Spinach: Health Benefits| Interesting Facts| Nutritional values

Spinach is a dark green leafy vegetable found all over in the world which can be said as the healthiest vegetable on the planet. It is slightly bitter in taste but due to its functional nutrients, rich antioxidants, and low in calorie, it can be eaten for weight loss and muscle building.
Spinach: Benefits, Facts and Nutritional values
It can be eaten cooked or as a raw salad blending with other veggies, or by making a high protein smoothie or as steaming it.

Health benefits of Spinach:

Weight loss:

The spinach has benefits in weight loss due to it is low in calories and fat.

Also, It is very nutritious and has a good quality of fat-soluble dietary fiber. Indigestion, this fiber aids prevent constipation, retains low blood sugar and prevents excessive intake.

Vision and the immune system:

Spinach contains beta-carotene, zeaxanthin, lutein, and chlorophyll – all of which are responsible for improving your vision and promoting your immune system. 

Lutein and Zeaxanthin are stored in the macula, which is a part of the retina that acts as a natural sunblock, which protects your eyes from harmful UV rays.

Lowers blood pressure level:

Due to high potassium content in spinach, spinach is recommended for people with high blood pressure level.

Folate present in spinach also contributes to high blood pressure reduction and relaxes blood vessels while maintaining proper blood flow.

By reducing the pressure of blood pressure and the stress of vessels and arteries, it can reduce the stress on the cardiovascular system and increase the oxygen in the body’s organ systems for optimal functionality.

Eye health:

The spinach contains high amounts of zeaxanthin and lutein, which contain carotenoid responsible for color in some vegetables which also helps in protecting our eyes from the damage caused by sunlight.

In addition, many studies indicate that zeaxanthin and Lutein macular work to prevent decomposition and cataract, which are the major diseases that cause darkness.

Vitamin C in the spinach is known for its ability to prevent wrinkles and protect against eye diseases.

Gastrointestinal health:

The greater consumption of spinach promotes gastrointestinal health. 

It contains beta-carotene and vitamin C which protects the body’s colon cells from the harmful effects of free radicals. In addition, folate inhibits DNA damage and mutation in the colon cells.

Promotes heart health:

Vitamin C in the spinach is known for its ability to prevent cardiovascular disease. 

Also the presence of lutein material which prevents the thickness of the walls of the arteries, thus reducing the risk of heart attack. 

In addition, there is nitrate in it that not only helps prevent the occurrence of a heart attack but also fix heart diseases associated with fat coagulation.

Prevents anemia:

Regular consumption of spinach can prevents anemia because it is an excellent source of iron. 

This mineral is particularly important for menstruation women and growing children and adolescents. 

Apart from this, it is much better than red meat because it provides very little calories and is fat and cholesterol free. Iron is also needed for good energy because it is a component of hemoglobin that takes oxygen in all the body cells.

Reduces inflammation:

There are many anti-inflammatory compounds found in spinach.

When it comes to reducing inflammation throughout the body, then the spinach is one of the most powerful vegetables. 

This not only protects the heart from preventing dangerous inflammation and cancer but also reduces inflammation and pain associated with conditions like rheumatism and arthritis.

Metabolism health:

Protein content found in spinach is effective for any vegetable, and they are easily broken down by enzymes in amino acids which are essential for humans. 

Spinach also increases the capacity of our body to heal wounds and promote our entire metabolism, so that all our organs are encouraged to work at their optimum level.

In a recent study, it showed that thylakoid found in spinach can prevent seriousness and appetite.

Maintains healthy skin and hair:

Spinach contains large amounts of vitamin A, which regulates the production of oil in the skin pores and hair follicles and to moisturize the skin and hair.

This is the oil which can cause acne. Vitamin A is also essential for the development of all body tissues including skin and hair.

Spinach and other leafy deer in Vitamin C are important for the construction and maintenance of high collagen, which provides skin and hair structure.

Iron deficiency is a common cause of hair fall, which can be prevented by adequate intake of iron-rich foods such as spinach.

Strengthing of bones: 

Spinach is a good source of vitamin K, which works to maintain calcium in the bone matrix and strengthens bones. 

Also, other minerals like manganese, copper, magnesium, zinc, and phosphorus also help in forming strong bones which help to reduce developing of osteoporosis. 

Note: The spinach is high in both calcium and oxalate, so those who develop kidney stones should not eat them in large amounts.


Interesting facts of spinach:

  • The name “spinach” is derived from the word “ispanai”, which means green hands. In Latin, it became “spanachia” which eventually developed into the present word.

  • The spinach growing city of Crystal City, Texas, made the idol of Popeye in 1937.

  • China is the world’s largest spinach producer with 85% global production.

  • Spinach leaves are light diuretic and light laxative.

  • Green pigment removed from the spinach was used in painting during the medieval period.

  • The spinach plant belongs to a group of annual plants, which means that it completes its life cycle in a year.

  • French soldiers consumed mixed alcohol with the juice of spinach during the First World War to be revived with excessive bleeding.

Best time to eat:

Any time in the morning or evening as breakfast, lunch, snacks, and dinner.

The worst time to eat:

Not for everyone but people suffering from kidney stone problems now or before, spinach can create a kidney stone again due to high oxalates by consuming lots of raw spinach.

Nutritional values of spinach:

Nutrients Serving size (Raw 100g)
Energy 23kcal
Protein 2.9g
Carbohydrates 1.3g
Total Fat  0.6g
Dietary fiber 2.1g
Iron 2.7g
Potassium 556g
Vitamin C 28mg
Magnesium  78mg
Calcium 98mg
Vitamin K 483mcg
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