Most Healthful vegitable - spinach

Spinach

This leafy green is one of the most versatile vegetables, eat it raw tossed in a salad, sautéd, steamed or throw it in a smoothie as a neutral way to boost your green intake. One cup contains your entire daily requirement of Vitamin K and it has tons of vitamin A (over half of the recommended daily amount in a serving!), and vit C which helps boost and enhance your immune system. It also loaded with nitrates which studies have linked with improved cardiovascular health — so make like Popeye and add this leafy green to your diet on the regular.

Types of spinach :

There are three basic types of the modern variety of spinach:

• Savoy spinach (dark green, wrinkled and curly leaves)
• Semi-savoy spinach (hybrid variety with crinkled leaves)
• Flat spinach (broad, smooth leaves)

• nutritional value :

• Energy 23 kcal
• Dietary fibre 2.2g
• Total carbohydrate 3.63g
• Sugar 0.42g
• Protein 2.86g
• Total fat 0.39g
• Vitamin A 9377 IU
• Vitamin C 28.1mg
• Vitamin E 2.03mg
• Vitamin K 483mcg
• Calcium 99mg
• Iron 2.71mg
• Magnesium 79mg
• Phosphorus 49mg
• Potassium 558mg
• Sodium 79mg
• Zinc 0.53mg
• Folate 194mcg

Health benefits of eating spinach leaves :

 Is good for health: Spinach's benefits for the skin are many. Drinking a glass of spinach juice regularly can nourish the skin, offer protection from the sun, and keep away pigmentation and other skin disorders. Palak leaves are rich in minerals, vitamins and antioxidants. Vitamin A and vitamin C are powerful natural antioxidants present in spinach that prevent damage to the skin cells caused by sun exposure. Antioxidants inhibit the action of free radicals which can cause skin cancer and cell damage. Vitamin C also plays a role in collagen synthesis which makes your skin appear younger and healthier. Magnesium promotes faster skin healing, reduces acne and skin dryness, and protects the skin from ageing. It plays a role in immune function and prevents breakout of acne and allergies. Vitamin K and folate help in minimizing dark circles around the eyes, acne and stretch marks.

Regulates blood pressure: Magnesium is a key mineral which helps in blood pressure control by relaxing the blood vessels. Adequate dietary intake of spinach and other dark green leafy vegetables prevents magnesium deficiency and ensures healthy blood pressure levels.

Prevents cancer: Spinach helps in preventing cancer. The antioxidants present in spinach play an important role in limiting oxidative damage caused by free radicals that can cause cancer. The American Institute for Cancer Research (AICR) mentions spinach in its list of foods that fight cancer. Its cancer-fighting properties are attributed mainly to dietary fibre which decreases the risk of colorectal cancer.