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?

 

health benefits of spinach

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.

Spinach Nutrition

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

 

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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.

Spinach & 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.

 

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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.

Spinach For Eye Health

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.

Spinach For Weight Loss

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.

 

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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.

Spinach & Cancer Prevention

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.

Spinach & Healthy Brain

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.

 

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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.

Spinach Prevents Asthma

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.

Spinach & Healthy Bones

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.

Spinach For Beautiful Skin

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.

Spinach Improves Digestion

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.

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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.

 

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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.

overconsumption of spinach

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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