A dietitian, fasuyi adeyemi, a student of rufus giwa polytechnic owo, ondo state on wednesday speaking in lagos about why people need to consider spinach in there diet..

Spinach and your health

Lutein and zeaxanthin: These compounds are carotenoids, which are fat-soluble, naturally occurring pigments in plants. Lutein and zeaxanthin are linked to the health of the eyes, lungs, skin, breasts, heart, and immune system, meaning the more foods with carotenoids that you can consume, the better. You can obtain the daily-recommended amounts of these two important carotenoids in 1 cup (C) of spinach.

 

Vitamin A: A 1-C serving of spinach contains 105% of the Daily Recommended Intakes (DRI) for vitamin A. Vitamin A plays a role in eye health, the immune system, and cell growth.

 

Vitamin K: Spinach is the second-highest vitamin K-containing food, second only to kale. Vitamin K is essential in blood clotting and bone health. Note: If you are taking a blood thinner such as Coumadin ® (warfarin sodium), it is necessary to monitor your vitamin K intake.

 

Manganese: This mineral is linked to bone production, and lack of this mineral is linked to osteoporosis. Fortunately, 1 C of cooked spinach provides more than three-fourths of your daily needs of manganese.

 

Folate: Leafy greens, such as spinach, are one of the best sources for folate. Although this vitamin is particularly important for pregnant women or women who are considering becoming pregnant, everyone needs some folate because of its role in red blood cell production and proper maintenance of the nervous system.

 

Other vitamins and minerals: Spinach is a nutritional land mine and also is a good source of magnesium, copper, B vitamins, vitamin E, calcium, potassium, and iron.

 

Nutritional content

Raw: A 1-C portion of raw spinach contains less than 10 calories, 1 gram (g) of carbohydrates, 1 g of fiber, and 1 g of protein.

 

Cooked: A 1-C portion of cooked spinach contains approximately 40 calories, 7 g of carbohydrates, 4 g of fiber, and 5 g of protein.
Getting the most nutrients from spinach: It is important to note that cooking, pureeing, and blending are all shown to increase nutrient bioavailability when compared to raw spinach. Heating and blending both work to liberate nutrients such as calcium, iron, and carotenoids from their chemical bindings. This in turn increases the nutrient bioavailability and enhances the body’s ability to utilize these compounds. On the other hand, freezing spinach decreases the nutritional benefit...
Please be aware that dietitian care..

I juice spinach kale and carrots almost everyday.. thanks for sharing.