SPINACH

Spinach is an edible flowering plant in the family Amaranthaceae native to central and western Asia. It is an annual plant, which grows up to 30 cm tall. Spinach may survive over winter in temperate regions

A bright, vibrant-looking spinach leaves are not only more appealing to the eye but more nourishing as well. Recent research has shown that spinach leaves that look fully alive and vital have greater concentrations of vitamin C than spinach leaves that are pale in colour. The study authors suggest that the greater supply of vitamin C helps protect all of the oxygen-sensitive phytonutrients in the spinach leaves and makes them looking vibrant and alive.

  

Consider the rating given to it by the WORLD HEALTH ORGANIZATION of it benefits

Spinach, cooked 1.00 cup                 Calories: 41 180.00 grams                                                                                                                       Gl: very low

          

                                                   DRI/DV  Nutrient   World's   Healthiest  

Nutrient              Amount                (%)          Density       Foods       Rating  

          

vitamin K               888.48 meg                           987           429.2         excellent           

vitamin A               943.29 meg RAE                  105            45.6           excellent           

manganese            1.68 mg                                  84            36.5           excellent       

folate                    262.80 meg                            66             28.6           excellent

magnesium           1 56.60 mg                             39            17.0            excellent           

iron                     6.43 mg                                  36             15.5           excellent           

copper                0.31 mg                                  34            15.0            excellent

        

vitamin B2          0.42 mg                                  32             14.0           excellent           

vitamin B6          0.44 mg                                  26             11.3           excellent            

vitamin E            3.74 mg (ATE)                      25              10.8            excellent

calcium              244.80 mg                              24            10.6             excellent          

potassium          838.80 mg                               24            10.4             excellent            

vitamin C          17.64 mg                                24             10.2            excellent             

fibre                 4.32 g                                     17               7.5            very good

phosphorus    100.80 mg                                14               6.3             very good 

vitamin B1      0.17mg                                    14              6.2             very good

              

zinc               1.37 mg                                   12             5.4               very good

protein           5.35 g                                      11              4.7             very good

              

choline         35.46 mg                                    8               3.6             very good

                      

omega-3       0.17 g                                         7              3.1              good

fats               0.88 mg                                     6               2.4              good              

pantothenic acid    0.26 mg                               5              2.3               good

selenium    2.70 meg                                        5              2.1                good

Decreased risk of aggressive prostate cancer is one health benefit of spinach consumption that should not be overlooked when talking about the anti-cancer properties of spinach. "Aggressive prostate cancer" is defined as stage III or IV prostate cancer which carries with it a Gleason score of at least 7. (Gleason scores are prostate cancer rating measurements that require lab studies of prostate tissue and evaluation of common tumor-related patterns.) Interestingly, in a recent study that evaluated possible prostate cancer-prevention benefits from a variety of vegetables including spinach, broccoli, cauliflower, cabbage, Brussels sprouts, mustard and turnip greens, collards, and kale — only spinach showed evidence of significant protection against the occurrence of aggressive prostate cancer.