Do You Know How Spinach is World's Healthiest Food In English - 1600 in words
If you have any doubt that after all, which food is the best in the world and full of nutrients? So it is spinach, which we can easily buy from our markets at very reasonable prices. It is a plant with green leaves that is part of the Amaranth family. It is mostly grown in countries like Northern Europe and America.
It is called a super food and the main reason behind it being said is that its use is also low in calorie consumption and you get different types of vitamins and minerals in one place, which are usually found in other foods. Not found in substances. It can be eaten by people of all ages and groups, especially for women and children, it is no less than a boon. It is considered a panacea for curing anemia.
Due to all these qualities, they are considered the most nutritious food in the world, which is good for your hair, skin, blood, bone, eyes, etc. It also controls the blood sugar present in our blood, due to which diseases like diabetes are cured. These features make it the best.
What Nutrients does Spinach Contain
Different nutrients are found in different food items and their more or less quantity, they get the top or bottom position in the nutrition table and as we have known, the place of spinach in this table is many ahead, let us Know some properties of spinach:
- Vitamin A: It is known as retinal which is excellent for the health of our eyes. Spinach is considered to be an excellent source of carotenoids, which get converted into vitamin A in our body. Along with developing our bones, it is also good for our skin cells. It improves our immune system which also protects us from various types of diseases. Vitamin A is water soluble, so our body cannot store it and we need to take it at regular intervals.
- Vitamin B: This is a large family of vitamins. It is especially known for your brain health, good digestion, and increased red blood cell count. They are soluble in water, so they should be consumed from time to time.
- Vitamin C: This vitamin is known for its antioxidant properties. Vitamin C keeps you away from any kind of disease and also maintains your blood pressure, due to which it keeps you safe from the risk of any type of heart disease. Vitamin C is found in most citrus fruits, but it is also easily found in spinach.
- Vitamin K1: The main property of this vitamin is to clot the blood, with the help of which whenever it is cut somewhere in the body due to some reason, it is helpful in stopping bleeding.
- Folic Acid: B9 is known as folate and it is most important for the treatment of deficiency of blood cells, hence it is considered excellent for a disease called anemia.
- Calcium: It is very good for bone health. It is known to improve the circulation of blood in the blood vessels and it helps to protect the heart muscles as well as your bones.
- Iron: Spinach contains a lot of iron, which helps in carrying oxygen to our cells and plays an important role in the production of hemoglobin in them.
How Spinach Keeps Diseases Away
Let us now know in detail how spinach keeps you safe from various diseases:
- Blood Pressure
The potassium present in spinach controls blood pressure in the best way, so it is considered excellent for high blood pressure.
- Eye disease
Spinach contains two important carotenoids called zeaxanthin and lutein which are generally needed for color in plants and vegetables. These elements are also found in our eyes, which protect our eyes from any kind of inflammation or damage. Therefore, spinach is specially used for eye diseases.
- Prevents Cancer
As we all know that green leafy vegetables reduce the risk of cancer because the chlorophyll and antioxidants present in them protect you from cancer.
- Good Digestion
The existing fiber and water content in spinach acts as an ideal complement to our digestive system, thereby improving our digestion. Therefore, eat it for better digestion.
- Skin and Hair
Iron deficiency leads to hair fall and is also considered one of the main reasons for this. The presence of vitamin A in spinach improves the quality of your skin and keeps it hydrated. Due to this, moisture remains in it and due to the existing moisture in the skin, your age does not show on your face and maintains the glow of the skin.
Can Excess Intake of Spinach Harm You
Although spinach is one of the most nutritious food in the world, consuming too much of anything can bring many harmful side effects such as:
- Blood Clotting: As we know spinach has the property of clotting blood and many times people's blood automatically becomes clot or thick for which they claim to dilute it like warfarin. Sometimes it is also used in heart disease. Therefore, such people should not consume spinach.
- Kidney Stones: Along with calcium, oxalate is also present in excessive amount in spinach and the mixture of these two forms calcium oxalate, which later takes the form of stone. Kidney stones are mainly caused by a mixture of acid and mineral elements and calcium oxalate is also a result of this and it is a major type of different types of stones that occur.
How to Cook Spinach in a Healthy Way
As spinach is a beneficial green vegetable, in which various types of vitamins and minerals are found in very good amounts, but we can get those elements only when they are cooked properly. Many a times due to wrong cooking methods we lose the nutrients available in them. It is best to boil spinach or steam it.
We can further enhance its nutrition by adding spinach to many other foods. I have brought some such delicious and effective recipes for you, let's see:
- Spinach Sautee
Olive oil, 1 tsp lemon juice, 250 g fresh spinach, salt, red pepper, 2 cloves of garlic.
- Add olive oil to the pan and add chopped garlic and fry it.
- Add spinach to this oil, then add salt and red chili (according to your taste).
- Once cooked add lemon juice and switch off the flame.
Fat: 5 gm
Fiber: 2 g
Carbohydrates: 4 g
Protein: 3 g
Cholesterol: 0 mg
Calcium: 94 mg
Iron: 3 mg
2. Spinach Salad with Warm Maple Dressing
1 cup spinach, 1 cup chopped pecans, 1 finely chopped onion, 1 cucumber, olive oil, tsp apple cider vinegar, 1 tsp maple syrup, salt, pepper, tsp shredded cheese.
- Heat a pan and toast the pecans for 2 to 3 minutes. Place it in a bowl and let it cool.
- Take a bowl and add chopped cucumber and spinach to it.
- Take a pan and add some olive oil and then add finely chopped onions and fry. Then add vinegar and maple syrup and let it cook for a while.
- Now add salt and pepper to the mixture.
- Pour this mixture over the spinach and cucumber placed in the bowl and mix well and add paneer and pecans to the mixture.
Fat: 12 gm
Fiber: 2 g
Carbohydrates: 12 g
Protein: 4 g
Cholesterol: 7 mg
Calcium: 136 mg
Iron: 2 mg
Vitamin A, Folate, Vitamin C
3. Korean Seasoned Spinach
1 cup spinach, 1 tsp soy sauce, 1 tsp sesame seeds, salt, 1 clove finely chopped garlic, sugar.
- Put spinach in boiling water for a few seconds and quickly remove and put it in cold water.
- Drain the rest of the water and add the remaining ingredients such as soy sauce, sesame seeds, sugar and garlic.
- Mix all the ingredients well and add the sauce mixture to the spinach and your recipe is ready.
- It is very easy to make and equally delicious and nutritious to eat.
Fat: 3 g
Sodium: 375 mg
Total Carbohydrates: 12 g
Dietary fiber: 2 g
Protein: 4 g
Calcium: 140 mg
4. Spinach Salad with Apple Vinaigrette
1 cup spinach, 1 tbsp sugar, 1 tsp apple cider vinegar, 1 onion, 1 tsp dry mustard, oil, salt, 1/2 cup apple.
- Take a bowl and add onion, vinegar, sugar, salt, mustard, oil, apple and chopped spinach leaves in it.
- Just mix the mixture and leave it to set for some time.
- This is a type of salad, definitely make it and taste it. It is a little different in taste from other Indian recipes and you will definitely like it.
Total Fat: 3.6 gm
Cholesterol: 0 mg
Sodium: 150.4 mg
Potassium: 51.0 mg
Carbohydrates: 6.7 g
Fiber: 1.9 g
5. Creamed Curried Spinach
1 cup spinach, paprika, olive oil, 2 chopped garlic cloves, 1 onion, 1 tsp curry powder, cup curd, salt.
- Put oil in a pan and add garlic, capsicum.
- Now add onion and curry powder, cook for few minutes and then add spinach to the mixture.
- Mix well and add curd to the mixture and then some salt as per your taste.
- Switch off the flame and your recipe is ready to serve.
Fat: 7 g
Protein: 6 g
Carbohydrates: 10 g
Fiber: 4 g
Sodium: 221 mg
6. Spinach, Hummus, and Bell Pepper Wraps
1 small cup roasted garlic hummus, paprika, 1 cup spinach, 1 cup grated tomato - basil cheese, 2 flatbreads.
- First of all take flatbread and spread hummus on it and spread it around the bread.
- Now add red capsicum and spinach to it.
- Now put the cheese and start wrapping from one side.
- Secure it with a toothpick and cut each part down the middle and your wraps are ready.
Fat : 12.1 g
Protein: 15 g
Carbohydrates: 34 g
Fiber: 13 g
Cholesterol: 10 mg
Iron: 3 mg
Sodium: 793 mg
Calcium: 78 mg
7. Spinach Soup
20 grams butter, chopped onion, finely chopped green onion, 1 chopped coriander, 2 pieces potato, black pepper, 1 cup spinach, 1 cup cream.
- Take a pan and put butter in it and then add onion to it.
- Now add coriander, potatoes and let it cook.
- Now add stock and cook for few minutes and add spinach and cook for few minutes and switch off the gas.
- Pour the mixture into a blender and make soup.
- Lastly add cream and pepper, serve your soup hot.
Fat: 12.6 g
Protein: 6.5 g
Carbohydrates: 13.1 g
Fiber: 5.4 g
sodium, calcium, potassium
Spinach has some characteristics that are not common, hence it has been regarded as the most nutritious food in the world. We should consume spinach in our daily food especially for kids as they do not eat a lot of vegetables and it is good to give them spinach soup, as it can fulfill all the essential nutrients and keep them healthy. Is. So, stay healthy and keep others healthy by sharing this information.