Spinach, also known as a superfood, is packed with nutrients - it is high in iron, fiber, antioxidants, and vitamins A, C, K, and folate. "Spinach is one of the most nutrient dense greens in nature's pantry and when consumed routinely as part of a balanced diet, it can significantly enhance overall health - including immunity, digestion, and even bone strength," adds Dr Meera Luthra, a nutrition consultant based in Delhi and Owner of EatNatural herbal supplements.
"It is important to note that like all superfoods, overconsuming without variety can lead to imbalance - especially concerning for those with a predisposition to kidney problems,” she added.
Read more: 10 most overrated superfoods and their easy-to-find replacements
If you've been adding spinach to your meals routinely during the season, here are the benefits it has to your body - the good and the (in excess) not-so-good:
1. Increases Iron Levels and Reduces Anaemia: Spinach is an excellent plant-based source of iron - essential to produce red blood cells, which helps fight fatigue. Regular consumption can help prevent iron deficiency anaemia - particularly important for women and vegetarians. Eating spinach with a food that has vitamin C (such as lemon) increases iron absorption.
2. Aids Digestion and Satiation: Spinach is high in fibre, which promotes healthy digestion and mobility. Eating spinach regularly may alleviate constipation and increase feelings of fullness - helping with natural weight management
3. Promotes Healthy Bones: Spinach is an excellent source of Vitamin K, Calcium and Magnesium all required for strong bones. Eating spinach regularly may increase bone mineral density and prevent osteoporosis, however excessive consumption without balancing other nutrients such as vitamin D and calcium may cause excessive calcium oxalate in the body.
4. Promotes Eye Health: Spinach is rich in lutein and zeaxanthin, which helps protect from age-related macular degeneration and cataracts. Eating spinach regularly will help your vision and eyesight health as you get older.
5. Reduces Inflammation: Spinach is full of antioxidants, including flavonoids and carotenoids, that reduce oxidative stress and inflammation. This helps lower your risk of chronic disease, including heart disease, diabetes, and certain cancers. _
Read more: Diet guide: 7 nutrient-packed foods, easy recipes to keep your heart strong, healthy
6. Can Affect Kidney Health When Overdone: Spinach is high in oxalates, which may help form kidney stones in at-risk patients if consumed in large amounts on a regular basis. If you have a history of kidney stones, you can still eat spinach, but only in moderation.
7. Regulates Blood Pressure: The potassium and nitrates in spinach relax blood vessels and serve to stabilize blood pressure healthily. It also helps maintain heart health and perform it’s very best when consumed as a part of a balanced diet low in sodium.
8. Promotes Glowing Skin: The vitamin A and antioxidants in spinach help repair skin cells, reduce acne, and improve skin tone complexion; and it promotes collagen production making skin firmer and healthier.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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