Health Benefits of Spinach

 

Of all the leafy green vegetables, spinach is one of the most versatile. You can add it to smoothies, enjoy it in a chilled salad, steam and sauté it as a side dish, add it to a stir fry and even blend it into baked goods, like brownies. 

In fact, spinach has many health benefits:

Full of Nutrients

Three cups of raw spinach provide approximately 20 calories, less than one gram of fat, two grams of protein, three grams of carbohydrates and two grams of fiber. 

Though it has few calories, spinach is full of nutrients. A three-cup portion provides over 300% of the average daily value for vitamin K. The leafy green vegetable also provides over 160% and 40% of the average daily values for vitamin A and vitamin C, respectively. Vitamins K and A support strong bones while vitamin C helps heal wounds. 

Spinach also contains 45% of the average daily value for folate, a B vitamin that helps form red blood cells and DNA. It also supplies iron, magnesium, potassium, calcium and small amounts of other B vitamins. 

High in Antioxidants

Spinach provides antioxidants that link to anti-inflammation and disease protection. 

Some antioxidants in spinach include kaempferol, quercetin, myricetin, and isorhamnetin—also known as flavonoids, which are compounds that may help protect you against cancer, as well as cardiovascular and inflammatory diseases. 

Thus eating more spinach may help curb chronic diseases—including heart disease, cancer, type 2 diabetes and obesity. 

Helps Protect Against Diseases

The compounds found in spinach could reduce oxidative stress. They also positively influence gene expression—or the "turning on" of certain genes—in metabolism and inflammation. Additionally, these compounds trigger the release of satiety hormones that make you feel full and satisfied after eating spinach. 

Supports Brain Health

The anti-inflammatory effects of spinach make it a key contender for protecting the brain—specifically in terms of aging. 

Researchers found a significant decrease in the rate of cognitive decline among those who consumed larger amounts of leafy green vegetables than others. People who ate one to two servings of those vegetables daily had the same cognitive abilities as those approximately 7.5 years younger than their actual age. 

Helps Manage Blood Pressure

Spinach is also a source of nitrates, which are naturally-occurring chemicals. Nitrates open up or dilate blood vessels. That improves blood flow and eases stress on the heart. 

The spinach drink, as well as the beetroot juice and rocket salad drinks, also lowered blood pressure. 

May Help Eye Health

One of the antioxidants in spinach, lutein, may reduce the risk of age-related macular degeneration (AMD). AMD is an eye disease that can blur the sharp, central vision essential for reading and driving. It is a leading cause of vision loss for people aged older than 55 years. Consuming spinach may help curb AMD risk. 

Basically, you can add spinach to nearly any dish.  But after cooking, the vegetable's lutein content gradually decreased. So, it is important to consume spinach raw for maximum lutein intake. On the other hand, researchers found microwaving vegetables was the best way to preserve vitamin K. 

Steaming vegetables was the best way to preserve vitamin C. Cooking also diminished the vitamin E levels in spinach but increased the vitamin A content. That occurs when the plant walls become soft, which helps to release and absorb the nutrient. 

So, for the best results, mix up how you consume spinach—some raw, some cooked—but avoid overcooking.