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Health Benefits and Nutritional Value of Spinach

Health benefits Spinach is a superfood. It is loaded with nutrients and low in calories. Dark green leafy vegetables like spinach are essential for skin, hair, and bone health. They are also a source of protein, iron, vitamins, and minerals.

Possibly health benefits of consuming spinach include improving blood sugar control in people with diabetes, reducing the risk of developing cancer and improving bone health, as well as providing a variety of minerals and vitamins.

Spinach has been use in various cultures throughout history, especially in Mediterranean, Middle Eastern, and Southeast Asian cuisines. It can be easily incorporate into any diet, making it cheap and easy to prepare.

In this article, we explore the nutrition spinach provides, how it can benefit the body and a variety of tasty ways to include it in your diet.


Spinach Basics

  • As per to the United States Department of Agriculture (USDA), a 100-gram plateful of spinach contains 28.1 micrograms of vitamin C, 34% of the daily recommendation.
  • There are several types of spinach, such as kale, smooth leaf spinach, and semi-savoy spinach.
  • You can add it as an ingredient to many dishes and cook it or serve it raw.


Spinach also contains vitamin K, fiber, phosphorus, and thiamin. Most of the calories there in spinach come from protein and carbohydrates.


An absence of iron in the diet can affect how efficiently the body uses energy. Spinach is an excellent source of iron. Be sure to combine foods rich in vitamin C, such as citrus fruits, with plant-based iron, such as spinach, to improve captivation.


Spinach holds approximately 250 mg of calcium per cup. However, it is less easily captivate than calcium from dairy sources. Spinach is high in oxalate, which binds calcium. That is why it is more difficult for our bodies to use it.


Spinach is also one of the best sources of dietary magnesium, which is necessary for energy metabolism, muscle and nerve function, regular heart rhythm, a healthy immune system, and maintenance of blood pressure. Magnesium also plays a role in hundreds of biochemical reactions in the body.

Health  Benefits

Spinach has the following potential health benefits:

Diabetes Management:

Serve spinach raw or cooked.

This vegetable contains an antioxidant known as alpha lipoic acid, which has been shown to lower glucose levels, increase insulin sensitivity, and prevent stress-induce oxidative changes in patients with diabetes.

Studies of alpha lipoic acid have also shown a decrease in peripheral and autonomic neuropathy in people with diabetes.

Though most studies have use intravenous alpha-lipoic acid, it is not known whether oral supplementation would produce the same health benefits.


Diet – Health Benefits

Raw baby spinach leaves can be a tasty and nutritious addition to a salad.

Spinach is a beautiful vegetable and can be eaten both raw or cook. You can get it by fresh, frozen, or canned. Here are some tips to get more spinach into your daily diet:

  • Add spinach to pasta, soups, and stews.
  • Lightly sauté the spinach in a small amount of extra virgin olive oil—season with freshly ground black pepper and freshly grated Parmesan cheese.
  • Add spinach to a wrap, sandwich, or pita.
  • Make a sauce with spinach, such as Spinach Artichoke Sauce or Spinach Goat Cheese Sauce.

Risks – Health Benefits

If someone is taking blood solvents, such as warfarin, they mustn’t suddenly start changing the amount of food they eat that contains vitamin K, as it plays a vital role in blood clotting.

Unnecessary potassium intake can harm people whose kidneys are not fully functioning.

If the kidneys cannot remove excess potassium from the blood, it could be fatal. People with kidney problems mustn’t eat risky levels of potassium.

Spinach is best expend as part of a nutritious and balance diet.


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