Spin With Spinach

Make greens an essential part of your diet for a fit body

1/2/2018 7:41:32 PM
written By : Staff Reporter Print

Winter in North India brings with it many different leafy vegetables and spinach is one of them.

The origins of it can be traced back to Persia, but it is not known when or how it was introduced to India and then travelled to China where it was knowns as “Persian vegetable”.  It was first spotted in England and France in the 14th century via Spain 

Spinach first appeared in England and France in the 14th century, probably via Spain, and it gained quick popularity. It was supposedly the favourite vegetable of Catherine de Medici. Dishes served on a bed of spinach are known as “Florentine”, reflecting Catherine’s birth in Florence. 

These greens have become an essential part of our diet and help in maintaining a healthy body. 

Improves Eyesight: It is a rich source of beta-carotene, lutein, and xanthene, all of which are beneficial for eyesight. 

Provides Neurological Benefits: Several components of spinach like potassium, folate, and various antioxidants are known to provide neurological benefits to people who regularly consume it. 

Maintains Blood Pressure: Spinach has a very high content of potassium and a low content of sodium. This composition of minerals is very beneficial for high blood pressure patients as potassium lowers and sodium raises the blood pressure. By reducing blood pressure and relaxing the tension of vessels and arteries, you can reduce stress on the cardiovascular system and increase oxygenation to the body’s organ systems for optimal functionality.

Helps in Bone Mineralisation: It is a good source of Vitamin K, which functions in retaining calcium in the bone matrix, thereby leading to bone mineralisation. Apart from this, other minerals like manganese, copper, magnesium, zinc, and phosphorus also help in building up of strong bones. This, in turn, can prevent an individual from developing osteoporosis. These minerals are also essential for maintaining healthy teeth and nails.

Increases Your Metabolism: The amount of protein found in spinach is impressive for any vegetable, and they are easily broken down by enzymes into amino acids that are essential to humans. The re-formed mammal proteins aid our muscle development and growth, our body’s ability to heal wounds, and provides a boost for our entire metabolism, encouraging all of our organ systems to function at their optimal level. Also, a recent study suggests that Thylakoid found in spinach can curb cravings and hunger which can further help in weight loss.

Helps with Foetal Development: Folate found in spinach is needed by a growing feotus for proper development of its new nervous system. Defects like cleft palate or spina bifida may occur due to a deficiency of folate. The vitamin A contained in spinach is advised to be consumed in higher quantities by the mother

Treats & Prevents Cancer: Spinach is made up of various important constituents that have been found to be promising in the treatment and prevention of various kinds of cancer. These include bladder, prostate, liver and lung cancers. Different constituents in spinach like folate, tocopherol, and chlorophyllin act via different mechanisms to treat and protect patients suffering from cancer.

Protects Skin: Different phytonutrients and pigments have been shown to protect the skin from the harmful rays of the sun,including UV rays. These not only protect but also repair the damaged genes to some extent, thereby preventing skin cancer in the long run.

So include greens in your diet. Here are a few interesting recipes.   

Palak Soup481766-1-eng -GB_spinach -watercress -and -pea -soup (1)


  • 1 tbsp unsalted butter
  • 1 bay leaf
  • 1/4 onion, finely chopped
  • 1 clove garlic, finely chopped
  • 1 bunch spinach 
  • 1/4 cup water
  • 1/2 cup milk
  • 1/2 tsp sugar
  • 1 tbsp corn flour
  • 1 tsp fresh cream
  • Salt & pepper to taste


  1. In a large pan, add butter and bay leaf. Saute till it turns aromatic. Now add finely chopped onions and garlic. Saute till they turn golden brown.
  2. Clean and cut the spinach. Add it to the pan. Saute till they shrink in size. Allow this mixture to cool and remove the bay leaf.
  3. Transfer the mixture to blender and blend to smooth puree adding water as required.
  4. Now put the mixture back in the pan and add milk. Season with salt, pepper and sugar.
  5. Dissolve corn flour in little water to make a paste. Add this to the spinach and stir well. Adjust the consistency as desired.
  6. Top with fresh cream.






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