Health Benefits of Spinach

Spinach is widely recognized and preferred for its rich nutritional value. You will be tempted to buy the vegetable on seeing its freshness, color and flavor. The vegetable shows its slender and delicate texture with an attractive jade green color. It has its own flavor.

Spinach, Palak (Hindi), Pasalai keerai (Tamil) Basella Alba (botanical name) of Amaranthaceae-Chenopodiaceae family is well known leafy vegetable. Spinach is widely recognized  and preferred for its rich nutritional value. In India, every Indian household prefers to enjoy the dish made from spinach. People like its bitterness as well as its salty taste.

You will be tempted to buy the vegetable on seeing its freshness, color and flavor. The vegetable shows its slender and delicate texture with an attractive jade green color. It has its own flavor. Though this vegetable is popularly available throughout the year, you will get fresh bunches during its season i.e. between March and May as well as between September and October.

Vitamin Content: You will not get such an amount of rich vitamins in any other leafy vegetable except your spinach. You will be really amazed to see that it represents every vitamin category at least in traces. Spinach comprises excellent amount of Vitamin K (888.50 mcg) and Vitamin A (14742.00 IU). It is an excellent source of Vitamin C (17.64 mg). You will get good amounts of Vitamin E (1.72 mg), Vitamin B6 (pyridoxine) (0.44 mg) and Vitamin B2 Riboflavin (0.42 mg). The leafy vegetable also comprises traces of Vitamin B1 Thiamin (0.17 mg) and Vitamin B3 Niacin (0.88 mg).

Nutrition Data: You will find outstandingly rich amount of potassium (838.80 mg), calcium (244.80 mg) in spinach.  You will also get an amazing amount of other minerals i.e. magnesium (156.60 mg), phosphorus (100.80 mg). The traces of iron (6.43 mg), manganese (1.68 mg), zinc (1.37mg), copper (0.31 mg), selenium (2.70 mcg) are also found in this vegetable. It has also includes the traces of omega 3 fatty acids 0.15 g

Calorie Content: Health watchers please note the calorie value of your spinach. Every 100g of your spinach contains 23 calories. It has good amount of dietary fiber 4.32 g. It has reasonable amount of protein 5.35 g.

Spinach and Cottage Cheese (Palak Paneer) Gravy


  • Spinach or Palak one bunch medium size
  • Onion big size one number.
  • Goat Cheese or Paneer
  • Tomato one number
  • Ginger- Garlic Paste One tablespoon
  • Green chilies Three to Five numbers
  • Butter 50 gram
  • Milk 1/3 cup
  • Red chili Powder in required quantity
  • Turmeric Powder in required quantity
  • Garam Masala Powder in required quantity
  • Paprika One tablespoon


  1. Chop the Spinach or Palak along with the stem into small pieces.
  2. Cut the goat cheese or Paneer in to half inch cubes
  3. Prepare ginger garlic paste or get from your departmental store
  4. Lit the stove. In a saucepan fry onion to golden brown color. Then add ginger-garlic paste. Stir well. Now add fine chopped tomato.
  5. Now it is time to add red chilli powder, then turmeric powder, garam masala powder and paprika to the required / desired level and stir well for another minute.
  6. Allow it to cool and blend the ingredients in to smooth paste. Keep it separately.
  7. Now add chopped spinach / palak and fry the leaves with little water. Add salt. Just sprinkle. Salt will help you to retain the color of the vegetable or leaves. You may avoid covering the skillet with lid.
  8. Once the leaves are cooked, you may add the paste, then add milk and water. Keep your stove into high flame. Allow the ingredients to get cooked for five minutes. Don’t cover the skillet with lid.
  9. Now just reduce the flame and allow it to cook for just another two minutes. You will find your gravy getting thickened.
  10. Get your chopped cottage cheese or paneer and fry the cubes with small amount of butter. Allow it to turn into light brown color. Now add the cubes to the gravy and cook it for another minute or two.
  11. The gravy goes well with chappathi, paratha, nan, roti and rumali roti
  12. Now Enjoy your food

Spinach Vegetable Soup


  • Spinach or palak (finely chopped) 1 bunch
  • Carrot or Radish (finely chopped) two numbers
  • Ginger paste 1/2 tsp.
  • Butter 1 tbsp.
  • Cumin seed powder 1/2 tablespoon.
  • Lemon juice 2 tbsp (to taste).
  • Pepper powder (black ) 1/2 tablespoon (to taste).
  • Salt to taste
  • Water 3-4 cups


  1. Put spinach or palak and carrot or radish in a saucepan. Add water. Lit the stove. Allow medium flame. Cook the vegetables to become tender. If desired you may also cook the vegetables in your pressure cooker (remove it after one whistle).
  2. Remove it. Allow it to cool. Add them in your mixer and make it into a smooth paste. Remove and keep it separately.
  3. Heat the saucepan. Add butter, then pepper powder, cumin seed powder and ginger paste. Finally add salt.
  4. Now add the smooth paste of spinach-carrot or radish and add lemon juice. Cook the ingredients on low heat for five minutes.
  5. Add the soup in a bowl. Dress it with small amount of butter. Sprinkle pepper powder and salt and serve hot
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RSSComments: 13  |  Post a Comment
  1. Good and informative article.

  2. I always love spinach but didn’t realize how good it is until I read your article.

  3. Very informative!!! I had Spinach this morning for breakfast so I guess I am on my way to good health. lol

  4. I am not a huge fan of spinach but I know its very nutritious so I think I am going to have to start eating more of it. I do not like it cooked but maybe I could eat it with other salad greens. Thank you for the information in your article.

  5. no wonder Popeye love this stuff. lol

  6. Spinach also has one of the highest oxalic acid content of any vegetable. Oxalic acid readily forms water-insoluble compounds of both calcium and iron, with a negative-net result. -It can effectively remove more calcium and more iron than it supplies, so anyone whom is calcium or iron deficient should be careful how much spinach the consume.
    Calcium oxalate (the water insoluble compound) creates crystal and deposits as kidney stones in people prone to these so again, caution would be advised for patients whom have a history of kidney stone formation.

    Genetic research is actively seeking a solution to make spinach with less oxalic acid content, and early results show promise that this can be done.

    I am quite fond of spinach, finely shredded raw and mixed with sour cream for a dip, for crackers and vegetables. Delicious!

    Great article! :-)


  7. Great article. I love spinach and happy I found this article. There are more vitamins in spinach than I realized! Thank you!

  8. Good information. I too like spinach. Heard that people with hypothyroidism should avoid eating spinach.

  9. Kudos to thestickman about the oxalic acid warning! I randomly learned this just the other day, and it hit me. Within the last year I’ve had TWO kidney infections (they hurt) and numerous UTIs for no apparent reason except that my doc said i must be prone to them. Nope. I’d made fresh spinach a regular part of my diet, trying to BE HEALTHY. >_< *sigh* I got out of the fresh spinach habit recently and, yes, no problems lately. Never kidney stones, however.

    Fresh spinach is apparently fine, OCCAISIONALLY. All you have to do is steam the spinach for 3+ minutes to significantly reduce the oxalic acid content.

  10. In Dr. N. W. Walker book – Fresh Vegetables and Fruit Juices.
    He states a whole chapter on this various subject oxalic acid.

    He states that you should never eat cooked spinach, probably steaming it is best….. and better yet juicing it with carrots is even better..

  11. I heard it’s good for hair!!!

  12. I love fresh spinach; and I liked the recipes given above. They sound tasty. However, fresh spinach–like lettuce–really has it’s greatest value in that it is vegetable fiber that sweeps through your system. Steamed broccoli will actually deliver a higher vitamin/mineral boost to your diet. However, a balanced diet includes a variety of fruits and vegetables–and spinach makes a yummy changes every now and then!

  13. i still won’t eat spinach that is for sure =) good information

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