Spinach is commonly available leafy green vegetable that is touted for its exemplary health benefits. It is highly nutritious vegetable that is loaded with high levels of antioxidants and nutrients. Eating spinach on a regular basis helps in the prevention of a wide range of diseases that includes cancer, anemia, short sightedness, lower blood pressure levels in a person.
Spinach is also a superfood for pregnant women. It contains necessary nutrients that are needed for promoting overall health and wellness of a pregnant woman. Consuming this healthy vegetable ensures healthy development and growth of the baby. Read this article to understand in what ways does spinach benefit the health of a pregnant woman.
Nutritional Facts of Spinach
Before we talk about its advantages on health of an expecting women, you should know about its nutritional content. Spinach is a vegetable that provides adequate amount of nutrition needed during pregnancy. One cup or 100 grams of spinach provides following nutrients to a person.
- Calories 22 kcal
- Carbs 4.1 grams
- Protein 2.4 grams
- Iron 3.2 grams
- Fat 0 grams
- Calcium 98 mg
- Folic Acid 195 mcg
Spinach also contain plenty of essential Vitamins like Vitamin A, Vitamin C, B Vitamins, sodium, phosphorus, magnesium and potassium. All these nutrients play a key role in the development and growth of the fetus at the time of pregnancy.
What is the ideal amount of spinach during pregnancy?
Spinach is immensely beneficial for the health of a women in her pregnancy provided that it is consumed in the right amounts. As per the Central District Health Department, a single serving of spinach daily will get her all the required nutrition that she seeks for the proper development of her as well as baby’s health.
This single serving is equivalent to ½ a cup of spinach. It is important to not consume spinach more than this limit in a day. The right dose of spinach will help in prevention of any side effects cause due to its excessive consumption in a pregnant woman.
Health advantages of spinach for pregnant women
Lower the chances of anemia: During pregnancy, a considerable portion of nutrient goes to the baby to provide him adequate nourishment. Around thirty to fifty percentage of the volume of blood goes to the baby that leaves the mother with lesser amounts of folic acid and iron. This deficiency results in anemia in a pregnant woman. Regular consumption of spinach serves as a natural source of iron that fulfills the iron requirements of a woman easily.
Manages blood pressure: Experiencing low and high blood pressure are very common in women. This is mostly associated with the consumption of calcium by a pregnant woman. Higher levels of calcium cause low level of blood pressure in a pregnant woman that leads to hypertension. Being a rich source of calcium assists in maintaining the right levels of blood pressure in pregnancy.
Relieve pain: The spinach leaves contain anti-inflammatory, anti-proliferative and antioxidative properties that is beneficial in relieving pain at the time of pregnancy.
Treat constipation: Constipation is a very common problem faced by women in her pregnancy. Inclusion of spinach provides adequate fiber in the daily diet that helps in efficient treatment of this problem.
Makes bones and teeth strong: Pregnant women require a lot of calcium for strong bones and teeth. Spinach also helps in enhancing muscular, circulatory and nervous functioning of a body. Intake of spinach at the time of pregnancy assist in meeting your daily calcium goals.
Help treat asthma: If you are asthmatic, then inclusion of spinach in a daily diet would benefit you. Spinach contains high amounts of antioxidants, carotenoids and vitamin C that is effective in treating inflammation and preventing respiratory issues, asthma and allergy in a pregnant woman.
Good for fetal development: Expecting mothers require vitamin A for fetal development and tissue maintenance. Any lack of this critical vitamin can result in poor development and infant morbidity. Eating spinach meets the daily dietary requirements of vitamin A in a woman that results in a healthy baby and safe pregnancy. Spinach is a good natural source of B Vitamins that helps in proper functioning of the nervous system of a fetus.
Conclusion
Addition of green leafy vegetables like spinach to the pregnancy diet is recommended for its remarkable benefits. Though spinach is beneficial for pregnancy in various ways, you must not go beyond the prescribed limits. This will make it a safe addition to pregnancy diet and help you get maximum benefits from this healthy vegetable.