Spinach (پالک) ek leafy green vegetable hai jo retail markets aur grocery shops mein aam tor par per bunch ~150 g se 400 g ke beech milta hai, aur loose leaves ko bhi per kg basis par khareeda ja sakta hai. Fresh spinach ki leaves bright green, soft aur tender hoti hain—walein (bunch) usually ready-to-cook form mein milti hain, jabke loose leaves ko wash aur trim karke use kiya jata hai. Spinach ka flavour mild aur slightly earthy hota hai, jo cooked dishes aur salads dono mein bohat fit hota hai.

Spinach aik cool-season leafy green hai jo raw salads se le kar cooked curries, soups aur saag dishes tak har tarah se use hoti hai. Is ki leaves delicate hoti hain aur medium bunch easily breakfast, lunch aur dinner meals mein incorporate ki ja sakti hain—chahe simple palak ki sabzi ho ya daal-chawal ka mix.

Cooking / Serving Tips:

Preparation :
Spinach leaves ko pehle achi tarah wash karein taake mitti aur dust nikal jaye—fir stems thore chhote karke leaves ko chop karein. Raw salad mein add karein ya phir lightly cook form mein use karein.

Pakistani & Asian Cooking Use :
Pakistani kitchens mein palak ko saag, daal palak, stir-fried vegetables, soups aur mixed sabziyon mein use kiya jata hai. Thodi si lehsun, adrak ya tomatoes add karne se natural flavour aur rich ho jata hai.

Raw / Salad Use :
Raw spinach ko lemon, olive oil, namak aur pepper ke sath salads mein mix karna nutritious aur refreshing option hai.

Cooking Time :
Spinach ko medium flame par short cooking se cook karein—boil ya stir-fry karne se texture soft aur flavour best rehta hai without overcooking.

Storage Tips :
Whole spinach bunch ko fridge ke crisper drawer mein perforated bag ya loose contain­er mein rakh kar 2–4 din tak fresh rakha ja sakta hai; washed leaves ko jaldi use karein.

Health Benefits & Diet Use:

Digestive & Gut Support :
Spinach fiber se rich hoti hai jo digestion aur gut health ko support karti hai aur constipation ko reduce karne mein madad deti hai.

Eye & Vision Support :
Spinach lutein aur zeaxanthin jaise carotenoids provide karti hai jo eye health aur vision protection mein madadgar hotay hain.

Immune & Antioxidant Boost :
High amounts of vitamin C, antioxidants aur phytonutrients spinach ko immune system support karne aur oxidative stress se bachao mein effective banate hain.

Heart & Blood Pressure Support :
Spinach mein nitrates, potassium aur magnesium hotay hain jo blood pressure regulation aur heart health ko maintain karne mein madad karte hain.

Bone & Blood Support :
Spinach vitamin K, iron aur folate se rich hoti hai—yeh bone strength aur red blood cell formation ko support kartay hain, aur anemia risk ko kum kar sakte hain. 

Weight & Metabolic Support :
Low calorie aur high fiber nature ki wajah se spinach weight management aur balanced diet plans mein easily fit hoti hai.

Who Can Use :
Zyada tar log spinach cooked ya raw form mein apni diet mein include kar sakte hain—yeh bachon se le kar adults tak sab ke liye generally suitable hoti hai.

Who Should Avoid or Limit :
Spinach oxalates se rich hoti hai, jiski wajah se kidney stones ka risk barh sakta hai agar bohat zyada raw form mein regularly use ki jaye; blood thinners le rahe log vitamin K intake ke liye doctor se consult karein.

Diet Plan Use :
Spinach soups, stir-fries, salads, saag aur mixed sabziyon mein include karke balanced aur nutrient-rich meals ready kiye ja sakte hain—heavy creamy sauces ko limit rakhein.

Nutritional Value:

Spinach is low in calories aur nutrient-dense leafy green. Ye vitamins A, C, K, folate, iron, potassium, magnesium aur phytonutrients provide karti hai jo digestion, immunity, heart health aur eye health ko support kartay hain. 

Nutritional Information (Approx per 100g—Raw):

• Calories: approx 23–25 kcal

• Carbohydrates: ~3–4 g

• Dietary Fiber: ~2–3 g

• Protein: ~2–3 g

• Fat: 0 g / negligible

• Vitamin K: high amount (~400% DV)

• Vitamin A: present in good amount

• Vitamin C: moderate amount

• Iron: present

• Potassium: present in moderate amount