The 10 Health Benefits Of Spinach You Should Know

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Lalita Vishwakarma

32 articles

Thursday, 25-May-2023

10 Min Read

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The 10 Health Benefits Of Spinach You Should Know

We all remember how during any fight with Brutus, Popeye, the sailor man, would pop open a can of spinach and automatically get the strength to fight against Brutus and the other villains. 

Like Popeye, you, too, may get power from spinach, as this green vegetable is considered a superfood. It contains many nutrients and is low in calories, making spinach a superfood. This leafy vegetable also benefits the skin, hair, and bones. Spinach has many beneficial health effects, including helping to control blood sugar levels, lowering cancer risk, protecting against cancer, losing weight and promoting bone health. It is incredible that one vegetable can provide so many health advantages, and our predecessors were right to promote its benefits for the human body.

Spinach is arguably the most adaptable of all the leafy green veggies. It can be incorporated into smoothies, eaten as a chilled salad, steamed and sautéed as a side dish, used in stir-fries, and even blended into baked goods like brownies. Incorporating this green leafy vegetable into a balanced diet will positively impact your health.

In addition to preventing chronic diseases, it also supports the health of the heart, brain, and eyes because of its vitamin and antioxidant content. The juice made from spinach is also an excellent addition to your detox diet. Simply include spinach in your meals to use these benefits to the fullest.

Table Of Contents

1. Nutritional Value Of Spinach 

2. 10 Health Benefits Of Spinach 

3. The Final Say 

4. FAQs

Nutritional Value Of Spinach

Nutritional Value Of Spinach

Everyone is aware of the health benefits of spinach. Let us have a look at what makes this vegetable a superfood.

One cup of raw spinach contains:

  • Calories- 7 kcal
  • Protein- 0.86 g
  • Calcium- 29.7 mg  
  •  Iron- 0.81 g 
  • Magnesium- 24 mg 
  • Potassium- 167 mg  
  • Vitamin A- 141 micrograms (mcg) 58 mcg of folate

10 Health Benefits Of Spinach 

 Health Benefits Of Spinach 

1. It Is Nutrient-Rich

Three cups of raw spinach have about 20 calories, 0.1 grams of fat, 0.2 grams of protein, 0.3 grams of carbs, and 0.2 grams of fibre. The nutrients in spinach make up for its low-calorie count. A serving size of three cups contains more than 300% of the recommended daily allowance of vitamin K. Moreover, the leafy green vegetable offers more than 160% and 40% of the recommended daily amounts for vitamins A and C. The presence of vitamins K and A supports strong bones. Additionally, vitamin C aids in the recovery of wounds.

45% of the recommended daily intake of folate, a B vitamin that aids in the formation of DNA and red blood cells, is also found in spinach. Additionally, it provides modest amounts of other B vitamins and calcium, magnesium, potassium, iron, and magnesium.

2. Promotes Weight Loss

Spinach should be included in your weight-loss diet if you want to lose weight since it will benefit you. It is low in calories, which helps you consume fewer calories yet get the right nutrients to aid your weight loss journey. 

In addition to promoting healthy digestion and preventing constipation, its high fibre content also helps to normalise low blood sugar levels. Spinach can improve your health simply by being consumed once every day. Your appetite is suppressed by spinach. Hence, including this in your regular diet can help you gain many benefits.

3. Anti-Inflammatory Properties

In this superfood, two anti-inflammatory compounds, neoxanthin and violaxanthin, control inflammation. It can help lower the risk of osteoporosis, migraines, asthma, arthritis, and headaches because of its high anti-inflammatory content. Thus, regularly include this nutritious leafy green in your diet for its advantages.

4. Increases Immunity

The entry points into the human body, including the respiratory, intestinal, and mucous membranes, are reported to be strengthened by the vitamin A level in spinach. Therefore, you must take one cup of spinach daily to maintain your health. You will feel energised and remain active all day because of it.

5. Blood Pressure is Controlled

The naturally occurring compounds known as nitrates can also be found in spinach.

Blood vessels are dilated or opened by nitrates. As a result, the heart is less stressed, and blood flow is improved. Blood pressure is also decreased by spinach juice, as well as by beetroot juice and rocket salad beverages.

Five hours following the spinach and rocket salad beverages consumption, diastolic blood pressure—the bottom number on a blood pressure reading—remained low. Diastolic blood pressure measures the amount of pressure in your arteries between heartbeats.

6. Helps Prevent Cancer

Zeaxanthin and carotenoids present in spinach are abundant and can help your body eliminate free radicals. Spinach is considered cancer-preventive since these free radicals make your body vulnerable to various ailments, including cancer. To avoid developing stomach, oral, and oesophageal cancer, you must eat spinach.

7. Encourages Strong Bones

Due to the vitamin K in spinach, which promotes strong bones, it is clear that getting enough vitamins benefits your health. It enhances your body's ability to absorb calcium. 250 milligrams of calcium are found in one cup of spinach, and your bones and teeth greatly value this nutrient. Your bones benefit from calcium, which helps maintain your bones' health.

8. Maintains Normal Brain Functioning 

In particular, during old age, this leafy green aids in the efficient operation of your brain. Daily consumption of this leafy green will keep your brain active and help you think critically. It contains vitamin K, which promotes normal behaviour and a healthy neural system.

9. Beneficial For Eye Health

Zeaxanthin and lutein, two antioxidants included in spinach, contribute to clear vision. It also guards against other eye issues, such as cataracts and age-related macular degeneration. Assisting in the maintenance of mucous membranes, which are necessary for healthy vision, is the vitamin A included in spinach.

10. Guards Against Heart Attacks And Atherosclerosis

Atherosclerosis and strokes are caused by the accumulation of too much fat in your arteries over time. This is because of the thickening of the human artery. The arteries do, however, tend to stiffen with age. Therefore eating spinach will help you avoid this from happening. It does this by avoiding the hardening of your arteries due to a lutein chemical. Additionally, the chance of developing cardiac disorders is reduced by this chemical. 

The Final Say

Making spinach juice or a spinach smoothie is a fantastic way to enjoy a green, nutritious spinach diet without sacrificing your taste senses. They are simple to prepare and require less time overall. However, the nutritional value of both of these options is the same. Even though spinach is loaded with antioxidants and other health advantages, one should only consume it in moderation, along with enough quantities of proteins and lipids. It is not intended to take the place of meals in any way. The use of spinach juice can be an excellent addition to a healthy diet. 


1. Can spinach make your skin complexion better?

Yes,  the reason for this is the presence of vitamin K and folate. These ingredients give your skin a vibrant and beautiful texture while assisting in reducing acne and dark circles. Therefore, if you want younger and brighter skin, you should eat some spinach, as this superfood can benefit your skin and overall health. 

2. Is it safe for people with kidney stones to consume spinach?

Spinach contains calcium and oxalate; therefore, people who are more likely to develop kidney stones should eat less spinach. Kidney stones occur when there is an excess of acid and calcium oxalate. 

3. How can I incorporate spinach into my meals in a simple way?

There are a few pleasant ways to incorporate spinach into your diet if you don't like the notion of drinking spinach juice. Here are a few of these dishes: 

  • Spinach and Mushroom pasta
  • Palak chicken 
  • Omelette with spinach and cheese 
  • Chicken panini with spinach and sun-dried tomato
  • Classic french spinach quiche 
  • Palak paneer

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