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Leafy green vegetables may be a regular part of our diet. One of the most common green leaves is spinach. It is a versatile vegetable that is available all year round. Spinach is incorporated in several dishes like palak ka saag, palak paneer, dal palak, and palak pakoras owing to its delectable taste and numerous health benefits.
Packed with essential vitamins and minerals, it is a valuable addition to a balanced diet. Spinach is known to be an excellent source of vitamin K, which is crucial for blood clotting and bone health, and it provides significant amounts of vitamins A and C, both of which support the immune system and overall health.
Additionally, spinach is rich in folate, a B vitamin important for cell division and DNA repair. It also contains minerals like iron, which is essential for transporting oxygen in the blood, and calcium for strong bones. Furthermore, spinach is a low-calorie food and high in dietary fibre, making it a great choice for weight management and digestive health. Its high antioxidant content can help reduce the risk of chronic diseases.
Here are some of the health benefits of spinach:
- Improves Vision
One of the key nutrients found in spinach is vitamin A, in the form of beta-carotene. This vitamin is crucial for maintaining good vision, as it plays a central role in the functioning of the retina and helps the eye adapt to different light conditions. In addition, spinach contains lutein and zeaxanthin, which are carotenoids that act as powerful antioxidants. These compounds help protect the eyes from harmful light and oxidative damage, reducing the risk of age-related macular degeneration and cataracts. According to Healthline, low levels of lutein and zeaxanthin in the eyes are associated with age-related macular degeneration (AMD) and cataracts, while higher blood levels of these carotenoids are linked to an up to 57% reduced risk of AMD.
- Prevents Anaemia
Spinach is a valuable dietary resource for preventing anaemia, a condition characterised by a deficiency of red blood cells, or haemoglobin, which can lead to fatigue and weakness. Spinach is particularly rich in iron, an essential mineral that plays a pivotal role in the production of haemoglobin, the protein responsible for carrying oxygen throughout the body. Regular consumption of spinach can help boost iron levels and contribute to the prevention of iron-deficiency anemia. Moreover, spinach also contains vitamin C, which enhances the absorption of non-heme iron. The study by Universiti Putra Malaysia states that “Spinach has a lot of iron in it, so it can help people with low haemoglobin levels.”
- Boosts Immunity
Spinach is an immune-boosting powerhouse due to its rich and diverse nutrient profile. It is a potent source of vitamins, particularly vitamin A and vitamin C, which are known for their roles in supporting the immune system. Vitamin A helps maintain the integrity of the mucous membranes in the respiratory and digestive tracts, acting as a barrier against infections. Vitamin C, on the other hand, is a powerful antioxidant that enhances the body's ability to fight off infections and reduce inflammation. The National Institute of Health suggests the presence of antioxidants in spinach boosts immunity.
Additionally, spinach is abundant in essential minerals such as folate, which plays a crucial role in cell division and DNA repair, supporting the production of immune cells. The presence of various phytonutrients and antioxidants in spinach further helps reduce the risk of chronic diseases and strengthens the body's immune defenses.
We often tend to buy spinach in bulk with the intention of keeping it for the entire week. However, you’ll find that the leaves will wither and lose their vibrance within a couple of days, even if kept in the fridge or at room temperature. However, do not worry, as we have solutions for you:
- Wrap In Towel
The common reason for spoiling leafy vegetables is the presence of excess moisture. Thus, before storing spinach, ensure that the leaves are dry. Remove any damaged or spoiled leaves. Then, gently wrap the spinach in a cloth or towel and place it in the refrigerator. This will help retain its freshness.
- Use Newspaper
After purchasing spinach, discard the undesirable leaves from the brunch. Trim the stems of the good leaves. Lay out the good-conditioned leaves on the newspaper, then wrap them securely. Place the wrapped spinach in a zip-lock bag, ensuring all the air is expelled from the bag before sealing it. Store the bag in a cool spot. This method will help keep spinach fresh for a week.
- Store In Airtight Container
If you’re planning to opt for an airtight container for storage, avoid washing it before storage. Trim the spinach leaves and place them on a muslin cloth inside the airtight container. Carefully wrap the spinach leaves with the cloth and seal the container. This will keep the spinach fresh.
- Keep Away From Fruits
Apples, bananas, kiwis, and others release ethylene gas, which helps in the natural ripening of fruits and vegetables. Thus, it is advisable to keep the spinach away from these ethylene-producing fruits to retain their freshness.
- Freeze It
To achieve longer-lasting freshness, separate the spinach stems from the leaves. Cut the leaves and place them in the zip-lock bag, which can be stored in the freezer. This will ensure the spinach remains fresh for an extended period of a few weeks or so.
