পালং শাক/Spinach
পালং শাক
পালং শাক যেমন খেতে ভালো, তেমনি কাজেও দারুণ। পালং শাক খাওয়ার রয়েছে অনেক উপকারিতা। তাই খাদ্য তালিকায় অবশ্যই রাখুন পালং শাক। পালং শাকের কিছু অসাধারণ গুণগুল
১। পালং শাকে প্রচুর ভিটামিন ‘সি’ এবং বিটা কেরোটিন থাকায় তা কোলনের কোষগুলোকে রক্ষা করে।
২। বাতের ব্যথা, অস্টিওপোরোসিস, মাইগ্রেশন, মাথাব্যথা দূর করতে প্রদাহনাশক হিসেবে পালং শাক কাজ করে।
৩। পালং শাক স্মৃতিশক্তি এবং মস্তিষ্কের কার্যক্ষমতা বৃদ্ধিতে খুবই কার্যকর।
৪। পালং শাকে প্রচুর আয়রন ও ভিটামিন ‘সি’ থাকায় রক্তস্বল্পতা দূর করতে কার্যকর ভূমিকা পালন করে।
৫। পালং শাক পেট পরিষ্কার রাখতে অপরিহার্য। তাছাড়া রক্ত তৈরিতে সাহায্য করে, দৃষ্টিশক্তিও বাড়ায়।
৬। কিডনিতে পাথর থাকলে, তা গুড়ো করতে সাহায্য করে। দেহ ঠাণ্ডা ও স্নিগ্ধ রাখে পালং শাক।
৭। অনেকের মেদবৃদ্ধি ও দুর্বলতায় হাঁফ ধরে, তারা পালং পাতার রস খেলে উপকার পাবেন। পালং শাক কোষ্ঠকাঠিন্য দূর করে।
৮। পালং শাকে ১৩ প্রকার ফাভোনয়েডস আছে যা ক্যান্সার প্রতিরোধে গুরুত্বপূর্ণ ভূমিকা পালন করে। এটা প্রোস্টেট ক্যান্সার প্রতিরোধে খুবই কার্যকর।
৯। পালং শাকে প্রচুর ভিটামিন ও মিনারেলস থাকায় এটি মাসিকজনিত সমস্যা দূর করতে সহায়তা করে।
১০। পালং শাক দাঁত ও হাড়ের ক্ষয়রোধে কার্যকর ভূমিকা পালন করে।ডায়াবেটিক রোগীদের জন্য পালং শাক খুব উপকারী।
Spinach
Spinach (Spinacia oleracea) is a leafy green vegetable that originated in Persia.
It belongs to the amaranth family and is related to beets and quinoa. What’s more, it’s considered very healthy, as it’s loaded with nutrients and antioxidants.
Eating spinach may benefit eye health, reduce oxidative stress, help prevent cancer, and reduce blood pressure levels.
There are many ways to prepare spinach. You can buy it canned or fresh and eat it cooked or raw. It’s delicious either on its own or in other dishes.
This article tells you everything you need to know about spinach.
Nutrition facts
The nutrition facts for 3.5 ounces (100 grams) of raw spinach are (1Trusted Source):
Calories: 23
Water: 91%
Protein: 2.9 grams
Carbs: 3.6 grams
Sugar: 0.4 grams
Fiber: 2.2 grams
Fat: 0.4 grams
Carbs
Most of the carbs in spinach consist of fiber, which is incredibly healthy.
Spinach also contains small amounts of sugar, mostly in the form of glucose and fructose.
Fiber
Spinach is high in insoluble fiber, which may boost your health in several ways.
It adds bulk to stool as food passes through your digestive system. This may help prevent constipation.
Spinach is an excellent source of many vitamins and minerals, including:
Vitamin A. Spinach is high in carotenoids, which your body can turn into vitamin A.
Vitamin C. This vitamin is a powerful antioxidant that promotes skin health and immune function.
Vitamin K1. This vitamin is essential for blood clotting. Notably, one spinach leaf contains over half of your daily needs.
Folic acid. Also known as folate or vitamin B9, this compound is vital for pregnant women and essential for normal cellular function and tissue growth.
Iron. Spinach is an excellent source of this essential mineral. Iron helps create hemoglobin, which brings oxygen to your body’s tissues.
Calcium. This mineral is essential for bone health and a crucial signaling molecule for your nervous system, heart, and muscles.
Spinach also contains several other vitamins and minerals, including potassium, magnesium, and vitamins B6, B9, and E.
Plant compounds
Spinach contains several important plant compounds, including :
Lutein. This compound is linked to improved eye health.
Kaempferol. This antioxidant may decrease your risk of cancer and chronic diseases.
Nitrates. Spinach contains high amounts of nitrates, which may promote heart health.
Quercetin. This antioxidant may ward off infection and inflammation. Spinach is one of the richest dietary sources of quercetin.
Zeaxanthin. Like lutein, zeaxanthin can also improve eye health.
Health benefits of spinach
Spinach is extremely healthy and linked to numerous health benefits.
It has been shown to improve oxidative stress, eye health, and blood pressure.
Oxidative stress
Free radicals are byproducts of metabolism. They can cause oxidative stress, which triggers accelerated aging and increases your risk of cancer and diabetes.
However, spinach contains antioxidants, which fight oxidative stress and help reduce the damage it causes.
One study in eight healthy people found that spinach helped prevent oxidative damage. Although this study was quite small, its findings are backed up by other animal and human research.
Eye health
Spinach is rich in zeaxanthin and lutein, which are the carotenoids responsible for color in some vegetables.
Human eyes also contain high quantities of these pigments, which protect your eyes from the damage caused by sunlight.
Additionally, several studies indicate that zeaxanthin and lutein work to prevent macular degeneration and cataracts, which are major causes of blindness.
These compounds may even be able to reverse existing damage..
Cancer prevention
Spinach contains two components, MGDG and SQDG, which may slow down cancer growth.
In one study, these compounds helped slow tumor growth in a person’s cervix. They also decreased the size of the tumor.
Several human studies link spinach consumption to a reduced risk of prostate cancer. Eating this leafy green may also help prevent breast cancer.
Likewise, one animal study notes that spinach might suppress cancer formation.
Additionally, spinach packs high amounts of antioxidants, which may also fight cancer.
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.
One study in 27 people found that eating spinach effectively lowered blood pressure levels. Several other studies observed similar effects, indicating that spinach boosts heart health.
Potential downsides
Spinach is generally considered very healthy. However, it may cause adverse effects in some individuals.
Kidney stones
Kidney stones are caused by acid and mineral salt buildup. The most common variety is calcium stones, which consist of calcium oxalate.
Spinach is high in both calcium and oxalates, so people who are at a high risk of developing kidney stones should limit their intake.
Spinach is high in vitamin K1, which serves several functions in your body but is best known for its role in blood clotting.
As such, it could interfere with blood-thinning medication. People who are taking blood thinners, such as warfarin, should consult with their healthcare practitioner before eating large amounts of spinach.
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