spinach is a perfect composition of minerals that aids in maintaining the blood pressure. Folate in spinach also aids in lowering the blood pressure and relaxes blood vessels and sustain proper blood flow. As spinach helps in controlling blood pressure and relaxing vessels and arteries it improves the cardiovascular system and prevents the risk of heart disease. Also Read: Top 10 Superfoods For A Healthy Heart
Reduces Inflammation:
Spinach is heaped with powerful anti-inflammatory compounds such as flavonoids and glucuronides that can lower inflammation. It is not only beneficial in protecting the heart from enlargement and various cancer but also prevents swelling and pain linked with conditions such as arthritis and gout. Also Read: Gout: Causes, Symptoms And Treatment
Healthy Skin:
Green leafy vegetables are great for improving skin health and spinach is no exemption. It is piled up with essential vitamins and minerals that are vital in promoting skin care. Spinach super-rich in B vitamins is effective in preventing the skin from harmful UV rays and prevent premature ageing of the skin. The bounty of nutrients in spinach treats dry and itchy skin making your skin look radiant and supple.
How To Make Creamy Spinach Soup:
In spite of the ongoing lockdown and stay at home orders due to coronavirus infection, the verdant leafy spinach is an evergreen bounty, available in plenty in all grocery shops and vegetable markets.
So buy a bunch of garden-fresh spinach leaves, loaded with a multitude of essential nutrients and try this nourishing creamy soup recipe today!
Ingredients:
2 cups chopped fresh spinach
1 cup chopped onions
2 tbsp butter
3 medium potatoes, peeled and cut
2 cups of water
Salt, as required
Pepper, to taste
½ cup fresh cream
A few mint leaves
Method:
In a large pan, heat butter on medium flame until it melts, then sauté the cut onions until they turn golden brown.
Add the potatoes along with water and cook for about 10 minutes.
Now, transfer the chopped spinach leaves and boil in the pan for 5 minutes, until they become soft and tender.
Sprinkle some salt and pepper as needed for infusing mild flavours, thoroughly mix in the cream and switch off the stove.
Garnish with some fresh mint leaves and serve the creamy spinach soup hot before meals.
Nutrition:
Spinach comprises vast reserves of iron, for the healthy synthesis of red blood cells and prevents anaemia. It also improves skin health and promotes hair growth, owing to its remarkable antimicrobial and anti-inflammatory traits. Onions are infused with vast amounts of quercetin, a potent antioxidant that lowers the risk of cancer. Being naturally high in proteins and fibers, potatoes enhance digestive health.
Frequently Asked Questions
How does cooking spinach in desi dishes affect its nutrients?
Cooking spinach lightly preserves its nutrients while blending it into dishes helps with better nutrient absorption due to spices and healthy fats.
Can spinach help with iron deficiency?
Yes, spinach is a great source of non-heme iron, especially when paired with vitamin C-rich foods like tomatoes for better absorption.
How can I reduce the bitterness of spinach in recipes?
Blanching spinach or pairing it with flavorful spices like cumin, garlic, and turmeric can reduce bitterness while adding depth to dishes.
Does spinach lose nutrients when cooked in curries?
While some nutrients are lost during cooking, the traditional method of lightly sautéing or steaming helps retain many beneficial compounds.
Can spinach help with weight management?
Yes, spinach is low in calories and high in fibre, which can aid digestion and help with satiety, supporting weight management goals.
(This article is reviewed by M Sowmya Binu Health & Nutrition Expert)
Author Profile
Soumita Basu:
Soumita Basu holds a Bachelor’s Degree in Pharmacy and is keenly interested in Ayurveda, home remedies, yoga, fitness, diagnostics, and beauty. With nearly 6 years of experience, she produces evidence-based health content, including articles, videos, and infographics, to provide valuable insights to her audience.
References:
1. Spinach and its health benefits: A reviewAuthor: Chokkara Sri Lasya
chrome-extension://efaidnbmnnnibpcajpcglclefindmkaj/https://www.thepharmajournal.com/archives/2022/vol11issue8S/PartP/S-11-8-47-875.pdf
2. Functional properties of spinach (Spinacia oleracea L.) phytochemicals and bioactivesAuthors: Joseph L Roberts 1, Régis Moreau
https://pubmed.ncbi.nlm.nih.gov/27353735/
