Spinach is one of the most nutritious foods out there. It is low in calories but rich in vitamins, nutrients and filling fiber. The vegetable offers numerous health benefits and can help lower blood pressure and improve intestinal health, among other things.
In a recent article from the renowned Cleveland Clinic (USA), registered dietitian Kayla Kopp gives seven reasons to eat more spinach.
Low calorie and low fat source of nutrients
One serving (100 grams) of raw spinach has 23 calories, 3.6 grams of carbohydrates, 3 grams of protein and no cholesterol or fat. Nutritionally, one serving contains approximately:
- 483 micrograms vitamin K (402% of the recommended daily allowance (RDA))
- 469 micrograms vitamin A (52% of RDA)
- 194 micrograms folic acid (49% of RDA)
- 0.9 milligrams of manganese (39% of RDA)
- 28 milligrams vitamin C (31% of RDA)
- 79 milligrams magnesium (19% of RDA)
- 0.19 milligrams riboflavin (15% of RDA)
- 2.7 milligrams iron (15% of RDA)
- 2 milligrams vitamin E (14% of RDA)
- 0.13 milligrams copper (14% of RDA)
- 558 milligrams potassium (12% of RDA)
- 0.2 milligrams vitamin B6 (11% of RDA)
Protection against diseases
Spinach contains a variety of antioxidants, including carotenoids such as beta-carotene and lutein. These natural chemicals (phytochemicals) protect plants – and you – from bacteria, fungi, parasites and viruses. “Antioxidants minimize the harmful effects of free radicals,” says Kopp.
These molecules can build up in your body and cause cell damage, leading to chronic diseases such as cancer, autoimmune diseases and Alzheimer’s disease.
And if you have diabetes, the antioxidant alpha lipoic acid in spinach can keep glucose levels low and improve your response to insulin.
Lowering blood pressure
The high potassium content in spinach (one serving contains almost 600 milligrams) relaxes blood vessels and lowers blood pressure. “Potassium also helps your kidneys excrete excess sodium,” explains Kopp. “High blood pressure and excess sodium can lead to heart disease, stroke and kidney damage.”
Spinach is rich in magnesium and folic acid, a B vitamin. These nutrients help you produce nitric oxide, a molecule that lowers blood pressure. Spinach also contains nitrates, chemicals that dilate blood vessels.
One study showed that participants who drank a spinach drink had lower blood pressure for up to five hours after consuming the drink.
Promote brain health
Spinach can keep your mind sharp. One study found that eating half a cup of cooked spinach or other leafy greens daily slowed age-related memory changes.
The high levels of antioxidants, folic acid and phylloquinone (a form of vitamin K found in leafy greens) help protect brain cells. The nutrients may also reduce the risk of Alzheimer’s disease. They prevent proteins from accumulating in the brain and reduce inflammation.
Improving gut health
One serving of raw spinach contains almost 2 grams of insoluble fiber. “Your body can’t break down this type of fiber as easily, so you feel fuller for longer,” notes Kopp. Fiber also adds bulk to stools, helping to prevent constipation.
Supports healthy blood
Spinach is rich in non-heme (plant-based) iron, making it an excellent choice if you follow a vegetarian or vegan diet. Iron helps your body make hemoglobin, a red blood cell protein that carries oxygen to organs and tissues.
“An iron-rich diet that includes spinach can help prevent iron deficiency anemia and symptoms such as fatigue,” adds Kopp.
Unfortunately, you don’t absorb non-heme iron from plant-based diets as well as heme iron from animal sources like beef, liver and chicken. This is because certain compounds in spinach, such as polyphenols and oxalic acid (oxalates), bind to iron and can thus influence the body’s absorption of iron.
“Oxalate is known as an ‘antinutrient’ because it reduces the amount of iron, magnesium and other minerals you absorb from plant foods,” says Kopp.
Combining foods high in vitamin C and foods high in iron, such as spinach, can maximize the absorption of non-heme iron. “Vitamin C (ascorbic acid) binds iron, making it easier for the body to absorb both nutrients,” explains Kopp.
Protects eyesight
Lutein and another antioxidant called zeaxanthin in spinach are related to vitamin A and beta-carotene found in carrots. These antioxidants help protect your eyes from sun damage. They can also reduce your risk of eye diseases, such as age-related cataracts.
A small study found that eating half a cup of spinach daily for two months increased lutein levels and eye pigment. High pigment levels can reduce the risk of macular degeneration.
Since vitamin A is a fat-soluble vitamin, you’ll absorb more antioxidants when you add a healthy fat to your spinach. Kopp recommends eating fresh or cooked spinach with avocados, a little olive oil, fatty fish like salmon, nuts or seeds.
Raw or cooked?
“Spinach is healthy whether you eat it fresh or cooked,” says Kopp. Cooked spinach offers more calcium, vitamin A, carotenoids, fiber, iron, protein and zinc. Raw spinach offers more folate, lutein and vitamin C.
Spinach can be problematic for some people
For most people, spinach is a colorful and healthy addition to a variety of dishes. But people with certain medical conditions may want to opt for other leafy greens:
If you are prone to kidney stones, spinach’s high oxalate content may cause more stones to form.
Irregular intake of vitamin K (which helps blood clot) can be a problem if you take certain blood thinners. (ad)
