“Palak” is the Hindi word for spinach, so they both refer to the same leafy green vegetable. Spinach is a leafy green flowering plant native to central and Western Asia.Its botanical name Spinacia oleracea . It is classified in order Caryophyllales, family Amaranthaceae, subfamily Chenopodioideae. Its leaves are a common edible vegetable consumed either fresh, or after storage using preservation techniques by canning, freezing, or dehydration. It may be eaten cooked or raw, and the taste differs considerably; the high oxalate content may be reduced by steaming.
In 2022, world production of spinach was 33 million tonnes, with China alone accounting for 93% of the total.
About Spinach plant:
It is an annual plant growing as tall as 30 cm (1 feet). Spinach may overwinter in temperate regions. The leaves are alternate, simple, ovate to triangular, and very variable in size: 2–30 cm (1–12 inch) long and 1–15 cm (0.4–5.9 inch) broad, with larger leaves at the base of the plant and small leaves higher on the flowering stem. The flowers are inconspicuous, yellow-green, 3–4 mm (0.1–0.2 inch) in diameter.
As opposed to the great majority of the flowering plants or plants used as vegetables, spinach is a dioicous plant, meaning different plants can have either female or male flowers.
The flowers are small, green and unattractive to pollinators.
Rather, pollination occurs via wind anemophily, for which the pollen has evolved to be very small and light so it can be carried large distances, often miles away., and mature into a small, hard, dry, lumpy fruit cluster 5–10 mm (0.2–0.4 inch) across containing several seeds.
Spinach is eaten both raw, in salads, and cooked in soups, curries, or casseroles. Notable dishes with spinach as a main ingredient include spinach salad, spinach soup, spinach dip, saag paneer, pkhali, and spanakopita.
Spinach is a dark leafy green crop with an impressive nutrient profile.
Spinach, raw
Nutritional value per 100 g
Energy 23 kcal
Carbohydrates 3.6 g
Sugars 0.4 g
Dietary fiber 2.2 g
Fat 0.4 g
Protein 2.9 g
Vitamiins
Vitamin A equiv.
Beta carotene 52%DV. 469 μg
Lutein. 52%DV.5626 μg
Zeaxanthin. 12198 μg
Vitamin A. V BBB 9377 IU
ThiamineB1 7% DV. 0.078 mg
RiboflavinB2 15%DV.
0.189 mg
Niacin B3 35%DV 0.724 mg
Vitamin B6 11%0.DV. 195 mg
Folate B.89 49%DV. 194 μg
Vitamin C. 31%DV. 28 mg
Vitamin E. 13%DV. 2 mg
Vitamin K. 40%DV. 83 μg
Minerals
Calcium. V8%DV. 99 mg
Iron. 15%. DV 2.71 mg
Magnesium19% DV. 79 mg
Manganese 39% DV0.897 mg
Phosphorus 4%DV 9 mg
Potassium 19% DV. 558 mg
Sodium 3%. DV 79 mg
Zinc 5% DV 0.53 mg
Other constituents
Quantity
Water 91.4 gm
Benefits of eating Spinach:
(1) Provides essential nutrients:
Spinach is a nutritious food that provides essential nutrients like magnesium and vitamin B6, which can support overall health and hormone balance.Spinach is rich in iron,
vitamin C31%daily value.
(2) Helps in reducing blood sugar:
When eaten in moderation, spinach helps in reducing the risks of high blood sugar, high blood pressure, and cancer. Although it is safe for most people to eat a bowl of spinach per day, you should be careful to eat it in moderation.
Glycemic index of Spinach is 15 and Glycemic load is 1.
Popularly known as paalak, spinach is a non-starchy vegetable provides a delicate texture and jade green color packed with loads of nutritional benefits. The glycemic index of spinach is around 15 which falls under low GI category.
Leafy greens are high in fiber 2.2 gm% and nutrients such as magnesium and vitamin A. These nutrients can help lower blood sugar. Leafy greens that a person can add to their diet include: spinach.
(3) Protects against Cancer: Spinach is rich in lutein and zeaxanthin, carotenoids that remove unstable molecules called free radicals from your body before they damage it. These carotenoids are found in spinach and other dark green leafy vegetables Dark green leafy vegetables such as mustard greens, lettuce, kale, chicory, spinach, and chard have an abundance of fiber, folate, and carotenoids. These nutrients may help protect against cancer of the mouth, larynx, pancreas, lung, skin, and stomach
(4) Provides essential vitamins:
It is safe to consume the leafy vegetable daily, as long as it is taken in “limited quantities”. “Spinach contains essential B-complex vitamins like B1,B2,, B3, B6 and B9 as well as vitamins A, C E and K. Most diets lack one or more essential vitamins.
(5) Provides iron:Spinach is not particularly rich in iron.Compared to its leafy friends such as kale (1.7mg/100g), the iron content of spinach is high (between 2.1 and 2.7mg/100g)
(6)'It improves your blood flow, which is how you gain muscle mass when you eat spinach.
(7) For eye and brain health 'Spinach also is one of the best plant sources for lutein, a type of plant-based pigment known as a carotenoid that has been linked to better eye and brain health.
(8) Improves skin appearance :Spinach and other leafy greens are packed full of a variety of nutrients that help improve the appearance of your skin. For example, Vitamin A is an antioxidant that eliminates free radicals from your skin cells.Healthy skin - Your body uses vitamin A like that found in spinach to grow tissue, including the largest organ in your body that's skin.
(9) Keeps stomach acid in check:
Fib rous vegetables such as spinach, broccoli, potatoes, and asparagus are alkaline, which helps to keep stomach acid in check.
(10) Beneficial for muscle gain:
Foods with the right nutrient profiles, like bananas, berries, and spinach, can help your muscles recover faster and even lessen next-day soreness.Eating about 300 gmvof spinach 3 times a week will help increase the release of necessary substances in the muscle tissue, which in turn benefits muscle gains.
(11) Packed with antioxidants:
Free radicals are molecules that can damage your cells and cause problems, including liver disease. Substances called antioxidants can help get rid of them. Leafy greens like spinach, kale, and collards are loaded with antioxidants. They're also packed with fiber, and other things your liver Helps in liver health.
Methods of eating Spinach
You can consume spinach either raw as well as in cooked form.
Benefits of Cooked Spinach :
The milder, young leaves can be eaten raw in a salad, while the older ones are usually cooked spinach has one of the shortest cooking times of all vegetables.
The nutritionist recommends lightly cooking the spinach. She mentions that lightly cooked spinach contains all the vital nutrients with limited oxalic acid.
Cooking is best done with a small amount of water brought to the boil, then put the spinach.
When you eat spinach that has been heated, you will absorb higher levels of vitamins A and E, protein, fiber, zinc, thiamin, calcium, and iron.
Important carotenoids, such as beta-carotene, lutein, and zeaxanthin, also become more absorbable.
Place One pound of spinach on the steamer. When water boils, cook spinach for 3 to 5 minutes or until tender.
The recommended amount is at least one cup of fresh leaves or half a cup of cooked one
Spinach is a nutritious vegetable that is consumed by boiling the fresh leaves.
Advantage and disadvantage of cooking:.
Advantage:
The leafy green is packed with nutrients, but you'll absorb more calcium and iron if you eat it cooked.
Iron is simply an element, so it cannot be destroyed by cooking (or generally temperature changes), as vitamins and other organic structures potentially can.
Spinach is loaded with oxalic acid, which blocks the absorption of iron and calcium but Oxalic acid breaks down under high temperatures. Cooking spinach drastically reduces the amount of oxalic acid found in one serving. According to Food Revolution Network, “Steaming spinach has been shown to cut the oxalic acid by 5-53%. Steaming also allows the spinach to retain its folate content, B-vitamins that helps your body produce DNA.”
Disadvantage: Broccoli, spinach, and lettuce may lose up to 50% or more of their vitamin C when boiled. Because vitamin C is water-soluble and sensitive to heat, it can leach out of vegetables when they're immersed in hot water.
In US you get regular spinach that has large stems and primarily used in salads. Spinach is the one used to make dishes like Palak Paneer, Alu Palak,Palak paratha ,Dal palak,Chana palak,Palak pakoda,,Paalak rice , Harabhara kabab, Palak omlette ,Palak wraps,Palak curry etc.
There is no scientific basis for not eating spinach at night. Spinach can be had at any time of the day.
Side effects of eating spinach:
Vitamin Aand E, potassium, and magnesium. As part of a nutritious diet, it can help support immune function, aid the digestive system, may even have anticancer properties. However, certain individuals may need to eat this vegetable in moderation.
Spinach is chock full of fiber 2.2 gm%. Eating too much fiber can cause gas, cramping, and belly pain. Spinach is rich in oxalate, a natural substance found in almost all plants. People at risk for calcium oxalate kidney stones should watch their intake of oxalate-rich foods.
Eating raw spinach in high quantities may lead to "gut health issues like indigestion, bloating gases, flatulence, constipation, diarrhoea, irritable bowel syndrome. Spinach contains oxalates, which studies show could bind to calcium and form kidney stones.
Excessive spinach consumption can also cause digestive issues and allergic reactions (spinach contains histamine), and pose problems for those using it in excess .
People with a low tolerance may have an allergic reaction, even with a small amount of salicylate. Symptoms of an allergy to salicylates include trouble breathing, itching and skin irritations, swelling in hands and feet, and upset stomach from spinach, including diarrhea, gas and bloating.
You can drink one glass of spinach juice in the morning daily. However over consumption may cause abdominal discomfort and increase the risk of kidney stones.
This article is for general information.
Information compiled by Dr Bhairavsinh Raol
