7 Health Benefits of Spinach

Spinach (Spinacia oleracea), native to central Asia, is a versatile leafy green vegetable that's good for you. The nutritional value of spinach includes antioxidants and vitamins that have benefits for disease prevention and brain, heart, and eye health. Spinach is also low in calories, so it can aid in weight loss and maintenance.

You can enjoy spinach cooked, fresh, frozen, or raw. You can also add spinach to smoothies, eat it in a chilled salad, steam and sauté it as a side dish, and even blend it into baked treats like brownies.

1. Can Manage Blood Pressure

Spinach is a source of nitrates, which are naturally occurring chemicals. Nitrates open up blood vessels, which improves blood flow and eases stress on your heart.

In one study, a group of seven women and 11 men consumed four nitrate-rich drinks, including a spinach beverage. The participants' blood nitrate levels increased after consuming the drinks.

The spinach drink also lowered blood pressure. Diastolic blood pressure remained low for five hours afterward. This is the bottom number on a blood pressure reading. Diastolic blood pressure indicates the amount of pressure in your arteries between heartbeats.

2. Full of Nutrients

Spinach is full of nutrients and low in calories. A 3-cup portion provides over 300% of the Daily Value (DV) for vitamin K. The leafy green vegetable also provides over 160% and 40% of the DV for vitamins A and C. Vitamins K and A support strong bones, and vitamin C helps heal wounds.

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

3. Helps Protect Against Disease

Compounds in spinach may reduce oxidative stress. Oxidative stress is an imbalance of antioxidants and free radicals, or unstable atoms that can damage cells. Some evidence suggests that oxidative stress increases the risk of several diseases, such as cancer, heart disease, and type 2 diabetes.

These compounds also positively influence gene expression in inflammation and metabolism. Gene expression is the "turning on" of certain genes.

4. Provide Antioxidants

Spinach provides antioxidants that help reduce inflammation and protect against disease. Antioxidants in spinach include kaempferol, quercetin, myricetin, and isorhamnetin, all of which are flavonoids. These compounds may protect you against cancer, heart disease, and inflammatory diseases.

5. May Support Eye Health

Lutein is an antioxidant in spinach that may reduce the risk of age-related macular degeneration (AMD). This eye disease can blur the sharp, central vision that helps you read and drive. AMD is a leading cause of vision loss for people older than 55 years. Prevention is key since there's no cure for AMD.

Research has found that lutein-rich spinach increases macular pigment optical density (MPOD). This pigment acts like internal sunglasses to protect your eyes. Decreased MPOD is a risk factor for AMD.

6. Might Lower the Risk of Cognitive Decline

The anti-inflammatory effects of spinach help prevent age-related cognitive decline. One study tracked the eating patterns and cognitive abilities of more than 900 adults aged 58-98 years for about five years. People who ate one to two servings of leafy green vegetables daily had the same cognitive abilities as those aged 7.5 years younger.

7. Supports a Healthy Gut

Spinach is a source of insoluble fiber, which can support digestion. Fiber is a carbohydrate that helps you feel full and supports regular bowel movements. Insoluble fiber helps food pass through the gut, which prevents constipation. It also adds bulk to your stool.

Nutrition of Spinach

Spinach is low in calories, and about 91% of its mass is made up of water. A 1-cup portion of raw spinach has the following nutrients:

• Calories: 6.9
• Fat: 0.1 grams (g), or 0.1% of the Daily Value (DV)
• Sodium: 23.7 milligrams (mg), or 1% of the DV
• Carbohydrates: 1.1 g, or 0.4% of the DV
• Fiber: 0.7 g, or 2.5% of the DV
• Added sugars: 0 g, or 0% of the DV
• Protein: 0.9 g, or 1.8% of the DV

Risks

Spinach is generally safe, but some people may want to avoid eating too much. Research has shown that spinach is high in oxalates. These compounds may bind with calcium to form kidney stones, which can cause painful symptoms. Spinach is also high in vitamin K, which may interfere with the effectiveness of warfarin. This blood thinner helps prevent blood clots.

Mix up how you consume spinach, but do not overcook your leafy green vegetables. Some evidence suggests that not cooking the greens preserves their lutein content. One study found a considerable decrease in lutein after two minutes of frying spinach at a high temperature.

It's important to consume spinach raw for maximum lutein intake. Microwaving spinach is the best way to preserve vitamin K. Blanching significantly reduces the vitamin C content, but steaming is the best way to preserve it. Cooking also diminishes vitamin E levels but increases the vitamin A content.

Tips for Consuming Spinach

Try to eat 1 cup (about the size of a tennis ball) of some type of spinach per day. Here are some ways to eat more spinach:

• Add spinach to soups, vegetable chili, and tacos
• Incorporate spinach into a smoothie, combined with healthy fat like avocado or almond butter
• Sauté it in extra virgin olive oil (EVOO) with sweet red bell peppers and crushed red pepper
• Steam and toss the greens with jarred olive tapenade or dairy-free pesto
• Toss spinach with a vinaigrette made of EVOO, balsamic vinegar, Dijon mustard, and dried Italian herb seasoning

A Quick Review

Spinach is a superfood that's a rich source of antioxidants and vitamins A, C, and K. These nutrients help protect you against cognitive decline, heart disease, and eye problems. You may add spinach to nearly any dish, such as salads, soups, and smoothies. Give it a try and reap the vitamins, minerals, and antioxidants that promote overall health.