A series of PresentationByMr. Allah Dad Khan former DG Agriculture Extension KP Province and Visiting Professor the University of Agriculture Peshawar allahdad52@gmail.com

5. Spinach History
Spinach is native to the Middle East, and was
cultivated in Persia thousands of years ago. From
there, it was brought east into China, approximately
1,500 years ago. It made its way into Europe a few
hundred years later and quickly became a staple in
a number of cultural cuisines. It can be eaten raw
as a part of many salads, and it can also be cooked
or sauteed down into a reduced form. This can be
eaten as a side dish vegetable, or included in a
number of recipes for soups, stews, and
casseroles.

6. Spinach as vegetable
Spinach is a green, leafy vegetable that is cheap and
affordable for everyone. It is a rich source
of minerals, vitamins, pigments and phytonutrients. All
of these together make spinach very beneficial for a
number of vital processes. Due to the vast range of
benefits from this vegetable, it is advisable to consume
spinach on a regular basis. Spinach is a member of
the Aramanthaceae family and its scientific name
is Spinacia oleracea. One of the biggest reasons why
spinach is so important and valued around the world is
that it is very durable. It can even survive through the
winter and be just as healthy in the spring.

7. Spinach and Health
The health benefits of spinach include improved
eyesight, healthy blood pressure, stronger muscles,
the prevention of age-related macular degeneration
(AMD), cataracts, atherosclerosis, heart attacks,
neurological benefits, bone mineralization, anti-
ulcerative and anti-cancerous
benefits, skin protection, healthy fetal development,
and boosted growth for infants.

8. Spinach Uses
It has been used in various parts of the world as a
medicinal plant specifically included in cooking to
help increase overall health. Let’s take a closer look
at why this leafy vegetable is such an integral part
of our overall health.

9. Nutritional Value Of Spinach
The various health benefits of spinach are due to the
presence of minerals, vitamins, pigments and
phytonutrients, including potassium, manganese, zinc, magn
esium, iron and calcium. Spinach is a green vegetable which
has a very wide distribution. It can be grown as a back yard
crop or bought from the market at affordable prices. It is a
source of vitamins like folate, niacin, vitamin A, vitamin
B6, vitamin C and traces of the rest of the essential vitamins.
Other important elements, including thiamine and riboflavin,
which are used in various reactions in our body, are also
found in spinach. Spinach is also rich in pigments like beta
carotene, lutein, xanthene, and chlorophyllin. The best part is
that spinach has a low fat content. Spinach offers a wide
range of benefits to most of our physiological processes,
whether consumed in raw or cooked form.

11. Spinach for Age-Related Macular
Degeneration (AMD):
AMD or Retinitis pigmentosa is
responsible for causing blindness.
It is due to the degeneration of
lutein and xanthene which form a
central part of the retina. According
to research conducted by the Oak
Ridge National Laboratory, the
consumption of spinach can result
in regaining two vital pigments and
effectively preventing AMD.
Spinach also contains a wealth of
antioxidants that reduce the
harmful effects of free radicals,
which are known to negatively
impact vision and cause age-
related conditions like glaucoma
and macular degeneration as well

12. Spinach for Neurological Benefits:
Several components of spinach
like potassium, folate, and various
antioxidants are known to provide
neurological benefits to people
who regularly consume them.
According to Neurology,
folate reduces due the occurrence
of Alzheimer’s disease, so spinach
is a very good idea for people who
are at high risk of neural or
cognitive decline. Potassium is an
integral part of brain health as well,
and it has been linked to increased
blood flow to the brain, and
heightened
cognition, concentration, and
neural activity.

13. Spinach 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. The
folate present in spinach also
contributes to the reduction of
hypertension and relaxes blood
vessels, while maintaining proper
blood flow. 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.

14. Spinach Strengthens Muscles:
A component of spinach, factor
C0-Q10, which is an
antioxidant, plays an important
role in strengthening muscles,
especially heart muscles which
continuously pump blood to all
parts of the body. According to
the Journal of Cardiovascular
Nursing, C0-Q10 can be used
to prevent and treat many
cardiovascular diseases like
hyperlipidemia, heart failure,
hypertension and coronary
heart disease.

15. Spinach for Bone Mineralization:
Spinach is a good source of
Viatmin K, which functions in
retaining calcium in the bone
matrix, thereby leading to bone
mineralization. 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 o
f the bones. These minerals are
also essential for maintaining
healthy teeth and nails.

16. Spinach Reduces Risk of Cataracts:
The lutein and zeaxanthin
present in spinach both
act as strong antioxidants,
thus preventing the eyes
from the harsh effects of
UV rays that can lead to
cataracts. They also
reduce the impact of free
radicals, which can be a
major cause of cataracts
and other eye conditions

17. Spinach for Proper Metabolic Activity:
There is a reason why doctors
recommend adding spinach in a
significant way to your diet. 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 recent
study suggests that Thylakoid
found in spinach can curb cravings
and hunger which can further help
in weight loss.

18. Spinach as Anti-Ulcerative:
It has been found that
spinach and some other
vegetables have the ability
to protect the mucous
membrane of the stomach,
thereby decreasing the
occurrence of gastric ulcers.
Furthermore, the
glycocyclerolipids found in
spinach can boost the
strength of the digestive
tract lining, thereby
preventing any unwanted
inflammation in that part of
the body that can cause
harm

19. Spinach Prevents Atherosclerosis and
Strokes:
Atherosclerosis is caused
due to the hardening of the
arteries. A pigment called
lutein that is found in spinach
has been shown to reduce
the occurrence of
atherosclerosis, heart attacks,
and strokes. This is due to the
fact that spinach proteins tend
to reduce the cholesterol and
other fat deposits in the blood
vessels.

20. Spinach for Fetal Development:
Folate found in spinach is
needed by a growing fetus 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.
Vitamin A is required in the lung
development of the fetus as
well, and can be transferred
during breast-feeding, so
spinach consumption should be
continued after birth as well.

21. Spinach has Anti-Inflammatory Capacity:
There are many anti-inflammatory
compounds found in spinach, more
than a dozen, in fact. They are
classified into the category
of methylenedioxyflavonol
glucuronides, and spinach is one
of the most powerful vegetables
when it comes to reducing
inflammation throughout the body.
This not only means protecting the
heart from dangerous inflammation
and preventing cancer, but also in
reducing the inflammation and
associated pain from conditions
like arthritis and gout, which afflict
millions of people around the
world.

22. Spinach has Anti-Cancer Properties:
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.

23. Spinach for Skin Protection:
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.

24. Spinach a Protein Source for Infant
Growth:
‘Popeye the Sailor Man’
is known for his obsession
with spinach. The cartoon
was deliberately aimed to
convince children to eat
spinach and get strong.
Infants are advised to be
fed with spinach, which is
rich in protein, vitamins,
minerals and
phytonutrients. These will
result in proportionate
development in their
essential growing stages.

25. Spinach in Creation of Red Blood Cells
Spinach juice has a
very high content of
essential nutrients. This
helps in the creation of
RBCs or red blood cells
in your body. This
vegetable juice is
considered an excellent
blood builder. Thus,
you’re less prone to
anemia.

26. Spinach Relief from Rheumatoid
Arthritis
As mentioned earlier,
most nutrients in spinach
are alkaline in nature. Due
to the very high alkalinity
of spinach juice, you get
substantial, natural relief
from rheumatoid arthritis.
In addition to this, spinach
also clears out various
tissues in the body and
helps maintain your
blood’s alkalinity level.

27. Spinach Prevents Bleeding Gums
It’s worth mentioning
that spinach juice is
packed with Vitamin C.
Due to this, it can help
prevent bleeding gums.
Moreover, spinach juice
can also cure many
other dental and oral
problems.

28. Spinach Rich in Antioxidants
Since spinach juice
contains a lot of Folic
acid and antioxidants, it
can reduce your body’s
homocysteine level.
This reduces any
hazards associated with
atherosclerosis.

29. Spinach Prevents Formation of Cancerous
Cells
Since spinach juice
contains a good amount
of flavonoids, lution,
and chlorophyll, it can
combat the formation of
cancerous cells in your
body. This helps to
prevent many different
kinds of cancers.

30. Spinach Treats Vision Problems
As mentioned earlier,
spinach juice is rich in
Vitamin A. Therefore, it
can fight a wide range
of vision problems, such
as cataracts, night
blindness and more. It
can also improve your
overall eyesight.

31. Spinach Helps Anchor Calcium
With the presence of
Vitamin K, spinach juice
can also fight
osteoporosis in the
body. It can anchor
calcium in the bones,
and assure stronger
and healthier bones in
your body. In addition to
this, it can also fight
high blood pressure.

32. Spinach Beneficial for Pregnant Women
It’s worth mentioning that
spinach juice is
very beneficial for
pregnant women. It offers
a wide range of essential
nutrients required by the
developing fetus. In
addition to this, it also
enhances the quality and
amount of milk products in
the nursing mother’s
body.

33. Spinach Problem Free and Strong
Hair
 Hair forms a very important
part of the overall personality
and character of a person. In
case you have an itchy scalp
or thinning hairline, it may be
a cause of social
embarrassment.
 Rather than using chemical
based shampoos and hair
tonics, you should use a
glass of spinach juice every
day. Since spinach contains
Vitamin B complex, it
can stimulate hair growth,
and even retain luster

34. Spinach Perfect Skin Care Regimen
As you age, your skin
starts losing luster,
softness, and shine.
Over time, your skin
develops dark patches
and wrinkles. Rather
than trying chemical-
based anti-aging
creams, masks, tonics
and ointments, you
should use a glass of
spinach juice every day.

35. Spinach For Weight Loss:
Spinach leaves benefits in
weight reduction as it is low
in calories and fat. It is very
nutritious and has a good
quality of fat soluble dietary
fibre. This fibre aids in
digestion, prevents
constipation, maintains low
blood sugar and curbs
overeating. Thus, this leafy
vegetable is often
recommended to dieters
because in dieting, it is
important to avoid repetitive
eating

36. Spinach in Prevention of Atherosclerosis
and Heart Attack:
Excessive fat deposition can
cause thickening of the human
artery wall resulting in
Atherosclerosis. Heart attacks
are caused due to the
hardening of the artery walls.
Spinach is rich in Lutein
content which prevents
thickening of the walls of
arteries, thus reducing the risk
of heart attack. Besides,
spinach contains a high quality
nitrite which not only helps in
preventing the occurrence of
heart attack but also cures the
heart diseases associated with
fat deposition.

37. Spinach Promotes Gastrointestinal Health:
Consuming more of
spinach promotes
gastrointestinal health.
The beta-carotene and
vitamin C present in it
protect the cells of the
body’s colon from the
harmful effects of free
radicals. Besides, folate
prevents DNA damage
and mutations in colon
cells.

38. Spinach Aids in Calcification:
Being rich in vitamin K,
spinach aids in
calcification. This is
because this vitamin is a
crucial component of the
process called
carboxylation which
produces the matrix Gla
protein. This directly
prevents calcium from
forming in tissue, thus
fighting atherosclerosis,
cardiovascular disease
and stroke.

39. Spinach Boosts Immunity:
Vitamin A in spinach
protects and strengthens
the entry points into the
human body, such as
mucous membranes,
respiratory, urinary and
intestinal tracts besides
being a key component of
lymphocytes (white blood
cells) that fight infection.
One cup of spinach
provides as much as
337% of the RDA of
vitamin A.

40. Spinach Prevents Anemia:
Regular consumption of
spinach can prevent anaemia
as it is an excellent source of
iron. This mineral is particularly
important for menstruating
women and growing children
and adolescents. Moreover, it
is much better than red meat as
it provides a lot less calories
and is fat and cholesterol free.
Iron is also needed for good
energy as it is a component of
haemoglobin which carries
oxygen to all cells of the body.

41. Spinach Rich in Iron:
Although the amount
of iron in spinach has
been exaggerated, the
plant still contains a
decent amount of the
mineral. That’s why
vegetarians and
anemics are
encouraged to eat lots
of spinach for healthy
blood and proper red
blood cell production.

42. Spinach as Energizing Agent
Spinach pumped Popeye
up, and it can help you
get over your midday
slump. The leafy green is
rich in magnesium and
potassium, two nutrients
that combine to produce
energy and regulate
nerve and muscle
function. Keep a small
salad of spinach with
feta cheese, sunflower
seeds and fruit in the
fridge to help you get
through the afternoon
without feeling tired.

43. Spinach as Brain Food:
Eating leafy
vegetables like
spinach slow age-
related decline in
brain function. One
study even found
that eating spinach
once a day halted
mental decline by up
to 11 years and
helped stave off
dementia.

44. Spinach Prevents Asthma:
If you are prone to
asthma attacks or
have difficulty
breathing, include
spinach in your diet.
The beta-carotene,
vitamin C, vitamin E,
potassium and
magnesium in
spinach all have anti-
asthmatic properties