Select fresh leaves featuring dark-green color, vitality, and crispiness. Avoid those with dull/sunken leaves, yellow discoloration and spots.

Once at home, wash leaves thoroughly in clean running water and they should be rinsed in salt water for about 30 minutes in order to remove dirt, and any insecticide residues.

Palak is rich in minerals like like Iron, Potassium, manganese, copper, magnesium, zinc and phosphorus, Vitamin-A, F & K.

·        Palak is a rich source of vitamin A and reduces the risk of eye diseases, like night blindness, itching eyes and eye ulcers and antioxidants presents in palak  protect the eyes from the harsh effects of UV rays, further lowering the chances of cataract formation and are all beneficial for maintaining overall good eyesight.

·         Palak is also rich in potassium and low in sodium which lowers the blood pressure. The amount of folate present in Palak also reduces hypertension, relaxes blood vessels and maintains a proper blood flow.

·         According to the Journal of Cardiovascular Nursing, C0-Q10, an anti-oxidant present in Palak can be used to prevent and treat many cardiovascular diseases like hyperlipidemia, heart failure, hypertension and coronary heart diseases as it strengthens the heart muscles, allowing the blood to be pumped to all parts of the body.

·        Also, the Palak proteins are known to reduce the cholesterol levels and other fat deposits, thus reducing the chances of atherosclerosis, heart attack and stroke.

·    Palak is rich in minerals like manganese, copper, magnesium, zinc and phosphorus which help in building strong bones and lowering the chances of osteoporosis. It is also a good source of vitamin K, which functions in retaining calcium in the bone matrix, leading to bone mineralization.

·         It has been found that Palak has the ability to protect the mucous membrane of stomach, thereby decreasing the occurrence of gastric ulcers.

·         Studies show that Palak lowers the cancer risk by 34%, particularly breast cancer, cervical cancer, prostate cancer, skin cancer and stomach cancer.

·         Palak is a great source of magnesium, a mineral which is known to prevent complications occurring after diabetes. And regular consumption of Palak stabilizes blood sugar levels and prevents it from fluctuating too much.

·         Iron is found abundantly in Palak, is known to reproduce red blood cells, thereby preventing chances of anemia. The same iron is also useful for boosting the body’s metabolism, leading to more fat burning and giving way to reduce weight.

·         It is advisable for pregnant women to include Palak in their regular diet as folate found in it is needed by the growing fetus for development of a new nervous system. Also, vitamin A present in Palak is required for the lung development of the fetus as well as during breast feeding.

·         Folate found in Palak aids in reducing the risk of Alzheimer’s disease. Vitamin B protects the skin against the harmful effects of UV radiations. And finally, the high alkaline properties in Palak make it a perfect food for people suffering from inflammatory ailments, like rheumatoid arthritis and osteoarthritis.

Although it can be stored inside the refrigerator for up to a week, fresh leaves should be eaten at the earliest in order to get maximum nutrition benefits.

Store Palak away from other fruits and vegetables as it is ethylene sensitive and may turn bitter in taste.

Palak paneer

Aloo palak

Palak soup