Whether we used to like its taste or not, our mothers and grandmothers laid a lot of emphasis on spinach, right? That’s because spinach is one of the greatest superfoods out there. No wonder that all that the cartoon character Popeye needs for his energy is a tin of spinach! It’s rich in iron and several other vitamins and minerals which are not only great for our internal health but also nourish the beauty and health of our skin and hair. It can also be used as an ingredient in many homemade recipes for skin care and hair care products. Let’s have a look at how spinach is a great superfood and a great super-ingredient:
Nutritional Value of Spinach
Spinach is an edible plant whose leaves are commonly eaten as a vegetable. Rich with various nutrients it is a healthy component of our balanced diet.
Nutritional Value of Spinach per 100 grams:
| Principle | Amount |
| Calories | 23 |
| Protein | 2.9 gram |
| Carbohydrate | 3.6 gram |
| Fiber | 2.2 gram |
| Fat | 0.4 gram |
| Water | 91% |
Benefits of Spinach for Skin
Green vegetables work great when it comes to health of skin. Rich in various vitamins and minerals, spinach is highly beneficial for skin. Here we present some of the important skin benefits of spinach.
Benefits of Spinach for Skin
1. Treats Acne
Spinach has been found greatly effective in treating acne. You can easily prepare a face mask using spinach leaves to get rid of acne. How? Just blend spinach leaves with some water to obtain a paste. Apply it on the face for 20 minutes, then rinse it off with water.
It removes dirt from face and also reduces the inflammation of the skin.
2. Protects Against the Sun
Spinach contains a good amount of vitamin B that protects the skin from ultraviolet rays and reduces the risks of skin damage, skin cancer, and Premature Aging.
Also, studies have found that some proteins in spinach help in treating the sunburns and soothes the irritation.
3. Clears the Skin
Spinach is rich in vitamin K and folate that helps in reducing dark circles and acne. The other vitamins and minerals present in spinach help in clearing the face from oil and dirt and makes it healthy and glowing.
4. Skin Repair
Being rich in vitamin A and C spinach plays an important role in repairing damage of skin. They enhance cell repair and promote the growth of new cells. Also, the other vitamins along with oxidant component of spinach provides a radiant and beautiful skin.
5. Delays Signs of Ageing
Spinach is rich in tons of antioxidants that fight against free radicles. Free radicles cause pre-mature aging and damages the skin. Consumption of spinach slowdowns the aging process and makes you look radiant. Consuming spinach regularly makes you skin look younger, more cheerful and healthy.
6. Hydrates the Skin
164 grams of water is present in one cup of spinach. With the lack of water, skin becomes dry and flaky and is more prone to wrinkles. Spinach contains enough amount of water that hydrates the skin making it heathy and beautiful.
7. Provides Glowing Skin
Spinach can be easily used for a glowing and wonderful skin. There are several face masks prepared using spinach to get a natural glow on the face. How to prepare a mask?
- Grind some Spinach leaves with water to prepare a paste.
- Add 1-2 tablespoon gram flour, 1 tablespoon honey and 2-3 tablespoon milk to it and mix them to attain a paste.
- Apply the mask on face for 20 minutes and then rinse it off with lukewarm water.
Use this remedy twice a week and you will see the result easily with a glowing and spotless skin.
8. Treats Pale Looking Skin
Spinach is a great source of iron. Iron contains haemoglobin that carries oxygen to each part of body. Lack of iron causes pale and yellow skin due to insufficient supply of oxygen. Lots of iron and vitamin C present in spinach that enhance the absorption of iron giving a rosy glow to your skin.
9. Removes Blackheads
Vitamin C content in spinach helps in treating blackheads, providing a clear and smooth face. It also repairs the cell and treats pores reducing blackheads from the face.
10. Removes Dark Circles
Dark circles under the eye can be caused due to inadequate sleep, nasal congestion, alcohol consumption and aging. Vitamin K present in high amount in Spinach strengthen blood vessels and removes dark circles. It also enhances blood circulation and removes the dark spots giving a spotless face.
Benefits of Spinach for Hair
Spinach also provides benefits to hair as well. Following are the benefits of spinach for the hair.
1. Promotes Hair Growth
Spinach enhances the growth of hair with the help of Vitamin B, C and E, potassium, magnesium and omega-3 fatty acid present in it, all essential for the growth of hair. Iron present in spinach also promotes hair growth.
2. Moisturises the Scalp
Various vitamins in spinach along with zinc, iron and omega-3 fatty acids moisturises the scalp and makes it more healthy ensuring proper hair growth.
3. Prevents Hair Loss
Often, hair loss is caused due to deficiency of iron. Lack of iron causes anaemia leading to hair loss due to the inadequate supply of blood to the hair. Spinach provides sufficient iron to hair and treats hair loss.
4. Removes Dandruff
Spinach efficiently removes dandruff when applied on hair. Grind the spinach leaves with water and apply the paste on hair and scalp for 20 minutes. Wash it off with regular shampoo. It clears the scalp and make you free from dandruff.
5. Add Volume to Hair
Different mineral and nutrients present in spinach promotes regrowth of damaged hair and allows new hair to grow, adding volume to the hair.
Benefits of Spinach for Health
Combination of different nutrients, spinach or commonly called palak produces many health benefits. Following are some of the health related interesting benefits of spinach.
1. Benefits of Spinach for Eyes
Spinach contains antioxidants lutein and zeaxanthin that protects the eye from cataract and eye degeneration problems. It also possesses high amount of vitamin A responsible for maintaining proper eyesight and eye health.
2. Treats Cancer
Lutein, zeaxanthin, and carotenoids destroy free radicles from the body before they can cause damage. Spinach leaves are rich in flavonoids that are known to have anti-cancerous effects. It slowdowns the division of cancer cells of stomach and skin and also provides protection against prostate cancer.
3. Spinach in Bodybuilding
Benefits of spinach for bodybuilding are highly effective as the nutrients such as iron and calcium present in spinach helps in building muscles and strength. Vitamin C, A and K helps in maintaining a slim body and is also effective in reducing excessive weight.
4. Spinach for Weight Loss
Spinach leaves are low in calories and help in reducing weight loss. The fat-soluble dietary fibre enhances metabolism, prevents constipation and reduces frequent eating by keeping the stomach full. Consuming spinach juice is beneficial when opting for weight reducing natural ingredients.
5. Maintains Brain Function
Consuming spinach regularly maintains the health of brain, specially in the old age. It keeps the brain active and enhances its efficiency. Also, folate, vitamin K and vitamin C present in spinach helps in balancing the hormonal level in brain. Vitamin K also ensures proper functioning of brain by facilitating the production of sphingolipids, the fat that forms myelin sheath around the nerves.
6. Treats Inflammation
Spinach contains two anti-inflammatory compounds neoxanthin and violaxanthin that regulate inflammation. They treat inflammation and some of the inflammatory disorders such as arthritis, migraine, osteoporosis, and asthma.
7. Prevents Anaemia
Spinach is rich in iron and its consumption prevents the chances of anaemia. Iron is a beneficial component for proper growth and development and is also important for menstruating women. Consuming spinach regularly provides enough iron and haemoglobin that helps in supplying oxygen throughout the body to fulfil adequate demands.
8. Prevents Heart Attacks and Atherosclerosis
Excessive fat deposition can cause thickening of artery walls leading to atherosclerosis. Spinach contains good amount of lutein which prevents thickening of artery walls preventing the risks of heart attack as heart attacks are caused by hardening of artery walls. Also, nitrate present in spinach Cures heart diseases.
9. Promotes Gastrointestinal Health
Consuming spinach regularly promotes gastrointestinal health. Folate present in spinach prevents DNA damage and mutation of colon cells. And the beta carotene and vitamin C present in spinach protect the cells of the colon from harmful effects of free radicles.
10. Benefits of Spinach During Pregnancy
Spinach is highly preferred during pregnancy as it contains good amount of folate that is crucial for infant development. It also prevents defects of spine and brain and is a really healthy vegetable to be consumed during pregnancy. Anti-inflammatory compounds in spinach relieves the swelling and pain. Spinach with it various nutrients and vitamins helps in booting the immune system making it healthy and strong.
Also read:
