Spinach (Spinacia) is a green leafy vegetable native to Persia.
It belongs to the amaranth family and is related to beets and quinoa. Additionally, it is considered very healthy, as it is full of nutrients and antioxidants.
Eating spinach may benefit eye health, reduce oxidative stress, help prevent cancer, and reduce blood pressure.
There are many ways to prepare spinach. You can buy it canned or fresh and eat it cooked or raw. It is delicious on its own or in other dishes.
This article tells you everything you need to know about spinach.
Claudia Lommel/Stocksy United
Nutritional contributions
The nutritional values for 3,5 ounces (100 grams) of raw spinach are ():
- Calories: 23
- The water: 91%
- Protein: 2,9 grams
- Crabs: 3,6 grams
- Sugar: 0,4 grams
- Fiber: 2,2 grams
- Large: 0,4 grams
Crabs
Most of the carbs in spinach are fiber, which is incredibly healthy.
Spinach also contains small amounts of , mainly in the form of glucose and fructose ().
Fiber
Spinach is rich in , which can improve your health in several ways ().
It adds bulk to stools as food passes through your digestive system. This can help prevent constipation.
ABSTRACT
Spinach is low in carbs but high in insoluble fiber. This type of fiber can benefit your digestion.
Vitamins and minerals
Spinach is an excellent source of many vitamins and minerals, including ():
- Vitamin A. Spinach is rich in carotenoids, which your body can convert into .
- Vitamin C. This vitamin is a powerful antioxidant that supports skin health and immune function.
- Vitamin K1. This vitamin is essential for blood clotting. Notably, one leaf of spinach contains more than half of your daily requirement.
- Folic acid. Also known as folate or vitamin B9, this compound is vital and essential for normal cell function and tissue growth.
- Iron. Spinach is an excellent source of this essential mineral. Iron helps create hemoglobin, which brings oxygen to your body's tissues.
- calcium. This mineral is essential for bone health and a crucial signaling molecule for your nervous system, heart and muscles.
Spinach also contains several other vitamins and minerals, including potassium, magnesium, and vitamins B6, B9, and E.
ABSTRACT
Spinach is an extremely nutrient-rich vegetable. It contains high amounts of carotenoids, vitamin C, vitamin K, folic acid, iron and calcium.
Plant compounds
Spinach contains several important plant compounds, including (, , , , , , ):
- Lutein. This compound is linked to enhancement.
- Kaempferol. This antioxidant may reduce your risk of cancer and chronic diseases.
- Nitrates. Spinach contains high amounts of nitrates, which may support heart health.
- Quercetin. This antioxidant can ward off infection and . Spinach is one of the richest food sources of quercetin.
- Zeaxanthin. Like lutein, zeaxanthin may also improve eye health.
ABSTRACT
Spinach contains many plant compounds that may improve health, such as lutein, kaempferol, nitrates, quercetin, and zeaxanthin.
Health Benefits of Spinach
Spinach is extremely healthy and linked to many health benefits.
It has been shown to improve oxidative stress, eye health and blood pressure.
Oxidative stress
Free radicals are byproducts of metabolism. They can cause oxidative stress, which triggers accelerated aging and increases your risk of cancer and diabetes ().
However, spinach contains , which fights oxidative stress and helps reduce the damage it causes.
A study of eight healthy people found that spinach helped prevent oxidative damage. Although this study is quite small, its findings are supported by other animal and human research (, , ).
Eye health
Spinach is rich in , which are the carotenoids responsible for the color of certain vegetables.
Human eyes also contain large amounts of these pigments, which protect your eyes from damage caused by sunlight ().
Additionally, several studies indicate that zeaxanthin and lutein act to prevent macular degeneration and cataracts, which are major causes of blindness (, , , ).
These compounds may even be able to reverse existing damage (, ).
Cancer prevention
Spinach contains two compounds, MGDG and SQDG, which may slow the growth of cancer.
In one study, these compounds helped slow tumor growth in the cervix. They also reduced the size of the tumor (, ).
Several human studies link spinach consumption to a reduced risk of prostate cancer. Eating this leafy green may also help prevent breast cancer (, ).
Likewise, an animal study notes that spinach might suppress cancer formation ().
Additionally, spinach contains high amounts of antioxidants, which can also ().
Arterial pressure
Spinach contains high amounts of , which has been shown to help moderate blood pressure and reduce the risk of heart disease (, ).
A study of 27 people found that consuming spinach effectively reduced blood pressure. Several other studies have observed similar effects, indicating that spinach stimulates (, , ).
ABSTRACT
Spinach has many benefits. It can reduce oxidative stress, promote eye health, fight cancer and regulate blood pressure.
Potential disadvantages
Spinach is generally considered very healthy. However, it may cause side effects in some people.
Kidney stones
are caused by the accumulation of acid and mineral salts. The most common variety is calcium stones, which are made of calcium oxalate.
Spinach is rich in both calcium and , so people who are at high risk of developing kidney stones should limit their consumption (, ).
Blood clotting
Spinach is , which serves several functions in your body, but is best known for its role in blood clotting.
As such, it could interfere with blood thinning medications. People taking blood thinners, such as warfarin, should consult their healthcare professional before eating large amounts of spinach ().
ABSTRACT
People prone to kidney stones may want to avoid spinach. This leafy green is also very high in vitamin K1, which can be a problem for people taking blood thinners.
The bottom line
Spinach is a nutritious element.
This vegetable has been shown to benefit your health in several ways. can decrease oxidative stress, improve eye health and help prevent heart disease and cancer.
If you're interested in its health potential, spinach is an easy food to add to your diet.