These 14 Benefits of Spinach Will Surprise You
Introduction
Do
you know, what are the health benefits of spinach? Is it nutritious? Can
it control blood sugar? Is it effective to prevent cancer? How useful is it to
lose weight? Is spinach healthy to eat every day?
When
you hear the word “spinach”, you probably get flashbacks of your mom shouting
at you to finish it off your dinner plate.
You
may not be a fan of spinach, but if you know all the health benefits, then you
will realize that your mom did it right.
Spinach
is a treasure of nutrition. Yes, it is a superfood.
This
highly nutritious leafy green veggie is native to central, and western Asia.
Belonging
to the Amaranthaceae family, the scientific name of this miracle veggie is Spinacia
oleracea.
Due
to its massive nutrition as well as an antioxidant, spinach benefits are
very popular in the health world.
It
is a versatile vegetable, and easy to incorporate into the daily diet. It can
be eaten cooked, boiled, and raw.
Let’s
explore the nutritional value of this dark green leafy veggie.
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Nutrition Of Spinach
Spinach
nutrition is really massive as well as quite popular
in the modern fitness world.
According
to health experts, it is a superfood, and a miracle veggie.
Every 100 gm of spinach (3.5 ounces) contains only 23 calories, 91% water, 2.9 gm of protein, 3.6 gm of carbs, and dietary fiber 2.2 gm.
Sugar and fat content is
very low, 0.4 gm (both).
Most
carbs are complex in nature or dietary fibers, and the sugar content is glucose and
fructose.
The
health benefits of spinach largely depend on its vitamins and minerals.
It
is a potent source of vitamin A, C, K, folate, and also contains vitamin E, B6,
B9, etc.
According
to the USFDA, 100 gm of spinach provides 28 mg of vitamin C, which is 34% of the
daily value.
On
the other hand, this leafy veggie provides iron, calcium, potassium, magnesium,
etc.
Spinach
is a significant source of several plant compounds, such as carotenoids, lutein,
zeaxanthin, quercetin, nitrates, kaempferol, α-lipoic acid, etc.
All
of these nutrients made spinach healthy to eat every day.
Now,
let’s explore spinach health benefits.
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Surprising Benefits Of Spinach
As
we know, this dark green leafy veggie provides several vitamins, minerals,
bioactive compounds, etc.
So,
this low-calorie vegetable plays an important role in diabetes, cardiac health,
cancer prevention, bone health, and more.
1. Provides Massive Nutrients
All
the benefits of spinach depend on its strong nutritional profile.
The
carbs content of spinach is incredibly healthy, and most of them are insoluble
fiber, which helps to prevent constipation and maintain gut health.
Same
as other leafy veggies, spinach also contains significant amounts of protein. Spinach
protein plays a vital role in bone, and skin health.
One
cup of raw spinach provides 0.86 gm of protein.
Iron
is an essential mineral, and spinach is an excellent source of it. One cup of
raw spinach provides almost 0.81 gm of iron.
Calcium
is a crucial mineral for the nervous system, heart, muscles as well as bone
health. One cup of this leafy vegetable contains 30 mg of dietary calcium.
Dietary
magnesium is necessary for muscle and nerve functioning, energy metabolism,
regular heartbeat, blood pressure, immunity, etc.
Spinach
is one of the best sources of this mineral. One cup of spinach provides almost
24 mg of magnesium.
This
miracle veggie is an excellent source of carotenoids, which are provitamin A,
and our body converts these phytochemicals into vitamin A.
One
cup of spinach consists of 2831 IU* of vitamin A.
Spinach
is a potent source of vitamin C, and this vitamin is vital for iron absorption
in the body.
Same
as other leafy green vegetables, spinach is an antioxidant-rich food.
Vitamin C, lutein, zeaxanthin, quercetin exerts antioxidant nature.
*IU: International Unit
Know more topic: Top 8 Health Benefits of Antioxidants
2. Controls Blood Sugar
Controlling
blood glucose levels is essential for a diabetic patient to manage all the diabetes
consequences.
Managing
blood sugar is a vital benefit of spinach.
The
insoluble fiber of this miracle veggie keeps blood glucose level stable, and
reduce the risk of developing type-II diabetes.
On
the other hand, spinach consists of a relatively higher amount of α-lipoic acid
as compared to other natural foods.
This
acid increases insulin sensitivity, lowers blood glucose levels, and lowers the
symptoms of diabetes.
According
to a study, α-lipoic acid has shown reduces in autonomic, and peripheral
neuropathy in diabetics.
Additionally,
the antioxidant effects of this acid prevent oxidative stress-induced changes
in a diabetic patient.
Know more topic: 11 Symptoms of High Blood Sugar
3. Improves Eye Health
Improving
eye health is another health benefit of spinach.
This
leafy veggie contains high amounts of antioxidants lutein and zeaxanthin. Both
are vital carotenoids and responsible for coloration in some vegetables.
Human eyes also consist of these pigments, and they protect our eyes from free radical damage as well as UV exposure.
However, our body does not synthesize lutein on its own, so including spinach into the daily diet is the way to get this antioxidant.
According
to a study, lutein and zeaxanthin prevents cataracts, age-related macular degeneration
and stop you from going blind.
Another
eye health booster that can be found in spinach is β-carotene. This
phytochemical also prevents oxidative stress as well as acts as a provitamin.
Additionally,
vitamin A is essential for good vision, help to protect the cornea and may
sharpen the ability to see in the darkness a little.
So,
keep in mind all the eye-protecting health benefits of spinach, and add
it to your daily diet.
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4. Aids Weight Loss
The
benefits of spinach for weight loss will surprise you.
It
consists of very low calories and high insoluble fiber. 100 gm spinach provides
2.2 gm of fiber.
This
fiber content help to fill the satiety, reduces hunger and prevents overeating.
According
to some studies, different gut bacteria influence the release of hunger-suppressing
hormones, like leptin, ghrelin, and peptide YY.
The
dietary fiber of spinach acts as a prebiotic that supports these gut bacteria
and promotes weight loss.
Spinach
protein and fiber synergistically make us fuller and play a vital role in weight management.
If
you have a weight loss goal, then incorporating this superfood into your diet
may be a great option.
Know more topic: Weight Loss Diet Chart
5. Prevents Cancer
A
dozen of different flavonoids are found in spinach, that has antioxidant,
anti-inflammatory, and anti-cancer effects.
Researchers
found that two compounds, such as MGDG*, and SQDG** present in spinach, may
slow down the growth of cancerous cells.
According
to health experts, the extract of this leafy veggie helps to reduce the risk of
skin, and stomach cancers.
Another
study shows that the consumption of spinach regularly lowers the growth of tumor
cells in the cervix as well as decreases the tumor size.
Additionally,
the antioxidant and anti-inflammatory properties of spinach provide protection
against the occurrence of prostate, breast, and mouth cancer.
*MGDG
is Monogalactosyl diacylglycerol
**SQDG
is Sulfoquinovosyl diacylglycerol
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6. Promotes Healthy Heart
Do
you know, spinach is a natural source of nitrates!
Nitrates
play a vital role in the dilation of blood vessels, improve blood flow, and
reduce the workload on the heart.
The vasodilating effects of spinach lower blood pressure and protect our cardiovascular health.
Spinach For Healthy Heart
Antioxidants
of spinach also prevent oxidative damage of heart cells.
On
the other hand, 100 gm of spinach contains 91% of water, which maintains proper
viscosity of blood and help to better circulation.
Among
various benefits of spinach, maintaining a proper heartbeat is one of
them.
This
superfood consists of omega 3 fatty acids, which are essential as well as
healthy fats, and our bodies cannot make them. So, we must receive them from
food.
Researchers
suggest that omega 3 fats maintain regular cardiac rhythm, and are closely
related to the prevention of heart attack, stroke, etc.
Omega 3
fats also improve blood vessel functions, reduce blood pressure and play a
vital role in heart health.
So,
all the nutrients of spinach make it a heart-friendly veggie.
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7. Improves Brain Health
Another
spinach benefit is improving brain health. Regular consumption of
spinach is very beneficial for cognitive health.
Several
antioxidants, such as vitamin C, carotenoids scavenge free radicals and prevent
oxidative damage in the brain cells.
The
bioactive compounds of spinach also delay age-related brain damage as well as
maintain proper brain health.
According
to health experts, it is an anti-stress vegetable, which reduces depression,
anxiety, and overall mental stress.
On
the other hand, folate, iron, vitamin K, and E are also good for brain health.
To
access all the brain-boosting benefits of spinach, add it to your daily
diet.
Know more topic: Top 10 Brain Foods to Improve Your Brain Functions
8. May Prevent Asthma
Various
studies show that the benefits of spinach are directly correlated to asthma
prevention.
Oxidative
stress in the respiratory tract is majorly responsible for asthma attacks.
Spinach
contains vitamin C, which is a potent antioxidant and can fight oxidative
stress significantly.
This miracle veggie consists of the bioactive compound lutein, also helpful in preventing asthma.
The
folate of spinach plays an important role in asthma. According to the American
Thoracic Society, kids who suffer from folate and vitamin D deficiency, are 8
times more vulnerable to severe asthma attacks.
Asthma
preventing spinach benefits also depend on its higher magnesium content.
NCBI suggest that the frequency of asthma attacks, increased severity, and exacerbation
are associated with a lower level of magnesium and vitamin D.
According
to health experts, regular consumption of spinach may also keep away from
developing other respiratory issues.
But
this green veggie is not a cure for asthma, it is a prevention.
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9. Reduces Anemia
When
our body cannot produce enough red blood cells, this condition is known as
anemia.
The
most common cause of developing anemia is iron deficiency. Here is the
importance of spinach.
Higher
amounts of dietary iron of this leafy green veggie reduce the risk of
developing anemia as well as help to manage it.
On
the other hand, iron is a structural component of our hemoglobin.
Adequate
amounts of iron increase the hemoglobin levels, enhance oxygenation in the
body, and help to the regeneration of new red blood cells.
Additionally,
vitamin C of this superfood increases iron absorption in the body.
Pregnant
mothers, children, and menstruating women are more vulnerable to developing
iron-deficiency anemia.
So,
the anemia preventing benefits of spinach are a blessing to them.
10. Boosts Immunity
Another health benefit of spinach is that it boosts your immune system, and prevents various infections.
This leafy green veggie is a significant source of vitamin C, β-carotene, and other antioxidants, which synergistically enhances our infection-fighting ability.
The
anti-inflammatory effects of spinach help to reduce various diseases, germs,
and are great for our immunity.
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11. Stronger Bones
Improving
bone health is a vital benefit of spinach. It is a rich source of
vitamin D, K as well as calcium.
Vitamin
D increases calcium absorption in the body, builds strong bones, as well as
supports our muscles.
On
the other hand, one cup of cooked spinach contains almost 10 times of vitamin K
of the daily value.
Vitamin
K promotes the production of osteocalcin protein, which is responsible for
calcium stabilization in the bones.
Vitamin
D, and K, both together help to improve bone density, rebuild them, and heal
fractures.
The
National Osteoporosis Foundation recommends spinach in their nutritional guide
due to its vitamin K, and potassium levels.
Additionally,
this dark green leafy vegetable helps you maintain healthy teeth, and nails
also.
12. Beautiful Hair & Skin
The
benefits of spinach for hair are quite popular in the beauty world.
Higher
amounts of vitamin A promotes the production of sebum, which is an oil that
keeps the hair and skin moisturized.
Vitamin
A is also essential for the growth of different body tissues, including those
of skin and hair.
On
the other hand, vitamin C of this miracle veggie helps in the production of
collagen.
Collagen protein is a major bio-ingredient of the skin as well as hair. It provides
texture to skin and hair.
This
protein helps to slow skin aging and reduces wrinkles and dryness. It also exerts
significant benefits in hair growth to maintain hair health and promotes strong
hair.
The
anti-aging effects of spinach are well documented.
Antioxidants
of spinach reduce oxidative stress in the skin cells, prevent skin, and hair
damage from UV exposure.
Regularly
consumption of this dark green leafy vegetable helps in keeping the hair, and
skin healthy as well as soft.
Additionally,
the omega 3 fat of spinach may prevent lupus, eczema, and other skin diseases.
So,
all the benefits of spinach for skin, and hair keep in your mind and try
to put it into your daily diet.
13. Improves Digestion
Improvement
in digestion is another benefit of spinach.
The
insoluble fiber and water of spinach provide a healthy gut.
The fiber content acts as a prebiotic, supports the gut microbiota, and reduces
constipation.
On
the other hand, vitamin C works wonders when it comes to the improvement of the
GI tract.
Vitamin
C and β-carotenes protect the inner lining cells of the colon from free
radicals, oxidative damages, and even some harmful bacteria.
Spinach
also prevents any mutations in the colon cells and prevents cancer.
know more: 9 Probiotic Foods & Their Health Benefits
14. Keeps You Energized
Regular
consumption of spinach makes you healthy, and energetic in day-to-day chores.
Higher
amounts of folate with protein content helps your body turn food into usable
energy.
An
alkaline diet is an approach based on replacing acid-forming foods with
alkaline foods to improve health. And, spinach is one of the stuff of this diet.
This
superfood makes our body more alkalized and keeps us energetic throughout the
day.
On
the other hand, adequate amounts of magnesium in spinach helps to generate
energy.
All
these benefits of spinach make it a miracle veggie.
Know more topic: Importance of Alkaline Diet
Downsides Of Spinach Consumption
Spinach
is a healthy, and well-tolerated dark green leafy vegetable. However, it may
cause side effects in some individuals, which is rare.
The
higher amounts of vitamin K can cause blood clotting, which can be harmful to
heart patients. It could interact with the blood thinner.
People
who consume blood-thinning medicine, like warfarin, should consult with a doctor
or nutritionist before taking large amounts of spinach.
Besides
several health benefits of spinach, another rare downside of this
superfood is kidney stones.
The
adequate amounts of calcium in spinach increases the risk of developing kidney
stones.
Additionally,
excess potassium in spinach can be harmful to those who are suffering from
kidney diseases.
Now, The Conclusion
Another
spinach benefit is easy to incorporate with a regular diet. It is a
versatile veggie, can be eaten cooked, boiled, or raw in the salad.
It
is very effective when you follow a weight management diet. Add this leafy
veggie to your soups, oats and evening snacks.
Antioxidant-rich spinach should be present in the diet of cancer patients during chemotherapy.
If
you want beautiful skin and strong hair, this miracle veggie is your solution.
Because spinach protects us from UV exposure.
Vitamin
A as well as carotenoids of spinach is very essential for our eye health.
It
is easy to incorporate spinach into the daily diet with some precautions due to
some side effects.
Although
the side effects are rare, the benefits of spinach are not.
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You.
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