When people think about leafy greens, kale usually takes the forefront. If you do that, though, you’re missing out on all the health benefits that spinach has to offer. Spinach is chock-full of nutrients like fiber, Calcium, Iron, Folic acid, Vitamin K, Vitamin A, and Vitamin C. Additionally, the tasty vegetable has plant compounds that positively affect your health.
10 Health Benefits of Spinach
1. It May Help Your Vision
Two of the plant compounds that spinach contains are zeaxanthin and lutein. These carotenoids give some vegetables their color, but they’re also in your eyes. When present, they protect your eyes from sun damage. Some studies have also shown that they can reduce or prevent the inflammation that leads to macular degeneration and cataracts. In certain instances, the carotenoids may even be able to reverse existing eye damage.
2. You May Have More Energy
While more studies need to be done, some health practitioners believe that eating spinach can help boost your energy levels. It’s estimated that the benefit comes from the vegetable’s iron content. Among other things, iron is essential for red blood cell production, oxygen transport to body organs, and the synthesis of certain hormones. As a result, a healthy intake of that mineral usually means having good energy levels, better sleep, better memory, healthier skin, and a stronger immune system.
3. It May Keep Your Heart Healthy
Spinach contains nitrates that studies show are good for managing your blood pressure. That could be because they improve blood flow and lower your blood pressure by relaxing the blood vessels in your heart. It can also reduce arterial stiffness and promote dilation. When your blood pressure is under control, you’re less likely to develop heart disease or have a stroke. Research also suggests that you may be more likely to survive a heart attack if you have one.
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4. It May Keep Your Bones Strong
Spinach is a great source of calcium, magnesium, phosphorus, and vitamin K, which all contribute to building stronger bones. However, it also contains oxalates, which can interfere with how well these nutrients are absorbed. That’s why spinach is lauded for contributing to bone health, but you shouldn’t depend solely on it as a calcium supply.
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5. It May Reduce Your Cancer Risk
According to a few studies, spinach contains polyphenols that may slow down the growth of cancerous tumors. While more research is necessary, it’s possible that these polyphenols can target specific cancers. This can include cervical, uterine, and prostate cancer. It’s also possible that polyphenols can prevent the formation of tumors that cause breast cancer. Additionally, those who develop cancer may benefit from having polyphenols in their diets, as they can help fight it.
6. It May Decrease Inflammation in Your Body
When you have inflammation in your body, there is usually an increased chance of developing chronic illnesses such as heart disease. That’s where the anti-inflammatory properties of antioxidants come in. Antioxidants fight against oxidation that can cause damage to your organs. Fortunately, spinach contains powerful antioxidants like kaempferol, quercetin, lutein, beta carotene, and vitamin C.
7. It May Support Good Gut Health
Spinach is a good source of fiber, which is integral to digestive health. Fiber helps your digestive system operate efficiently in passing food through your intestines. Good gut health also has a positive effect on your overall health. According to several studies, having good gut health can lead to a stronger immune system, better nervous system, and a healthier cardiovascular system.
8. It May Help With Weight Management
According to multiple studies and clinical trials, the phytochemicals found in plants like spinach may play an important part in weight loss. This may happen because of how they help your body regulate appetite, metabolize fat, and how you use nutrients in your body to create heat. All those factors can help you to achieve and maintain a healthy weight.
9. It May Help You Reduce Your Bad Cholesterol Levels
While studies are currently in the early stages, the results so far strongly suggest that the nutrients in spinach can help you maintain good cholesterol levels in your body. You may even be able to reduce the bad cholesterol.
10. It May Boost Your Mental Health
This is another potential benefit that isn’t yet being fully investigated. However, it has been shown that eating spinach can reduce the level of the stress hormone, cortisol, in your body. On the other hand, there’s an increase in the neurotransmitters, glutamate and glutamine. These neurotransmitters regulate your mood, and you may have a lower risk of being depressed or stressed.
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How to Add Spinach to Your Meals
Spinach is a very versatile vegetable, and you might be surprised how easily you can add it to your meals. The simplest way to cook spinach is to steam it with some flavorful herbs in butter or a healthy oil. You can also add spinach to stews, pasta dishes, soups, tacos, omelettes, salads, and curries. If you don’t want to eat the spinach, then smoothies are a great option. An easy one includes blending spinach with ripe bananas and flaxseeds. Another combines spinach with avocado, mangoes, and milk.
Who Should Avoid Spinach
While spinach is healthy for many, a few people may have a negative reaction to eating it. If you have kidney stones or are prone to developing them, then it’s best to avoid eating spinach. Kidney stones occur when there’s a buildup of acid and mineral salts. In most cases, the culprit is calcium oxalate. Spinach is a good source of calcium and oxalates, so eating it can increase your chances of developing kidney stones.
If you take blood thinners, you should be cautious of how you consume spinach. The vegetable contains vitamin K, which is best known for helping blood clot. As such, eating spinach could interfere with how well your medication works. You should ask your doctor how much, if any, spinach you’re allowed to eat. This is why consistency in vitamin K intake is important: Your body needs to keep a balance between the amounts of vitamin K and medicine in your system. However, not all blood thinners interact with vitamin K, so ask your physician about your specific medication.
Spinach has some great health benefits, and you might be missing out if you’re not taking advantage of all the easy ways you can add it to your meals. Unfortunately, some people shouldn’t eat it because of how it might affect their chronic conditions, so it’s a good idea to talk to your doctor before making any changes to your diet.
