SPINACH AND OTHER LEAFY VEGETABLES.

Spinach has more demonstrated health benefits than almost any other food. Is this because spinach is really one of the best foods in the world?
yes and no.
yes, because it is an incredibly nutritious food with a stunning roster of benefits.
No, only because there may be other foods-particularly other dark green leafy vegetables like Kale,collards,mustard greens and turnip greens-that are comparably nutritious. We have much more information on the benefits of spinach than any other potential candidates.
These are most significant nutrients in spinach-
* The antioxidants glutathione, alpha lipoid acid and vitamins C and E.
* Vitamin K.
* The B vitamins [thiamine,riboflavin,B6, and folate.
* Minarals [Calcium,iron,magnesium,manganese and zinc].
* Coenzyme Q10 [Coenzyme Q10 works in synergy with vitamins C,E, and glutathione. It's a key player in our skin's antioxidant defense mechanism against sunlight damage and also a significant player in mitochondrial energy production.{the mitochondria are the cells' energy factories} Spinach is one of the only two vegetables with significant amount of this critical antioxident;the other is broccoli.]
* Polyphenols
* The carotennoids lutein, zeaxanthin,and beta-carotene.
* Plant-derived omega-3 fatty acids.
* Betaine. [This is a nutrient you will be hearing more about. Betaine is a derivative of choline, an essential fat, and it plays a role in homocysteine metabolism.Betaine supplementation has been shown to lower homocysteine levels in humans-an important step in lessening the risk of cardiovascular disease. The combination of dietary folate and betaine may be best way to lower homocysteine. Great sourses of betaine are spinach,wheat germ.oat bran,wheat bran and whole wheat bread.]
This list seems to growing as we learn more about spinach, is truly formidable.
Let's see how spinach can protect our eyes. We all know little about age-related macular degeneration. The macula of the eye is responsible for central vision-the type we need for close work like writing as well as for distinguishing distant objects and colours. Sadly, as many as 20 percent of all 65-year-olds show at least some early evidence of age related muscular changes. Worse yet, there is no effective treatment that restores 20/20 vision. That leaves us with prevention, and one of the best sources of prevention is certain foods, particularly spinach and other greens leafies, which along with consumption of marine-based omega-3 fatty acids can offer real hope. Some studies saying that corn and egg yolks helps. But we can't go with egg yolk because of its cholesterol. Anyway 5 eggs a week is good.
The lutein and zeaxanthin levels increase in the macula of the eye, there is a significant decrease in the amount of harmful light rays that reach the retinal cells that produce vision. Prevention of this devastating visual disability is most likely a lifelong job. The earlier you start, the better off your retina will be. At the same time, it is never late to take action.
Spinach is a rich dietary source of vitamin K- is essential for the production of six of the proteins necessary for proper blood coagulation. Blood simply won't clot properly without it. we do know that low levels of vitamin K have been linked with lower bone density and a increased risk of hip fracture in women and that a serving a day of spinach significantly reduce this risk. just 1 cup of spinach leaves gives you 190% of your daily requirements of Vitamin K.

Spinach is a heart-healthy food. The rich supply of carotenoids and other nutrients helps protect artery walls from damage. Usually we thing of beta-carotene as associated with the colour orange, as in pumpkins or sweet potatoes, but in spinach the orange beta-carotene is masked by the dense green of the chlorophyll in the spinach leaves. An excellent source of both vitamin C and beta-carotene, which your body may convert to Vitamin A, These nutrients in spinach work together to prevent oxidized cholesterol from building up in blood vessel walls. One cup of fresh spinach can provide you with a substantial amount of your daily requirement of vitamin A [via beta-carotene] and 11% the adult female requirement for vitamin C and 9% of RDA for males.
Spinach is also an excellent source of folate. Folate plays a significant role in preventing cardiovascular disease because it works to escort a dangerous amino acids-homocysteine-from the body. We know that elevated levels of homocysteine are associated with increased risk of heart attack and strock. Folate is also a key nutrient in DNA repair. This important B vitamin thus plays a major role in cancer prevention.
An easy way to boost your intake of antihypertensive nutrients is to eat leafy greens. They are high in potassium and low in sodium. They provide calcium,magnesium,folate,polyphenols,fiber,and at least a trace to measurable amounts of plant-derived omega-3 fatty acids. Your blood vessels will thank you for this combination of nutrients.
Spinach and many greens are available in market all year round. Spinach is sold both loose and in bags. I prefer to buy loose because it is easier to examine for freshness. It should always smell sweet and the leaves should be crisp and intact. Spinach and most greens will only keep for three days after purchase. Don't wash spinach before storing, as that hastens deterioration. Wrap loose spinach in paper towels and store in the crisper. Before spinach is cooked or served in a salad, it must be washed and washed! The leaves tend to harbor sand. Tear the leaves from the tough center stem and put it in a large bowl or sink filled with cool water. Allow the dirt to sink to the bottom, lift out the spinach, drain the water and sand and repeat until all the grit is out. Don't soak the spinach; any greens will lose valuable vitamins if they're left to soak in water. A dip, swish and rinse is the way to go.
There is a common question, cooked or raw? Greens are best eaten both raw and cooked. Cooking liberates the carotenoids, especially beta-carotene, and makes it more bioavailable. It also boost lutein. But heat degrades both vitamin C and folate. The best approach? Enjoy greens in both salads and cooked form.
In all cusines-french, Italian, Oriental, Latin american, and our Indian cuisine-Spinach is most utilizing greens. In almost every state in India having a signature dish with spinach. It goes with almost everything. Dal palak is one of my favourites. CHEERA THORAN from Kerala, KEERAI KOOTU from thamilnadu, palak paneer, aloo palak,palak pakoda.......the list is endless.
When it comes to salad I will go with Italians -with balsamic dressing.