Health benefits of Palak keerai/Pasalai/Indian Spinach



Ragi palak poori is a healthy and tasty dish that can be done in a few minutes which tempts your kids to eat more ragi and Indian spinach rather then giving them a dish, which they don't like.

The most popular variety of spinach in India and all over the world is Indian spinach.  Pasalai keerai has more health and nutritional values.  In India, the famous dish palak paneer drives a person to take palak in spite of not knowing that this variety is not liked by that person.  It has best taste and gives pleasant green color to the dish.   It is one of uncommon variety of spinach that is packed with essential nutrition and mouth watering taste.  Indian spinach is available in three varieties.  Savoy, Flat leaf spinach and semi Savoy. Broad smooth leaves are considered as flat leaf type, hybrid class of Savoy and flat leaf is called as semi Savoy and Savoy variety can be identified as curly, crinkle and dark green in color.  To check the quality of spinach, the leaves should be crispy and breakable, the stem of the spinach should be bright green.  If the leaves are cramped and yellow in color, that indicates the spinach is not good.   

Hindi                                   Paalak
English                               Spinach, Indian Spinach
Tamil                                 Pasalai Keerai
Telugu                               Paala koora
Malayalam                        Cheera
Oriya                                 Palanga saga
Urdu                                  Palak saag
Kanada                             Palak Soppu
Assamese                          Paleng Xak
Bengali                              Palong Shak
Marathi                              Palak
Punjabi                              Paalak
Gujarati                              Palak
Sinhala                               Niwithi


One cup or 30 grams of palak contains the following nutrients

The vitamins that are highly valued in pasalai keerai are Vitamin A, vitamin E, Vitamin C and Vitamin K.  The other nutrients are thiamin, riboflavin, niacin, vitamin B6, folate, betaine, pantothenic acid, and cholin.  Protein content is above 840 mg, water is less than 30 g, phytosterols and ash.  The sugar content is 126 mg, carbohydrates are less than 2 mg and above 600 mg of dietary fiber. The minerals in paalak are manganese, phosphorus, iron, calcium, magnesium, selenium, zinc, copper and sodium.   The essential omega 3 fatty acids and omega 6 fatty acid content are 41 mg and 7 mg.  The fat content in cheera are 3 mg of monounsaturated fat, polyunsaturated fat of 50mg and saturated fat of 19 mg.   People who are so conscious about calories, here is your needed information about calories.  Total calories in palak is 6.9.


Fiber                                                  0.6 g
Fat                                                      0.8 g      
Calories                                                27
Water content                                    92.1 g                                   
Protein                                                2.0 g      
Mineral Salts                                       1.7 g                                                                      
Sugar                                                   2.9 g      
Calcium                                                73 Mg   
Phosphorus                                         21 Mg
Iron                                                 10.9 Mg
Vitamin C                                         28 Mg
Niacin                                               0.5 Mg

Riboflavin                                          0.26 Mg


Iron is an essential content that helps the body to protect against Anemia, raising body metabolism that leads to weight loss.  Anemia is caused by less reproduction of red blood cells which is due to the less iron in the body.  The higher content in the Indian spinach helps to overcome these issues.

Indian spinach is good for diabetes.  It acts as a agent to destroy the unwanted toxic substances in the stomach and it helps to reduce the blood sugar levels by excess urination.   The magnesium is the needed mineral to maintain the blood sugar level from too much fluctuation.  The best medicine for constipation. 

The cancer preventing components like fiber, chlorophylin, tocopherol, folate, Vitamin A, Vitamin C helps to lower the cancer risk by 34 percent.  In particular, stomach cancer, skin cancer, cervical cancer, breast cancer, and prostate cancer. Siru pasalai keerai prevents and cures sexually transmitted infections.

The most dangerous diseases like atherosclerosis, stroke, heart attack, coronary heart diseases, hyperlipidemia and hypertension are controlled by C0-Q10 components.  These components are present in palong Shak.  It helps to reduce the cholesterol and fat deposits in the valves that pumps the blood all over the body. 

Vitamin A is Android essential component needed to protect the eyes and skin. The rich content of vitamin A prevents a person from night blindness, eye ulcers, itching in eyes.  To protect the eyes from UV rays, beta carotene, xanthenes, zeazanthin and lutein acts as anti oxidants.  These components are hidden in spinach.

To protect the bones from osteoporosis, doctors recommend to take palak at least one a week.  The minerals like magnesium, copper, zinc, manganese and phosphorus creates strong bones and vitamin K helps to retain calcium in bone matrix and helps in bone mineralization. 

To fight against the causes of gastric ulcer, the mucous membrane of stomach has given high strength by the spinach. 

Pregnant woman is advised to  take palak by the doctors for baby’s health and breast feeding.  The folate in pasalai keerai enhances the healthy growth of nervous system, lungs growth in the fetus.

Folate and vitamin Body gives a cover to the skin to protect against UV radiations, rheumatoid arthritis, Osteoarthritis, inflammatory ailments and Alzheimer disease.   

Pasalai keerai is good for oral health.  It cures dental problems like pyorrhea by chewing raw spinach. 

Pasalai keerai produces blood cells, prevents throat and lungs cancer, and normalizes magnesium content and stablises mind and body health condition.   

Doctors advice is needed before taking spinach because it is not advised for people who are suffering from liver disease and some types of diseases. 


Desirani Sinnaiha said...

good info. thanks

Pranav Raymond said...

Nice to know about Agathi,
I Love green diet I'm following herbal diet from past 2 years by the suggestion online doctor at it working out very well for me, Good to know the value of this leafy vegetable now.
Thank you for sharing..

BOSS said...

Harini Baskaran

Excellent !!! Very usefull ;]

Ayurvedic Medicines Distributor in Delhi said...

Nice blog and so informative thank you for sharing us such a great blog.

Spinach and its Health Benefits said...

very informative blog. Nice. Keep it up

antony mark said...

Maintaining health with the help of right food is quite difficult if we don’t know what is healthy and what is not. I have read about benefits of spinach in diabetes over your site and I think that this is the best way to manage diabetes. After reading, I understood that green leafy vegetables are very important to eat if we want to stay healthy. Spinach has anti-oxidant property which can reduce glucose level. This health benefit of spinach is true. I am saying this because I am still eating spinach to control my sugar levels.

maguireadelaide said...

Spinach is one of the best vegetables on among all the green leafy vegetables. This single vegetable can give you numerous health benefits like controlling diabetes, preventing asthma, cancer and maintaining bone health. But the problem is raw spinach is very bad in taste right, now the solution is that you can consume raw spinach by drinking its juice. Spinach juice is very beneficial for health and this is the only way to consume raw spinach with good taste. Some other health benefits of eating spinach are that it is full of vitamins and nutrients like manganese, potassium and carotene.

Shanaya said...

This is amazing blog,i never had seen earlier this type of article which contain lots of important information...

Sudharsana said...

Nowadays eating spinach is a very good medicine for a diabetic patients, it will reduce the glucose level. Some other health benefits of eating spinach are preventing asthma, cancer, cures dental problems and so on. Very nice and informative blog. Thanks for sharing.

uppd said...

nice post thank you