Health benefits of spinach


Health benefits of spinach

Spinach is one of the leafy vegetables rich in nutrients, so let's learn about the benefits of spinach in the following article.

Health benefits of spinach

In the following, we will mention the many benefits of spinach:

Spinach benefits

Due to the high value of spinach and its containing adequate amounts of vitamins and nutrients, it returns to health with a range of wonderful benefits, which we will mention in the following:

1. Cancer prevention

Spinach contains powerful antioxidants, such as flavonoids and chlorophyll, which are substances that may have a role in fighting cancer and preventing the growth of cancer cells, especially cancers of the digestive system and skin cancer.

2. Support the immune system

One of the benefits of spinach is that it helps to strengthen the immune system in general, and helps fight infections and infections by containing vitamin A, vitamin C, vitamin K, and vitamin E, which are powerful antioxidants that fight free radicals.

3. Regulating blood pressure

Spinach helps regulate blood pressure, as it contains good amounts of potassium, which in turn regulates sodium levels in the blood, thus maintaining a normal blood pressure level, and some spinach proteins play a major role in preventing arterial narrowing.

4. Maintain the health of the circulatory system

One of the many benefits of spinach is that it helps in promoting cardiovascular health,  and lowering the harmful cholesterol in the body (LDL) because it contains lutein and large amounts of fiber and antioxidants.

5. Improve digestion

Spinach helps promote the health of the digestive system because it contains a large amount of fiber and fluids necessary to improve digestion and bowel movement and prevent constipation.

6. Maintain bone health

Spinach helps fight and prevent osteoporosis, as spinach is an important source of calcium, phosphorous, and vitamin K,  all of which are necessary to strengthen bones, maintain their density, and reduce the chance of fractures.

7. Prevention of anemia

Spinach is an excellent choice for preventing and treating anemia , as it is rich in iron and folic acid, which are very important for the production of red blood cells, in addition to containing vitamin C, which is important for promoting iron absorption.

8. Helping lose weight

Spinach is used in special diets to reduce weight, because it is rich in fiber and water, which increases the feeling of fullness and satiety, not to mention that it is low in calories.

9. Maintain healthy skin and hair

One of the important benefits of spinach is to maintain the health and appearance of the skin and hair because it contains large amounts of vitamin A, vitamin C, and iron, which has a significant impact on maintaining skin moisture, reducing the appearance of acne, accelerating wound healing, and preventing hair loss.

10. Maintain eye health

Spinach contains flavonoids that are important in maintaining eye health and preventing serious diseases, such as cataracts. In addition, spinach contains vitamin A and vitamin C, which are important in maintaining the integrity of vision.

Spinach nutritional value

Spinach is a dark leafy green vegetable, and its dark green color indicates that it is a rich source of many nutrients, including iron, zinc, calcium, potassium, magnesium, copper, and manganese, in addition to its high content of vitamin A, vitamin K, and vitamin C, folic acid,  and powerful antioxidants such as flavonoids,  with almost no fat.

All of these ingredients contribute to the various benefits of spinach. Here are the most prominent nutritional values ​​contained in 100 grams of spinach:

nutritional elementNutritional value per 100 grams
energy23 calories
water91.4 g
protein2.86 g
carbohydrate3.63 g
fiber2.2 g
sugars0.42 g

Spinach consumption tips

After learning about the many benefits of spinach and the important nutrients it contains, here are the most important tips to take advantage of this superfood:

  • It is advised to pay attention to the shape of spinach when buying it, as it is advised to consume dark green spinach and dark stems, and it is also advised not to buy it in large quantities to avoid the presence of frivolous parts of it.
  • It is recommended to store it in the refrigerator without washing it to preserve the spinach for a longer period and ut it in an airtight and air-tight bag, where the spinach will keep its benefits for several days.
  • Spinach is mostly eaten steamed or grilled simply, but to get its full nutritional value it can be eaten with salads or even drunk in the form of juice or iced drink with other ingredients.
  • It is worth noting to patients with pressure who take some types of anticoagulant drugs that spinach contains high amounts of vitamin K, which may affect the action of the drugs and reduce their effectiveness, in addition to the possibility of affecting the level of potassium in the event of excessive consumption.