As highlighted by the WHO on its website, a healthy diet helps protect human beings from malnutrition in all its forms, as well as non-communicable diseases, including diabetes, heart disease, stroke and cancer. .
When it comes to talking regarding vegetables, there is a wide list of options that people can include in their diet. One of the most popular is spinach.
According to the Spanish Nutrition Foundation (FEN), the nutritional value of spinach lies in its vitamin and mineral content. Specifically, this vegetable is a good source of folates, vitamin C, and vitamin A and vitamin E.
“Folates contribute to the normal formation of blood cells. Vitamin C contributes to the protection of cells once morest oxidative damage, like vitamin E. Finally, vitamin A contributes to the maintenance of mucous membranes, skin and vision under normal conditions. They also provide a high content of b-carotene (3,254µg/100 g of raw spinach), compounds that are transformed into vitamin A in our body”, exposes the FEN.
Additionally, spinach is a source of minerals such as potassium and iron. Faced with the latter, the FEN specifies that it corresponds to ‘non-heme iron’ that is absorbed with greater difficulty than the ‘heme’ form existing in meat and its derivatives.
“However, some dietary factors —such as the vitamin C present in spinach— improves the absorption of iron,” notes the source consulted.
Benefits of spinach consumption
Its richness in iron makes spinach a perfect food to combat anemia, a condition that develops when the blood produces a lower than normal number of healthy red blood cells.
“If you have anemia, your body does not get enough oxygen-rich blood. Lack of oxygen can make you feel tired or weak. You may also have shortness of breath, dizziness, headaches, or an irregular heartbeat.
Since people who do not get enough iron are at greater risk of anemia, the consumption of this mineral is essential for prevention.
In fact, the NIH collects that treatments for anemia depend on the type and its severity. In this regard, he states that for some types of mild to moderate anemia, the patient may need iron supplements, vitamins, or medications that help increase red blood cell production.
“They have regarding 4.1 milligrams of iron per 100 grams. It is recommended to consume a serving of 200 grams of spinach per day, to obtain approximately 20% of the iron nutrients. Likewise, other green leafy vegetables such as broccoli, kale and watercress are recommended”, adds the aforementioned portal.
Another benefit of spinach is associated with bone health. Its calcium and vitamin K content contribute to the fact that the consumption of this vegetable helps to strengthen the bones.
“Low intake of vitamin K has been associated with an increased risk of bone fracture. Adequate consumption of vitamin K is important for good health, since it acts as a modifier of bone matrix proteins, improves calcium absorption and can reduce the amount of calcium that the body expels in the urine. Medical News Today.
Taking into account the nutritional qualities of spinach, its consumption —in addition to healthy habits— can be of benefit to the general health of the human being. Nevertheless, It is pertinent to mention that medical advice is essential to treat conditions such as anemia or bone weakness.
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