Spinach: Nutrition Facts and Health Benefits

Spinach: Nutrition Facts and Health Benefits


Spinach is a dark green leafy vegetable native to middle East.

It was first cultivated in Persia before becoming grown widely in many other countries.

Nowadays, US and China are among 2 countries with the highest spinach productivity.

Spinach consists of an array of vitamins, minerals and antioxidants.

Therefore, it has gained much interests in the world of natural medicine.

Generally, spinach is a good friend of eye health.

Besides, it is a superfood for patients with oxidative stress or high blood pressure.

Moreover, spinach owns such a delicious taste that you can use it either cooked or raw.

This article is a collection of spinach nutrition and top 8 benefits of spinach

Nutrition Facts

Spinach - Nutrition Facts

By weight, water occupies 91.4% of spinach, followed by carbs and protein which account for 3.6% and 2.9% relatively.

The primary content of carbohydrates in spinach is fiber ((1)).

This substance consists of 0.4% sugar, most of which are glucose and fructose.

What’s more, spinach is an excellent source of vitamins and minerals.

Some essential vitamins and minerals in spinach are vitamin A, C, K1, folic acid, iron, calcium (2), (3)

Additionally, spinach can offer a huge amount of numerous plant compounds, namely: lutein, kaempferol, nitrates, quercetin (4), (5), (6), (7), (8), (9), (10).

Bottom line: Spinach is a world of nutrients, which explains for its amazingly beneficial health effects.

Health Benefits of Spinach

1. Oxidative Stress

It reality, oxidative stress is mainly blamed for aging process (11).

Among many factors which can trigger oxidative stress, free radicals seem to be the most common.

Moreover, free radicals may cause cancer and diabetes.

Interestingly, one of the most common benefits of spinach is its ability to fight oxidative stress.

Being high in antioxidants, spinach may provide instant relief from oxidative stress discomforts.

8 healthy people participated in a study to investigate the connection between spinach and oxidative damage prevention.

The outcome was quite positive (12).

Plus, a number of research on animals and humans have also supported the effects of spinach on oxidative damage (13).

Bottom line: Spinach appears to reduce oxidative stress damage thanks to its loading with a great source of antioxidants.

2. Eye Health

Spinach - Eye Health

Another significant benefits of spinach consumption is the eye health improvement.

Undeniably, zeaxanthin and lutein are essential substances for healthy eyes (14).

They play roles in setting barriers to the negative effects of sunlight.

In fact, spinach is one of the biggest sources of both zeaxanthin and lutein.

These elements are good examples of carotenoids and they serve as the painters of this vegetable.

In addition, scientific evidence concluded that zeaxanthin and lutein might reduce the danger of macular degeneration and cararacts (15, 16).

These 2 problems are among the most popular eye-related diseases which can trigger blindness (17).

Bottom line: Thanks to great content of lutein and zeaxanthin, spinach can be a good friend of healthy eyes.

3. Cancer

One of outstanding benefits of spinach is its ability to fight cancer.

Regretfully, the number of people who died of cancer is increasing rapidly.

In reality, cancer emerges when the growth of cells is uncontrolled.

There are 2 components called MGDG and SQDG in spinach.

According to scientific evidence, these compounds can put off cancer development.

Particularly, MGDG and SQDG helped with uncontrolled growth of tumor (a common cancerous tissue).

In the mean time, they can also gradually reduced tumor size (18, 19).

For female, breast cancer is always a common dread.

Some experiments and studies have indicated that spinach intake could lower risk of breast cancer (20).

Meanwhile, for male, the habit of eating this green leaf has positive impacts on preventing prostate cancer (21).

Also, spinach is likely to suppress the formation of cancer (22).

4. Blood Pressure

Spinach - Blood Pressure

Benefits of spinach also include the ability to regulate blood pressure.

Undeniably, a moderate blood pressure level is necessary for a stable blood pressure.

It may also lower the risk of many diseases including heart stroke.

In fact, nitrates – a common substance in spinach, shows great ability in moderating blood pressure level (23, 24).

27 people participated in a controlled crossover trial and spinach might reduce blood pressure level effectively (25).

In a different research, spinach could moderate blood pressure level, improve heart health (26, 27).

Bottom line: Spinach is packed with high nitrates, which explains for its positive effects on regulating blood pressure levels.

5. Nervous System

When it comes to benefits of spinach, many people mention its good effects on nervous system.

Spinach is high in many compounds which may benefit people’ health.

They are potassium, folate and a variety of antioxidants.

These substances may have positive impacts on neurological system (28, 29, 30).

In fact, folate in spinach can limit the appearance of Alzheimer’s diseases.

In fact, this problem is one of the most common neurological diseases.

As a result, eating spinach is an ideal solution for anyone who is at the danger of neural of cognitive decline.

Potassium is also a part of healthy brain because it goes together with better blood flow to brain and better cognition.

6. Muscle Health

Spinach - Muscle Health

Factor CO-Q10 – a component of spinach functions as a mechanism to pump blood to all body parts (31).

It can do wonder at strengthening muscles health, especially heart muscles.

Interestingly, an amazing source of CO-Q10 is found in spinach.

According to the result from a study, CO-Q10 could prevent and cure many cardiovascular issues.

They are hyperlipidemia, heart failure, coronary heart disease or hypertension (32, 33) .

7. Mineralization

As mentioned before, spinach is a good source of vitamin K.

This substance can play a role in retaining calcium in the bone matrix – a factor leading to bone mineralization.

Also, manganese, copper, magnesium, zinc and phosphorus in spinach may help with strong bone system.

Therefore, spinach consumption is so beneficial for patients with osteoporosis – a common bone-related issue (34).

8. Anti-ulcerative

One mechanism behind benefits of spinach is its anti-ulcerative effects.

It has been found that spinach supports the protection of the mucous membrance of the stomach.

As a result, it may decrease the occurrence of gastric ulcers.

Moreover, the glycocyleroliqids in spinach can serve as digestive tract lining booster.

Thus, it may inhibit any unwanted inflammation in other body parts (35).

Take Home Message

Spinach is a nutritional, leafy green vegetable which can bring many health benefits.

It can lower decrease oxidative stress, improve eye health and inhibit the danger of heart disease and cancer.

How to cook spinach effectively:

– Add a lot of water into a large pot.

– Have it rapidly boil.

– Add spinach which was cleaned carefully before to the boiling water.

– Leave it on 1 minutes.

– Enjoy the result.

Disclaim: The effectiveness from using these foods on certain problems and diseases will be depended on the body condition of the applicant.

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Spinach: Nutrition Facts and Health Benefits
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