Spinach (Spinacia oleracea
It belongs to the amaranth family and is related to beets and quinoa. What’s more, it’s considered very healthy, as it’s loaded with nutrients and antioxidants.
Eating spinach may benefit eye health, reduce oxidative stress, help prevent cancer, and reduce blood pressure levels.
There are many ways to prepare spinach. You can buy it canned or fresh and eat it cooked or raw. It’s delicious either on its own or in other dishes.
This article tells you everything you need to know about spinach.
The nutrition facts for 3.5 ounces (100 grams) of raw spinach are ( 1 ):
- Calories:
- Water:
- Protein:
- Carbs:
- Sugar:
- Fiber:
- Fat:
Carbs
Most of the carbs in spinach consist of fiber, which is incredibly healthy.
Spinach also contains small amounts of sugar, mostly in the form of glucose and fructose ( 1 ).
Fiber
Spinach is high in insoluble fiber, which may boost your health in several ways ( 2 ).
It adds bulk to stool as food passes through your digestive system. This may help prevent constipation.
SUMMARY
Spinach is an excellent source of many vitamins and minerals, including (3):
- Vitamin A.
- Vitamin C.
- Vitamin K1.
- Folic acid.
- Iron.
- Calcium.
Spinach also contains several other vitamins and minerals, including potassium, magnesium, and vitamins B6, B9, and E.
SUMMARY
Spinach contains several important plant compounds, including ( 4 , 5 , 6 , 7 , 8, 9 , 10 ):
- Lutein.
- Kaempferol.
- Nitrates.
- Quercetin.
- Zeaxanthin.
SUMMARY
Spinach is extremely healthy and linked to numerous health benefits.
It has been shown to improve oxidative stress, eye health, and blood pressure.
Oxidative stress
Free radicals are byproducts of metabolism. They can cause oxidative stress, which triggers accelerated aging and increases your risk of cancer and diabetes ( 11 ).
However, spinach contains antioxidants, which fight oxidative stress and help reduce the damage it causes.
One study in eight healthy people found that spinach helped prevent oxidative damage. Although this study was quite small, its findings are backed up by other animal and human research ( 12 , 13 , 14 ).
Eye health
Spinach is rich in zeaxanthin and lutein, which are the carotenoids responsible for color in some vegetables.
Human eyes also contain high quantities of these pigments, which protect your eyes from the damage caused by sunlight ( 15 ).
Additionally, several studies indicate that zeaxanthin and lutein work to prevent macular degeneration and cataracts, which are major causes of blindness ( 16 , 17 , 18 , 19 ).
These compounds may even be able to reverse existing damage ( 20 , 21 ).
Cancer prevention
Spinach contains two components, MGDG and SQDG, which may slow down cancer growth.
In one study, these compounds helped slow tumor growth in a person’s cervix. They also decreased the size of the tumor (22, 23 ).
Several human studies link spinach consumption to a reduced risk of prostate cancer. Eating this leafy green may also help prevent breast cancer ( 24 , 25 ).
Likewise, one animal study notes that spinach might suppress cancer formation ( 26 ).
Additionally, spinach packs high amounts of antioxidants, which may also fight cancer ( 27 ).
Blood pressure
Spinach contains high amounts of nitrates, which have been shown to help moderate blood pressure levels and decrease your risk of heart disease (28, 29).
One study in 27 people found that eating spinach effectively lowered blood pressure levels. Several other studies observed similar effects, indicating that spinach boosts heart health ( 7 , 30 , 31 ).
SUMMARY