14 Amazing Health Benefits Of Spinach


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14 Amazing Health Benefits Of Eating Spinach

The famous cartoon show “Popeye – the sailor man” ate spinach all the time for energy. Because of this cartoon, 90s kids know how healthy spinach is! There are numerous health benefits of spinach. It is scientifically known as Spinacia oleracea. The vegetable is very versatile, which can be used in many ways. You have it raw, steamed, blended in soup, or with other veggies.

This leafy vegetable has high nutritional value. Spinach is enriched with vitamin A, C, and K, folic acid, magnesium, iron, and manganese. Spinach contains many antioxidants, which help to fight free radicals. One hundred grams of spinach contains 23 calories, 3 grams of proteins, 4 grams of carbs, and 2 grams of fibers.

14 Amazing Health Benefits Of Spinach

1. Strengthens Your Bones

Strengthens The Bone
Source: FirstCry Parenting

Vitamin K in spinach promotes the protein’s production, osteocalcin, which stabilizes the calcium in bones. Other important nutrients that are good for bone health are calcium, vitamin D, dietary fiber, potassium, magnesium, and vitamin C are present in spinach. Therefore, spinach maximizes bone health.

2. Improves Vision Health

Improves Vision Health
Source: Cooking Light

Beta carotene, zeaxanthin, lutein, and chlorophyll are good for improving the eyesight present in spinach. Zeaxanthin and lutein are stored in the macular retina and acts as a natural sunblock, shielding your eyes from damaging light. It reduces the risk of macular degeneration. Regular intake of spinach increased macular pigment optical density.

3. Regulates Blood Pressure Levels

Regulates Blood Pressure Levels
Source: Today News Post

Minerals in the vegetables relax and widen the blood vessel to ease the blood flow. Nitrates in spinach improve the endothelial function, lower the blood pressure, and relieves arterial stiffness (which leads to high blood pressure levels). The protein present in it treats hypertension and reduce the risk of heart diseases.

4. Aids Asthma Treatment

Aids Asthma Treatment
Source: Healthline

Vitamin C is a powerful antioxidant that fights oxidative stress, which plays an important role in treating asthma. Lutein and zeaxanthin can also treat asthma. It also has another nutrient called folate that helps with asthma.

5. Promotes Heart Health

Promotes Heart Health
Source: Vitacost

Vitamin C in spinach protects and prevents us from cardiovascular diseases. The thickening of the walls of arteries is prevented by the lutein’s presence, which reduces the risk of heart attacks. The nitrite on spinach cures heart diseases related to fat deposition.

6. Boost Brain Function

Boost Brain Function
Source: India.com

Spinach has anti-stress and anti-depressive effects that reduce corticosterone’s blood level, a hormone involved in stress responses. Other nutrients like vitamin K and A, folate, and lutein are also present, promoting brain health in spinach.

7. Reduces Risk Of Cancer

Reduces Risk Of Cancer
Source: Cookist

Spinach is a cruciferous vegetable that plays an important role in the prevention of cancer. Carotenoids in the veggies aid the treatment of cancer. Vitamin A and glycoglycerolipids in the spinach are associated with reducing the risk of breast cancer. The glycoglycerolipid hinders tumor growth.

8. Aids Diabetes Treatment

Aids Diabetes Treatment
Source: Britannica

Spinach has nitrates and a low carb count. It is also a non-starchy vegetable because spinach can be added to the diabetic patient diet. Low carb and non-starch lead to lower blood sugar levels and regulates glucose levels. Nitrates prevent insulin resistance and relieve inflammation.

9. Promotes Fetal Development

Folic acid is a nutrient essential for fetal development. It is found in spinach, which reduces the risk of defects in the unborn child’s nervous system. Iron might prevent pre-term deliveries and low-birth-weight babies. This fact is unclear; more studies have to do regarding this.

10. Repels Viruses And Bacteria

Repels Viruses And Bacteria
Source: Taste of Home

Spinach is enriched with vitamin A, which helps skin and mucous membranes prevent various bacteria and viruses. Vitamin A is helpful in the growth of hair and skin tissues. It helps in producing sebum required to keep hair moisturized, reducing hair infection risks.

11. Healthy For Skin, Hair, And Nails

Healthy For Skin, Hair, And Nails
Source: WebMD

Spinach has vitamin A to protect the skin from sun damage and fight oxidative stress on dermal layers, promoting skin health. A mineral, biotin in spinach, helps to treat brittle nails. Vitamin C, iron, and magnesium in the vegetable boost hair health. Spinach is rich in iron, and iron deficiencies are related to hair loss; it may combat hair loss.

12. Fights Oxidative Stress

Fights Oxidative Stress
Source: Healthy Stance

Spinach has antioxidants that fight oxidative stress and reduce the damage caused by them. Free radicals cause oxidative stress, which promotes quicker aging and increases cancer and diabetes risk—a natural by-product of the chemical processes like metabolism.

13. Helps With Weight Loss

Helps With Weight Loss
Source: Eat This, Not That

Consuming spinach may suppress hunger and decreases the urge to eat sweets. Studies show that overweight women experienced great weight loss after taking 5 grams of spinach extract for three months.

14. Keeps You Energized

Keeps You Energized
Source: Men’s Journal

Spinach provides the required amount of magnesium and folate to the body. Magnesium helps to generate the energy our body requires to do the daily chores. Folate is a nutrient that helps the body in converting food into usable energy. It is alkaline, making the body alkaline and keeping the body energized throughout the day.


Spinach is the most popular green vegetable packed with essential nutrients and has various health benefits. The veggie is a full stock of nutrition and keeps the diseases at bay. But only if taken in a limited amount, as excess can cause problems for a person with kidney disease. Raw spinach has more nutrients than cooked. Including 60 grams of spinach in your day-to-day diet might be a good idea. Whether you like eating spinach or not, it is the one vegetable that everyone must include in everyday diet.

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