9 Health Benefits of Spinach & Why You Should Eat More!
Spinach: Nature's Power Food
The Amazing Health Benefits of Spinach
After reading this, you may want to consider adding more spinach diet.
The leafy green provides numerous health benefits. For example, it can help prevent health problems associated with high blood pressure, diabetes, cancer, and bone fractures.
Plus, it can also help to enhance brain function, reduce depression, prevent asthma, and constipation. Moreover, it can prevent hair loss and keep your skin healthy.
Now, let’s examine the 9 health benefits of spinach in more detail.
1. Lowers Blood Pressure
Do you have high blood pressure?
Are you worried about cholesterol?
Adding spinach to your daily diet could be a solution. The green is loaded with healthy nutrients, which can get your body back on track. It is low in calories and super-charged with potassium, fiber, magnesium, and folate.
All of these nutrients can lower your blood pressure and reduce cholesterol levels. As spinach is particularly high in potassium, it can lessen the harmful effects of sodium. If you eat salty foods, you should try to cut down on your consumption.
Therefore, try replacing that side order of french fries with a healthy spinach salad instead.
2. Regulates Blood Sugar Levels
Studies have shown that spinach can assist with regulating blood sugar levels.
People who suffer from diabetes, especially type-2 diabetics, often have low magnesium levels. One cup of this leafy green per day can help increase magnesium in the body, thus regulating blood sugar.
Furthermore, the vitamin C in spinach is also beneficial. Studies have shown that people with the higher levels of Vitamin C have lower incident rates of type-2 diabetes.
3. Fights Cancer
One of the greatest health benefits of spinach is for cancer prevention.
The chlorophyll in spinach, along with other leafy greens, can block the carcinogenic chemical compounds found in cooked meat.
Therefore, if you eat meat, it would be a good idea to have a green vegetable like spinach to counter the harmful effects of pork, chicken, beef or any other meat product that you consume.
Spinach salad with chicken
4. Promotes Healthy Bones
Spinach contains vitamin K which helps your bones absorb and retain calcium levels. So vitamin K can decrease the risks of bone fractures and keep your body strong.
However, if you are suffering from Osteoporosis, you should consult your physician first before adding more spinach to your diet. Spinach contains oxalates which can reduce calcium absorption.
Regardless of some drawbacks, there are certainly more positive effects of spinach than negative ones.
5. Improves Brain Function
Spinach can assist with brain function and memory.
It improves blood circulation in the brain and it has anti-inflammatory benefits.
The folate in spinach can stimulate neurotransmitters, chemical messengers within the brain, which improve mental tasks and enhance short-term memory. Folate is also responsible for reducing inflammation.
6. Relieves Depression
In addition to improving brain function, spinach could alleviate depression.
People suffering from depression often have a mild to severe form of biochemical imbalance due to depleted amino acids in the brain. L-tyrosine, an amino acid found in spinach, synthesizes dopamine which affects our mood and emotional state.
Hence, eating foods which contain L-tyrosine can restore balance and reduce emotional disorders. L-tryptophan, another amino acid in spinach, has been correlated with reducing depression in patients as well.
7. Prevents Asthma
Since spinach contains beta-carotene, magnesium, and potassium, it can help prevent the onset of asthma.
People who are deficient in these minerals may be at risk to developing asthmatic symptoms. One study involving over 60,000 female participants showed that women who consumed more quantities of spinach were less likely to suffer from asthma.
Vegetarian wrap with spinach and feta cheese
8. Reduces Constipation
Another benefit of spinach is that it will keep your digestive system healthy. The high quantities of fiber could assist with diminishing any blockages that you have.
Keep in mind, however, if you consume too much spinach it can have the opposite effect. Consuming too much of it can lead to gas and cramps.
Therefore, eat spinach in moderation. This way, you can reap more of its rewards while standing clear of the undesired side-effects.
9. Keeps Skin and Hair Healthy
Lastly, one of the most surprising health benefits of spinach is that it can be helpful for improving your hair and skin.
The vitamin A in spinach can help maintain the moisture in your hair. This leafy green also contains iron, which can strengthen your hair and prevent hair loss.
In addition, the vitamin C helps produce and retain collagen in your skin. Vitamin C is an antioxidant that can repair damaged skin and promote the production of new skin cells.
Was this information helpful to you?
Please take a moment to leave a comment and complete the poll question after the video about spinach at the bottom of the page.
Plus, check out Health Benefits 101 to learn more about nutrition and dietary recommendations.
Spinach Nutrition Tables and Health Data
For more information about the health benefits of spinach, review the tables below.
You can refer to the proximates, minerals, vitamins, and amino acids found in spinach (per 100g).
Source: USDA National Nutrient Database for Standard Reference
| Proximates | Unit | Per 100g |
|---|---|---|
Energy | kJ | 97 |
Water | g | 91.4 |
Carbohydrate, by difference | g | 3.63 |
Protein | g | 2.86 |
Fiber, total dietary | g | 2.2 |
Ash | g | 1.72 |
Sugars, total | g | 0.42 |
Total lipid (fat) | g | 0.39 |
Fructose | g | 0.15 |
Glucose (dextrose) | g | 0.11 |
Galactose | g | 0.1 |
Sucrose | g | 0.07 |
| Minerals | Unit | Per 100g |
|---|---|---|
Potassium, K | mg | 558 |
Calcium, Ca | mg | 99 |
Magnesium, Mg | mg | 79 |
Sodium, Na | mg | 79 |
Phosphorus, P | mg | 49 |
Iron, Fe | mg | 2.71 |
Selenium, Se | µg | 1 |
Manganese, Mn | mg | 0.897 |
Zinc, Zn | mg | 0.53 |
Copper, Cu | mg | 0.13 |
| Vitamins | Unit | Per 100g |
|---|---|---|
Lutein + zeaxanthin | µg | 12198 |
Vitamin A, IU | IU | 9377 |
Carotene, beta | µg | 5626 |
Vitamin K (phylloquinone) | µg | 482.9 |
Vitamin A, RAE | µg | 469 |
Folate, total | µg | 194 |
Folate, food | µg | 194 |
Folate, DFE | µg | 194 |
Betaine | mg | 102.6 |
Vitamin C, total ascorbic acid | mg | 28.1 |
Choline, total | mg | 19.3 |
Vitamin E (alpha-tocopherol) | mg | 2.03 |
Niacin | mg | 0.724 |
Vitamin B-6 | mg | 0.195 |
Riboflavin | mg | 0.189 |
Tocopherol, gamma | mg | 0.18 |
Thiamin | mg | 0.078 |
Pantothenic acid | mg | 0.065 |
| Amino Acids | Unit | Per 100g |
|---|---|---|
Glutamic acid | g | 0.343 |
Aspartic acid | g | 0.24 |
Leucine | g | 0.223 |
Lysine | g | 0.174 |
Arginine | g | 0.162 |
Valine | g | 0.161 |
Isoleucine | g | 0.147 |
Alanine | g | 0.142 |
Glycine | g | 0.134 |
Phenylalanine | g | 0.129 |
Threonine | g | 0.122 |
Proline | g | 0.112 |
Tyrosine | g | 0.108 |
Serine | g | 0.104 |
Histidine | g | 0.064 |
Methionine | g | 0.053 |
Tryptophan | g | 0.039 |
Cystine | g | 0.035 |
References
Benson, Jonatan. "10 Amazing 'Superfoods' That Can Help Fight Asthma Naturally". Natural News, 2013, http://www.naturalnews.com/039632_superfoods_asthma_relief.html.
"Cure Depression With Spinach". Thomas Mcgregor. https://thomasmcgregor.biz/2013/06/07/cure-depression-with-spinach/.
Fisk, Michelle. "What Does Eating A Lot Of Spinach Do For My Skin?". Live Strong, 2015, http://www.livestrong.com/article/517233-what-does-eating-a-lot-of-spinach-do-for-my-skin/.
"Health Benefits Of Spinach Include Improving Memory". Underground Health Reporter, http://undergroundhealthreporter.com/health-benefits-of-spinach-include-improving-memory/.
Sheehan, Jan. "Foods To Prevent Or Manage Diabetes". Everyday Health, http://www.everydayhealth.com/type-2-diabetes/diet/healing-and-healthy-foods/.
"Should I Avoid Spinach If I Have Osteoporosis?". 34 Menopause Symptoms, http://www.34-menopause-symptoms.com/osteoporosis/articles/should-i-avoid-spinach-if-i-have-osteoporosis.htm.
"Should You Follow Mom’s Nutrition Tips?". Real Simple, https://www.realsimple.com/health/nutrition-diet/nutrition-tips/spinach-is-brain-food.
USDA, https://www.usda.gov/.
Ware, Megan. "Spinach: Health Benefits, Uses, And Nutritional Information". Medical News Today, 2017, http://www.medicalnewstoday.com/articles/270609.php.
"What Is Spinach Good For?". Mercola, http://foodfacts.mercola.com/spinach.html.
"8 Foods That Help Lower Blood Pressure". Joy Bauer, http://www.joybauer.com/photo-gallery/best-foods-for-high-blood-pressure/spinach/.
Video: More Health Benefits of Spinach
Spinach Poll
This content is accurate and true to the best of the author’s knowledge and does not substitute for diagnosis, prognosis, treatment, prescription, and/or dietary advice from a licensed health professional. Drugs, supplements, and natural remedies may have dangerous side effects. If pregnant or nursing, consult with a qualified provider on an individual basis. Seek immediate help if you are experiencing a medical emergency.
Comments
Superfood?! on August 17, 2017:
In this day when "superfood" is tossed around, people forget that Spinach is the original superfood. Great article.
P.S.: please don't fall for the misdirection of calling calories "energy". People need to know the calorie content of food in or set to make good choices.
FM on July 21, 2017:
Really interesting and informative.
Chitrangada Sharan from New Delhi, India on July 06, 2017:
Very nice and informative hub about the health benefits of spinach!
I do include this wonderful green vegetable in my diet quite regularly but may be I should do more.
I consider this to be a super and versatile food and make many interesting recipes with it.
Thanks for sharing this well written and well presented hub!
