Spinach belongs to the chenopodiaceae family (also known as goosefoot), a family of nutritional powerhouses including beets, chard and quinoa.It shares a similar taste profile with these two other vegetables; the bitterness of beet greens and the slightly salty flavour of chard. Ware said, Spinach is one of the best sources of dietary potassium and magnesium, two very important electrolytes necessary for maintaining human health. Monounsaturated Fat 3.7 g … Enjoy this healthy green with any meal. Malabar spinach is found plentiful in Philippines, Malaysia, Caribbean, Tropical Africa, Tropical South America and Southeast of Brazil. Fresh spinach is packaged in air, or in nitrogen gas to extend shelf life. Want to use it in a meal plan? Malabar spinach is rich in Vitamin B9 and other proteins as well as minerals. It also reduces blood pressure and helps prevent strokes. Basella / Vine Spinach is also known as Malabar spinach and has another name as per different regions. Overall, spinach is a very healthy food that has a range of health benefits. Spinach, raw Select serving size: 100 g 1 cup = 30 g 1 bunch = 340 g 1 leaf = 10 g 1 package (10 oz) = 284 g 1 g 1 ounce = 28.3495 g 1 pound = 453.592 g 1 kg = 1000 g custom g custom oz For extra flavor and better absorption of the fat-soluble vitamins, try sauteing the spinach in the remaining beef fat. Due to the adaptation to various soils as well as climates, Malabar spinach is treated as the best tropical Spinach in the tropical world. Classified as a green-leafy vegetable, spinach is loaded with essential nutrients that the body requires for good health. Most things in nutrition are neither black nor white. Know the benefits you can get by adding it to your diet. Nutrients in Brazilian Spinach. Vitamin C is an important vitamin that has several vital functions in our body (8, 9); An easy way to meet 100% of vitamin C’s RDA would be a 200-gram portion of spinach alongside some steak. Vitamin A is an essential fat-soluble vitamin that can boost immunity and has antioxidant activity (3). On this note, fiber has some proven and also some theoretical benefits. 1 Cup Spinach. However, because spinach still contains such a large amount of carotenoids, this would still provide benefit. Spinach nutrition (100 grams). Researchers suggest that the efficiency at which humans absorb the vitamin K in spinach could be as low as 10% (7). Unfortunately, some people are sensitive to this oxalate, and these individuals may develop kidney stones from a high-oxalate diet. The vitamins in spinach include vitamins A, B6, C, B9, E, and K. Moreover, the minerals found in this amazing vegetable include iron, magnesium, calcium, and potassium. Spinach and mushrooms are healthy additions to your omelet. Health benefits and nutritional value of spinach Medically reviewed by Natalie Olsen, R.D., L.D., ACSM EP-C — Written by Megan Ware, RDN, L.D. Nutrition facts for Spinach quiche, meatless, recommended daily values and analysis. nutritional value of spinacia oleraecea spinach-an overview Tahseen Fatima Miano Institute of Food Sciences and Technology, Sindh Agriculture University, Tando jam, Pakistan. Fibrous carbohydrate is a lot more filling than refined carbs, and it can help to reduce food cravings (, Fiber may potentially improve the health of our gut microbiota; the beneficial “bacteria” living in our digestive system. 0% Higher intake appears to reduce the risk of bone mass problems and bone fracture. Get full nutrition facts and other common serving sizes of Spinach including 1 leaf and 1 oz. Because this leafy vegetable is rich in water-soluble vitamins, fat-soluble vitamins, minerals, and a wide variety of phytonutrients, there are many different ways to incorporate spinach into your meal plan and enjoy a … In 2018, world production of spinach was 26.3 million tonnes, with China alone accounting for 90% of the total.. Fresh spinach is sold loose, bunched, or packaged fresh in bags. 1. Although it can be stored in the refrigerator for up to a week, fresh … Along with unique quality if nutrient, it provides multiple benefits. Boosts the immune system and may help to protect against illnesses and infections. It packs high amounts of carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium. Calories from Fat 49. Look for the deep green, large leaf types since they are more flavorful than the small leaf variety. Spinach provides a whopping 839 milligrams of potassium per cup (cooked). We will look at this in greater detail later. For more on leafy greens, see this guide to the potential benefits of kale. The presence of vi… Avoid wilted, yellowish leaves. Nutrition information for Spinach. This article will provide a science-backed guide to spinach and its health benefits. Enjoy! In contrast to bio-available vitamin A (retinol) found in oily fish, eggs, and organ meats, carotenoids are not in a form the body can readily use (4). However, further research is necessary on this topic (, Phytonutrients in spinach have demonstrated they can reduce oxidative damage. Although it is slightly less nutritious per gram, you may get more nutrition from it, simply because it is easier to eat the whole bag of spinach in one meal. Many studies have linked it with lower blood pressure because it prom… The best part of spinach is that it can be eaten raw in a salad or cooked in many different ways and is always delicious. ) there are 7 calories in 1 cup of spinach are from.... 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