Nutrition alert: Here’s what a 100-gram serving of palak contains
According to Naina Khatri, Dietician, Fitelo, Bhopal, it is a common misconception that palak can instantly increase strength. "While spinach is indeed a nutritious vegetable, it cannot provide immediate strength."
Palak boasts a high content of vitamin C, which aids in the absorption of iron from plant-based sources. (Source: Unsplash) Do you remember your mom telling you to eat palak as a kid if you wanted to grow stronger? Well, she may have been partly right because it is, after all, a green vegetable but the only person to grow superhuman strength from palak is the fictional character, Popeye. According to Naina Khatri, Dietician, Fitelo, Bhopal, it is a common misconception that palak can instantly increase strength.
“While spinach is indeed a nutritious vegetable, it cannot provide immediate strength,” she said.
Having said that, spinach has still many benefits that can be derived by making it a part of our diet. Let us understand what they are.
Nutritional profile of palak
According to Khatri, a 100-gram serving of palak contains the following nutrients.
- Calories: 23
- Water: 91%
- Protein: 2.9 grams
- Carbs: 3.6 grams
- Sugar: 0.4 grams
- Fibre: 2.2 grams
- Fat: 0.4 grams
- Vitamin A: 141 micrograms
- Folate: 58 mcg
- Magnesium: 24 mg
- Potassium: 167 mg
Though, palak is low in fat and carbohydrates, Khatri explained that it compensates for this by being rich in essential vitamins and minerals.
Its fiber content aids in digestion, supports feelings of fullness, and facilitates weight management. (Source: Unsplash)
Health benefits of palak
Khatri described the health benefits of palak as the following:
– Boosts immunity: It serves as an exceptional source of vitamins A, C, and K, which play a vital role in bolstering the immune system, promoting collagen synthesis, and maintaining optimal bone health. The presence of iron aids in preventing iron-deficiency anaemia, while calcium helps in fortifying bones and teeth.
– Promotes eye health: Spinach is renowned for its elevated levels of antioxidants such as lutein and zeaxanthin, which are crucial for enhancing eye health and decreasing the risk of age-related macular degeneration.
– Aids digestion: Its fiber content aids in digestion, supports feelings of fullness, and facilitates weight management. Additionally, palak contains folate, an essential nutrient for expectant mothers that helps prevent neural tube defects in foetuses.
– Helps in weight management: Being low in calories and fat, spinach is an excellent choice for those who are conscious about their weight.
Can diabetics consume palak?
Diabetics can include spinach in their diet because it has a low glycemic index, which means it won’t cause a sudden increase in blood sugar levels, Khatri explained.
“Spinach is also low in carbohydrates, making it a good choice for managing blood sugar levels. The fibre in spinach helps slow down the digestion and absorption of carbohydrates, preventing blood sugar spikes,” she said.
Khatri added that spinach is packed with vitamins, minerals, and antioxidants that make it a valuable addition to a diabetic’s diet.
Is it beneficial for pregnant women?
Folate is particularly important for the formation of the baby’s brain and spinal cord. (Source: Unsplash)
This leafy green vegetable is packed with folate, according to Khatri, a vital B-vitamin that plays a crucial role in the proper development of the foetus and helps prevent neural tube defects in the early stages of pregnancy.
“Folate is particularly important for the formation of the baby’s brain and spinal cord,” she said.
Additionally, she explained that spinach is a great source of iron, which is essential for preventing iron-deficiency anaemia during pregnancy.
“Palak boasts a high content of vitamin C, which aids in the absorption of iron from plant-based sources. Its fibre content supports healthy digestion and helps alleviate constipation, a common issue faced by pregnant women,” she added.
Things to keep in mind while eating palak
Here are some things Khatri advised keeping in mind while eating palak.
Allergies: When consuming palak, it is crucial to be aware of possible allergies, as certain people may experience allergic responses to spinach.
Overconsumption: Consuming excessive amounts of palak, particularly in large quantities, can result in a high intake of oxalates, which might contribute to the development of kidney stones in susceptible individuals. It is advisable to follow a balanced diet and moderate the consumption of palak, taking individual health conditions into consideration and seeking personalised guidance from a healthcare professional.
Myths and facts about palak
Spinach is often believed to be a significant provider of iron, but this is a myth, according to Khatri.
“While it does contain iron, its effectiveness in delivering this essential mineral is compromised by the presence of compounds like oxalates. As a result, spinach is not the most efficient source of iron when compared to lean meats or legumes,” she said.
There is also a misconception that spinach is high in calcium, she added.
“While it does contain calcium, its absorption is hindered by oxalates. As a result, spinach is not a primary source of calcium. Foods such as dairy products or fortified plant-based alternatives are better options for obtaining calcium,” Khatri opined.
📣 For more lifestyle news, follow us on Instagram | Twitter | Facebook and don’t miss out on the latest updates!
Share
