Table of ContentsView AllTable of ContentsHealth BenefitsSpinach NutritionWho Should Avoid It?Preparation and Nutrition
Table of ContentsView All
View All
Table of Contents
Health Benefits
Spinach Nutrition
Who Should Avoid It?
Preparation and Nutrition
Spinach is a leafy green, fast-growing plant. It’s rich in nutrients and antioxidants that may benefit eye health, reduce oxidative stress, prevent cancer, and lower blood pressure. You can buy fresh, canned, or frozenspinach, which can be enjoyed in various ways, including in salads, side dishes, and smoothies.
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1. May Protect Against Oxidative Stress
2. May Promote Eye Health
3. May Reduce Cancer Risk
4. May Lower Blood Pressure
Spinach is among the vegetables with the highestnitratecontent. This increases the production ofnitric oxide, a compound that causes blood vessels to relax and dilate, decreasing blood pressure. One trial found that dietary nitrate from spinach may helplower blood pressureand contribute to heart health.
5. May Help Manage Diabetes
Spinach is reasonably high in fiber yet low in carbohydrates, which can help manageblood sugarwhile keeping you full.Spinach also containsalpha-lipoic acid(ALA), which may help improveinsulin sensitivity, blood sugar, and complications of diabetes.
Another study found spinach extracts improved blood sugar and wound healing in mice with diabetes.However, more research is needed to determine the benefits of spinach for humans with diabetes.
6. May Improve Asthma Symptoms
Data show that higher vegetable intake is linked to a lower occurrence ofasthma.The antioxidants in spinach may help reduce airwayinflammation, improving symptoms and severity. They may also help improve the immune responses involved in the development and progression of asthma.
7. Supports Bone Health
Spinach is an excellent source of vitamin K, which is essential tobone health. Substantial evidence has linked inadequate dietary vitamin K intake with lower bone mineral density and a lower risk of fractures, especially of the hip.Spinach also containscalcium, which is also important for bone health.
8. Promotes Regular Digestion
Cooked spinach is a good source of fiber, which helps clean out your digestive tract and remove unwanted buildup to supportgut health. Fiber also helps add bulk to your stool and softens it, making it easier to pass and reducing the risk ofconstipation.
9. Promotes Healthy Skin and Hair
Spinach offers several vitamins and minerals, including vitamins A, C, and K, iron, and folate, which can help support healthy skin and hair.Adequatevitamin Aintake can help prevent dry skin and promote the growth of healthy new skin cells, improving skin appearance.Vitamin Chelps stimulate collagen production.Collagenis a structural protein that helps maintain skinelasticity.
Spinach is among thehealthiest vegetables. It’s low in calories yet high in vitamins and minerals, making it easier to meet daily requirements.
A 1 -cup serving—equivalent to 30 grams (g)—of raw spinach provides:
Cooked spinach is a more concentrated source of several nutrients, including fiber, protein, and vitamin A. That’s because, at 91% water, raw spinach shrinks quite a bit when you cook it. It takes over 10 cups of raw spinach to equal a cup of cooked spinach.
Incorporating spinach into your diet can make meeting the recommended daily value of vitamins, minerals, and fiber easier. Here’s how:
A Word From VerywellAs a versatile food, spinach can easily be incorporated into your meals. Add spinach to smoothies or omelets for breakfast, quesadillas, wraps, sandwiches, and salads for lunch, and as a great topping on pizza for dinner. You can even make a spinach pesto sauce for pasta or spinach dip for a snack.—JAMIE JOHNSON, RDN, MEDICAL EXPERT BOARD
A Word From Verywell
As a versatile food, spinach can easily be incorporated into your meals. Add spinach to smoothies or omelets for breakfast, quesadillas, wraps, sandwiches, and salads for lunch, and as a great topping on pizza for dinner. You can even make a spinach pesto sauce for pasta or spinach dip for a snack.—JAMIE JOHNSON, RDN, MEDICAL EXPERT BOARD
As a versatile food, spinach can easily be incorporated into your meals. Add spinach to smoothies or omelets for breakfast, quesadillas, wraps, sandwiches, and salads for lunch, and as a great topping on pizza for dinner. You can even make a spinach pesto sauce for pasta or spinach dip for a snack.
—JAMIE JOHNSON, RDN, MEDICAL EXPERT BOARD
Who Should Avoid Eating Spinach?
Unless you have aspinach allergy, the vegetable is generally safe. However, there are a few potential risks to consider.
Kidney Stones
Akidney stoneis a cluster of crystals that form in your kidneys. They are made of minerals and other substances present in urine. The most common type of kidney stone iscalcium oxalate stones,which form when there is too much oxalate in the urine.
People with a history of calcium oxalate stones are often advised toavoid oxalate-rich foods, including spinach, to reduce the risk of new stone formation. Boiling spinach can reduce its oxalate content.
Blood-Clotting
Consuming too much vitamin K through food or supplements can decrease the effectiveness of warfarin, increasing the risk of blood clots. Consuming less vitamin K may increase the risk of dangerous bleeding.
Medication Interactions
Due to its high vitamin K content, spinach may have a serious interaction with warfarin. If you take this medication, talk to your healthcare provider to determine how much vitamin K you should consume daily.
Certain medications may decrease vitamin K absorption in the body. These include:
Does Preparing Spinach a Certain Way Make It Healthier?
Whether raw or cooked, spinach is incredibly nutritious. Still, how you prepare spinach can impact its nutritional value, with each method having pros and cons.
Raw spinach offers the highest amount of vitamin C and phenolic compounds. And if you want the maximum amount of lutein, eat spinach in a smoothie. Chopping spinach increases the release of lutein from its leaves.
Steaming spinach can also preserve its folate content and results in significantly higher levels of beta-carotene than raw spinach.
Summary
Spinach is one of the most nutritious foods on the planet. This leafy green is a rich source of many nutrients, including vitamins A and K, folate, and carotenoids. Spinach offers numerous health benefits, such as improving eye health, reducing oxidative stress, preventing diseases, and lowering blood pressure. Enjoy it raw in salads, smoothies, sandwiches, or cooked as a side or part of a main dish.
31 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
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