Why is spinach good for you

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. One cup of raw spinach contains :. Spinach also contains vitamin K, fiber, phosphorus, and thiamine.

Most of the calories in spinach come from protein and carbohydrates. A lack of iron in the diet can affect how efficiently the body uses energy.

Spinach is a great source of iron. Make sure to combine vitamin-C-rich foods such as citrus fruits with plant iron like spinach to improve absorption. Spinach contains approximately mg of calcium per cup. However, it is less easily absorbed than calcium obtained from dairy sources. Spinach has a high oxalate content, which binds to calcium. This makes it difficult for our bodies to use. Spinach is also one of the best sources of dietary magnesium, which is necessary for energy metabolism, maintaining muscle and nerve function, regular heart rhythm, a healthy immune system, and maintaining blood pressure.

Magnesium also plays a part in hundreds more biochemical reactions that occur in the body. 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 study carried out on 12, animals, have shown chlorophyll to be effective at blocking the carcinogenic effects of heterocyclic amines. A study of children with asthma between the ages of 6 and 18 years, and children without, showed that the risks for developing asthma are lower in people who have a high intake of certain nutrients.

In one study, researchers tracked the eating patterns and cognitive abilities of more than older adults for about five years. They saw a significant decrease in the rate of cognitive decline among those who consumed larger amounts of green leafy vegetables. The data indicated that people who ate one to two servings of leafy greens daily had the same cognitive abilities of a person 11 years younger than those who consumed no leafy greens. Spinach is a source of naturally occurring nitrates, compounds that open up blood vessels to improve blood flow and ease the workload on the heart.

In one small study, published in The Journal of Nutrition , 11 men and seven women consumed four different nitrate-rich drinks, including a spinach beverage.

Researchers found that blood nitrate levels increased after downing all four drinks. The spinach drink, in addition to those made from beetroot juice and rocket salad another leafy green , also lowered blood pressure.

Diastolic blood pressure remained lower five hours after ingesting the spinach and rocket drinks. Diastolic is the lower number on the blood pressure reading, which indicates the amount of pressure in your arteries between beats. One of the antioxidants in spinach, called lutein, has been shown to reduce the risk of age-related macular degeneration AMD , an eye disease that can blur the sharp, central vision required for activities like reading and driving.

AMD is a leading cause of vision loss for people age 50 and older. There is currently no cure or treatment to reverse the condition, so prevention is key. In one Japanese study, researchers examined the eyes of 11 healthy nonsmokers who consumed 75 grams of frozen spinach containing 10 mg of lutein daily for two months.

The intake of lutein-rich spinach increased blood lutein levels, and it also increased measures of macular pigment optical density MPOD. This research indicates that spinach may help curb AMD risk. While I recommend incorporating spinach into both raw and cooked dishes, some research shows that not cooking the greens is the best way to preserve its lutein content. In a Swedish study, spinach was purchased at a supermarket and then cooked using various methods for up to 90 minutes.

You can buy it canned or fresh and eat it cooked or raw. The nutrition facts for 3. Spinach also contains small amounts of sugar , mostly in the form of glucose and fructose 1. 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. Spinach is low in carbs but high in insoluble fiber. This type of fiber may benefit your digestion. Spinach is an excellent source of many vitamins and minerals, including 3 :.

Spinach also contains several other vitamins and minerals, including potassium, magnesium, and vitamins B6, B9, and E. Spinach is an extremely nutrient-rich vegetable. It packs high amounts of carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium. Spinach contains several important plant compounds, including 4 , 5 , 6 , 7 , 8 , 9 , 10 :. Spinach boasts many plant compounds that can improve health, such as lutein, kaempferol, nitrates, quercetin, and zeaxanthin.

Free radicals are byproducts of metabolism. They can cause oxidative stress, which triggers accelerated aging and increases your risk of cancer and diabetes 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 , 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 Additionally, several studies indicate that zeaxanthin and lutein work to prevent macular degeneration and cataracts, which are major causes of blindness 16 , 17 , 18 , These compounds may even be able to reverse existing damage 20 , They also decreased the size of the tumor 22 , Several human studies link spinach consumption to a reduced risk of prostate cancer.

Eating this leafy green may also help prevent breast cancer 24 , Likewise, one animal study notes that spinach might suppress cancer formation Additionally, spinach packs high amounts of antioxidants, which may also fight cancer