10 Health Benefits from Eating Spinach
- Aids detoxification
- Weight Management
- Lowers Blood Pressure (natural food that lowers blood pressure)
- Improves digestion
- Improves eyes and skin
- Maintains bone health and muscle
- Reduces inflammation
- Heart Healthy!
- Treats anemia
- Prevents cancer
The possible health benefits of consuming spinach include improving blood glucose control in people with diabetes, lowering the risk of cancer, and improving bone health, as well as supplying minerals and vitamins that can provide a range of different
Spinach has been used by various cultures throughout history, notably in Mediterranean, Middle-Eastern, and South-East-Asian cuisines. It can be incorporated quite easily into any diet, as it is cheap and easy to prepare.
This article explores the nutrition contained in spinach, how it can benefit the body, and a range of flavorsome ways to include this in the diet.
Fast facts on spinach
- According to the United States Department of Agriculture (USDA), a 100-gram serving of spinach contains 28.1 micrograms of vitamin C, 34 percent of the daily recommendation.
- Different types include savoy spinach, flat spinach, and semi-savoy spinach.
- Spinach can be added as an ingredient to many dishes and either cooked or served raw.
Spinach has the following possible health benefits:
Spinach contains an antioxidant known as alpha-lipoic acid, which has been shown to lower glucose levels, increase insulin sensitivity, and prevent oxidative, stress-induced changes in patients with diabetes.
Studies on alpha-lipoic acid have also shown decreases in peripheral neuropathy and autonomic neuropathy in diabetics.
However, most studies have used intravenous alpha-lipoic acid, and it is uncertain whether oral supplementation would elicit the same benefits.
Spinach and other green vegetables contain chlorophyll. Several studies, including this 2013 study carried out on 12,000 animals, have shown chlorophyll to be effective at blocking the carcinogenic effects of heterocyclic amines.
These are generated when grilling foods at a high temperature.
This can contribute to preventing the growth of cancer.
A study of 433 children with asthma between the ages of 6 and 18 years, and 537 children without, showed that the risks for developing asthma are lower in people who have a high intake of certain nutrients.
One of these nutrients is beta-carotene. Spinach is an excellent source of beta-carotene.
Lowering blood pressure
Due to its high potassium content, spinach is recommended for people with high blood pressure.
Potassium can help reduce the effects of sodium in the body. A low potassium intake might be as potent a risk factor for developing high blood pressure as a high sodium intake.
Low intakes of vitamin K have been associated with a higher risk of bone fracture.
Adequate vitamin K consumption is important for good health, as it acts as a modifier of bone matrix proteins, improves calcium absorption, and may reduce the amount of calcium that leaves the body in urine.
Promotes digestive regularity
Spinach is high in fiber and water, both of which help to prevent constipation and promote a healthy digestive tract.
Healthy skin and hair
Spinach has large quantities of vitamin A, which moderates the production of oil in the skin pores and hair follicles to moisturize the skin and hair.
It is this oil that can build up to cause acne. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair.
Spinach and other leafy greens high in vitamin C are crucial for the building and maintenance of collagen, which provides structure to skin and hair.
Iron deficiency is a common cause of hair loss, which may be prevented by an adequate intake of iron-rich foods, such as spinach.