Palak is a superfood. It is loaded with tons of nutrients in a low-calorie package. Dark, leafy greens like spinach are important for skin, hair, and bone health. They also provide protein, iron, vitamins, and minerals.
Eating Palak may benefit eye health, reduce oxidative stress, help prevent cancer, and reduce blood pressure levels.
There are many ways to prepare Palak . You can buy it canned or fresh and eat it cooked or raw. It’s delicious either on its own or in other dishes.
Palak should be put in cold water before use to rinse the sand. It is most commonly used stewed, grated, steamed or fried. Spinach is suitable in all contexts where hot vegetables are used.
Palak has a low energy and fat content and a high content of beta-carotene, folate, vitamin C, potassium and dietary fiber. Spinach is also a source of vitamin E, vitamin B6, magnesium and cups. Beta-carotene is converted to vitamin A in the body, which helps maintain normal skin and vision. Folate, vitamin B6 and magnesium help reduce fatigue and fatigue, while vitamin C strengthens the immune system and increases the absorption of iron from other foods. Potassium helps maintain normal blood pressure, while dietary fiber is beneficial for digestion. Vitamin E helps protect the cells from oxidative stress.
The spinach leaves should be whole, crispy and juicy. The color should be dark green with no signs of yellowing, drying, frostbite or rot.
Spinach must be stored dark and cool without being exposed to draft or ethylene
One cup of raw spinach contains:
- 7 calories
- 0.86 grams (g) of protein
- 30 milligrams (mg) of calcium
- 0.81 g of iron
- 24 mg of magnesium
- 167 mg of potassium
- 2,813 interational units (IU) of Vitamin A
- 58 micrograms of folate
Spinach also contains vitamin K, fiber, phosphorus, and thiamine. Most of the calories in spinach come from protein and carbohydrates.
1. Strengthens your bones
Spinach is a rich source of Vitamin K which helps in promoting a the production of a protein called Osteocalc in that is responsible for stabilizing calcium in the bones. In addition to being rich in vitamin K, spinach is also a great source of calcium and vitamin D, dietary fibre, potassium, magnesium and vitamin C, all of which are important nutrients that are good for bone health.
2. Strengthens your eyesight and immune system Spinach contains beta carotene, zeaxanthin, lutein and chlorophyll – all of which are responsible for improving your eyesight and boosting your immune system. Lutein and zeaxanthin are stored in the macula, which is a part of the retina that acts as a natural sunblock, shielding your eye from damaging light. This will also help lower the risk of macular degeneration; which is why most people are advised to eat more and more greens.
Promotes heart health Vitamin C in spinach is known to have the ability to prevent wrinkles and protect us from eye diseases, prenatal health problems and cardiovascular diseases. It is also the presence of lutein content that prevents thickening of walls of arteries, thus reducing the risk of heart attacks. Moreover, it contains nitrite that not only helps in preventing the occurrence of heart attack but also cures the heart diseases associated with fat deposition.
Blood pressure Spinach contains high amounts of nitrates, which have been shown to help moderate blood pressure levels and decrease your risk of heart disease.
Diabetes management Spinach contains an antioxidant known as alpha-lipoic acid, which has been shown to lower glucose levels, increase insulin sensitivity, and prevent oxidative, stress-induced changes in patients with diabetes.