Pasalai keerai (Tamil) known as Spinach in English is a
worldwide famous green leafy vegetable. It is a favourite edible plant used in
various cuisines for its unique taste and for its health benefits.
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| Pasalai Keerai |
For its texture, it is loved most of the chef around the
world. It is tender, crispy and has dark green leaves. As a green leafy
vegetable, it provides more vitamins and nutrients than any other veggies
because it is packed with abundant vitamins, phytonutrients, and minerals.
Health Benefits of Pasalai Keerai
1. Be Slim & Fit
Calories and fat content in pasalai keerai are very low. It
has a very good amount of fat soluble fiber content which aids in proper
digestion and prevents from constipation. Due to low-calorie content taking
spinach in any form helps you to reduce your weight.
2. Keep Your Heart Fresh
Too much of fat in the blood get deposited on the blood
vessel wall which causes blockage in the flow of blood. Blocked blood flow is
the main reason for heart attack. Deposit of fat makes the arteries to harden.
Lutein is the chemical compound which prevents the hardening of the blood
vessel. The human body cannot produce Lutein on their own. Lutein is one of the
carotenoids found abundant in spinach, kale and carrots. Also presence of high
content of potassium maintains heart health. So, by consuming palak you can
improve your heart health.
3. Gives Radiant Complexion
Palak is rich in Vitamin A and Vitamin C which cleanses and
rejuvenates the skin cells. Eating palak helps to get rid of dry and itchy skin
and also gives a radiant look and improves the complexion of the skin.
4. No more Stuck
Its high fiber content makes the stool bulk and eases the
passage to pass it. It’s a kind of home remedy for constipation. It also
promotes gastrointestinal health by protecting the colon in the intestine.
Vitamin C and Beta-carotene content in pasalai keerai helps to fight free
radicals in the intestine.
5. Maintain Blood Sugar
The glycemic index of spinach is very low which makes it
suitable for diabetes patient. It maintains your blood glucose level in norm
and also improves blood flow. Nutrients present in spinach boost the working of
beta cells in the pancreas which produce insulin to prevent from diabetes.
6. Skin Care
Healthy skin is a mirror for a healthy body. We say that
first impression is the best impression. Our skin plays a vital role in order
to make it as the best impression. With lots of nutrients and antioxidants,
consumption of spinach eliminates most of the skin problems, moisturise it and
also increases the complexion of the skin.
7. Improves Quantity and Quality of Sperm
Spinach is filled with folic acid, iron, zinc and lot of
antioxidants which aids in improving quality and quantity of sperm. With all
these nutrients and minerals, the mobility of sperm is improved which makes the
sperm as a quality one which can reach the egg beside the other entire factor.
Consuming Spinach also helps in the production of new sperm.
8. Pearl White Teeth
Rich calcium content of spinach helps in making teeth
stronger. It also acts as a stain removing agent; removes stain from the teeth
and makes it Pearl White. Do you wish to have pearl white teeth? then munch on
crunchy leaves of spinach.
9. Activate Your Brain
In the process of ageing, brain cells withdraw its efficient
working slowly and start to degenerate due to the free radicals formation.
Taking lot of antioxidants helps to restore brain function by fighting free
radicals and also strengthens the nervous system. Continuous consumption of
spinach which is a rich source of antioxidants makes brain function in optimum
level.
10. Lower the Risk of Cancer
Spinach is rich in phytonutrients; methylenedioxy flavonol,
glucuronides and carotenoids, Neoxanthin and violaxanthin which has anti-cancer
and anti-inflammatory agent. It can slow down the cell division in Stomach,
skin and breast cancer cells. According to the recent study, diet rich in
kaempferol, a flavonoid can reduce the risk of ovarian cancer up to 40% in women.
Spinach is rich in kaempferol, chlorophyll, carotenoids, omega-3 fatty acid
which are well known for its fighting against cancer property.
11. Better Vision
Lutein and Zeaxanthin, the two types of carotenoids which
are the coloured pigments found mainly in vegetables and fruits. These
carotenoids help in preventing damage to the plants from excessive sunlight by
absorbing excess light energy (blue light – high energy light rays). Along with
these two carotenoids, meso-zeaxanthin found in the macula of the human eye;
pigments which prevent the blue light from reaching the basic structures in the
retina. Thus, it reduces the risk of oxidative damage which leads to the
macular degeneration and also cataracts. Eating spinach too often prevents eye
diseases as it is rich in Lutein and Zeaxanthin. Cooked spinach has more lutein
than a raw one.
12. Stronger Bones
Vitamin K is rich in spinach, aids in maintaining bone
health. Vitamin K suppresses the activity of over-stimulated osteoclasts, a
type of bone cells which breaks down it. Vitamin K also induces the production
of osteocalcin which strengthens the bones. Spinach is rich in Vitamin K and
also a good substitute for dairy products in providing calcium.
13. Lowers High BP
Micronutrients and minerals present in spinach lower the
stress and anxiety. It also balances the sodium & potassium level in blood
by reducing potassium level. These things play a vital role in lowering blood
pressure level. High blood pressure increases the risk of kidney failure, heart
disease and stroke. Eating spinach regularly helps to lower blood pressure.
14. Stress-free Life
Palak has an incredible amount of magnesium and zinc; gives
good sleep at night time, therefore, reduces the stress level and relaxes the
body. Magnesium refills your energy within seconds. Sound sleep helps in proper
healing of your body and contributes stress-free relaxed body.
15. Anti-inflammatory Agent
Neoxanthin and violaxanthin, two epoxyxanthophylls which
regulate inflammation are present in spinach. Consuming spinach often provides
prevention from inflammatory diseases like arthritis, osteoporosis, and
migraine.
16. No Anaemia/Anemia
Palak is an excellent source of iron which prevents from anemia.
Women and children are one’s suffer from anemia mainly. Iron is a
micro-nutrient which aids in the formation of hemoglobin in red blood
corpuscle. Pregnant women need more iron as they tend to get anemic more often.
Menstruating women also needs more iron in order to compensate their blood
loss. Consuming palak frequently reduces the chances of getting anemia.
17. Increases Immunity
Vitamin A acts a key role in the immune health of our body.
The main role Vitamin A is to protect and regularize various working system of
the body like the respiratory system, urinary system, digestive system, and
also regulates antigen presenting cells. Pasalai Keerai is rich in Vitamin A;
by eating it you can make your body disease proof.
18. Pimple Free Skin
Vitamin a and Vitamin C which is found abundant in Spinach
helps to get a pimple free and clear skin. Rich iron content increases the
production of red blood cells so that it can carry more oxygen throughout the
body. As skin gets more oxygen it rejuvenates itself and gives soft and supple
skin with no pimple.
19. Anti-ageing Property
Antioxidants present in spinach helps to fight free radicals
(which induces the ageing process and also cancer risk is high) produced in the
body, therefore, slows down the ageing process. As your ageing process is
slowed you look young and will be more active than others.
20. Hair Growth
Spinach is rich in Vitamin A, C, B, K, E, Iron, Magnesium,
Zinc and Omega 3 fatty acid promotes the growth of hair. Deficiency of iron
causes loss of hair because hair strands receive less oxygen-carrying blood.
Spinach is a good source of iron, prevents hair from becoming dry and fragile.
21. Rich in Folic Acid
Palak is rich in foliate which is a crucial nutrient for
pregnant women. Eating a diet rich in folic acid for first three months
prevents neural tubal disease in growing fetus. It also helps in the formation
of red blood cells thus by reducing the chance of becoming anemic.
22. Prevents from Asthma
22. Asthma
Asthma can be prevented from consuming lot of certain
vitamins and nutrients. One of the nutrients with well-known anti-asthma
property is beta carotene. Spinach, a green leafy vegetable is a rich source of
this particular nutrient. The prolonged eating of spinach prevents from asthma.