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Spinach 101: Nutrition Facts and Health Benefits

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What’s more, it’s considered very healthy, as it’s loaded with nutrients and antioxidants.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 explains everything you need to know about spinach and its health benefits.Share on PinterestClaudia Lommel/Stocksy United Nutrition factsThe nutrition facts for 3.5 ounces (100 grams) of raw spinach are (1):Calories: 23Water: 91%Protein: 2.9 gramsCarbs: 3.6 gramsSugar: 0.4 gramsFiber: 2.2 gramsFat: 0.4 gramsCarbsMost 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).FiberSpinach 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 low in carbs but high in insoluble fiber. This type of fiber may benefit your digestion. Vitamins and mineralsSpinach is an excellent source of many vitamins and minerals, including (3):Vitamin A. Spinach is high in carotenoids, which your body can turn into vitamin A.Vitamin C. This vitamin is a powerful antioxidant that promotes skin health and immune function.Vitamin K1. This vitamin is essential for blood clotting. Notably, one spinach leaf contains over half of your daily needs.Folic acid. Also known as folate or vitamin B9, this compound is vital for pregnant women and essential for normal cellular function and tissue growth.Iron. Spinach is an excellent source of this essential mineral. Iron helps create hemoglobin, which brings oxygen to your body’s tissues.Calcium. This mineral is essential for bone health and a crucial signaling molecule for your nervous system, heart, and muscles.Spinach also contains several other vitamins and minerals, including potassium, magnesium, and vitamins B6, B9, and E.SUMMARY Spinach is an extremely nutrient-rich vegetable. It packs high amounts of carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium. Plant compoundsSpinach contains several important plant compounds, including (4, 5, 6, 7, 8, 9, 10):Lutein. This compound is linked to improved eye health.Kaempferol. This antioxidant may decrease your risk of cancer and chronic diseases.Nitrates. Spinach contains high amounts of nitrates, which may promote heart health.Quercetin. This antioxidant may ward off infection and inflammation. Spinach is one of the richest dietary sources of quercetin.Zeaxanthin. Like lutein, zeaxanthin can also improve eye health.SUMMARY Spinach boasts many plant compounds that can improve health, such as lutein, kaempferol, nitrates, quercetin, and zeaxanthin. Health benefits of spinachSpinach is extremely healthy and linked to numerous health benefits.It has been shown to improve oxidative stress, eye health, and blood pressure.Oxidative stressFree 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 healthSpinach 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 preventionSpinach 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 pressureSpinach 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 Spinach has a host of benefits. It may reduce oxidative stress, promote eye health, fight cancer, and regulate blood pressure. Potential downsidesSpinach is generally considered very healthy. However, it may cause adverse effects in some individuals.Kidney stonesKidney stones are caused by acid and mineral salt buildup. The most common variety is calcium stones, which consist of calcium oxalate.Spinach is high in both calcium and oxalates, so people who are at a high risk of developing kidney stones should limit their intake (32, 33).Blood clottingSpinach is high in vitamin K1, which serves several functions in your body but is best known for its role in blood clotting.As such, it could interfere with blood-thinning medication. People who are taking blood thinners, such as warfarin, should consult with their healthcare practitioner before eating large amounts of spinach (34).SUMMARY People who are prone to kidney stones may want to avoid spinach. This leafy green is also very high in vitamin K1, which can be a problem for people on blood thinners. The bottom lineSpinach is a nutritious, leafy green.This vegetable has been shown to benefit health in several ways. Spinach may decrease oxidative stress, improve eye health, and help prevent heart disease and cancer.If you’re interested in its health-boosting potential, spinach is an easy food to add to your diet.How we reviewed this article:HistoryOur experts continually monitor the health and wellness space, and we update our articles when new information becomes available.Current VersionFeb 14, 2023Written ByKris GunnarsEdited ByJudy LeeShare this articleBy Kris Gunnars, BSc — Updated on February 14, 2023Read this nextSpinach vs. Kale: Is One Healthier?By Rachael Ajmera, MS, RDSpinach and kale are both powerhouses of nutrition, associated with many impressive health benefits. This article compares spinach and kale to…READ MOREThe 13 Healthiest Leafy Green VegetablesBy Autumn Enloe, MS, RD, LDPacked with nutrients but low in calories, leafy greens are crucial to a wholesome diet. Here are 14 of the healthiest leafy green vegetables you…READ MORESpinach Extract: An Effective Weight Loss Supplement?By Atli Arnarson BSc, PhDThis is a detailed review of spinach extract, a weight loss supplement that is also called Appethyl. Some studies show that it can help you lose…READ MORE17 Healthy and Delicious Spinach RecipesMedically reviewed by Peggy Pletcher, M.S., R.D., L.D., CDESpinach is packed with nutrients and antioxidants. Here are 17 recipes to help you make the most of it.READ MOREOxalate (Oxalic Acid): Good or Bad?By Franziska SpritzlerThis is an article about oxalate and its health effects. Oxalate is an antinutrient found in many plants and has been linked with some health problems.READ MORE20 Foods That Are High in Vitamin KBy Atli Arnarson BSc, PhDVitamin K plays a vital role in blood clotting, as well as bone and heart health. This article lists 20 foods that are exceptionally high in vitamin K.READ MORENatural Laxatives for Constipation: Everything You Need to KnowBy Rachael Ajmera, MS, RDLaxatives can help relieve constipation and promote regular bowel movements. Learn more about natural laxatives.READ MORECaffeine May Help Prevent Weight Gain and Reduce Risk of Joint DiseasesCaffeine may help prevent obesity and reduce your risk joint diseases such as osteoarthritis, a new study finds.READ MORETikTok’s Obsession with Magnesium: Healthy or Hype?Health experts weigh in on five of the most popular health claims about magnesium currently trending on TikTok.READ MOREDiet High in Flavonols Helps Decrease Risk of Cancer, Heart Disease and Other ConditionsConsuming more flavonol, a naturally-occurring chemical found in fruits and vegetables, reduced risk of death from causes including cardiovascular…READ MOREAbout UsContact UsPrivacy PolicyPrivacy SettingsAdvertising PolicyHealth TopicsMedical AffairsContent IntegrityNewsletters© 2024 Healthline Media LLC. All rights reserved. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. See additional information. See additional information.© 2024 Healthline Media LLC. All rights reserved. Our website services, content, and products are for informational purposes only. Healthline Media does not provide medical advice, diagnosis, or treatment. See additional information. See additional information.AboutCareersAdvertise with usOUR BRANDSHealthlineMedical News TodayGreatistPsych CentralBezzy

Spinach - Wikipedia

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1Etymology

2Taxonomy

3Description

4History

5Consumption and nutrition

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5.1Nutrients

6Production

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6.1Marketing and safety

7In popular culture

8See also

9Explanatory notes

10References

11External links

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Spinach

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AfrikaansአማርኛالعربيةAragonésঅসমীয়াAsturianuAzərbaycancaتۆرکجهবাংলাBân-lâm-gúБеларускаяभोजपुरीBikol CentralБългарскиBoarischབོད་ཡིགBosanskiCatalàCebuanoČeštinaCymraegDagbanliDanskDeutschދިވެހިބަސްDiné bizaadDolnoserbskiEestiΕλληνικάEspañolEsperantoEuskaraفارسیFrançaisGaeilgeGàidhligGalegoગુજરાતી客家語/Hak-kâ-ngî한국어Հայերենहिन्दीHornjoserbsceHrvatskiIdoBahasa IndonesiaИронIsiZuluÍslenskaItalianoעבריתJawaKabɩyɛಕನ್ನಡҚазақшаIkinyarwandaKreyòl ayisyenKurdîLadinLatinaLatviešuLëtzebuergeschLietuviųLigureLimburgsMagyarМакедонскиമലയാളംमराठीمصرىمازِرونیBahasa Melayu閩東語 / Mìng-dĕ̤ng-ngṳ̄Монголမြန်မာဘာသာNederlandsनेपालीनेपाल भाषा日本語Norsk bokmålNorsk nynorskNouormandOccitanଓଡ଼ିଆਪੰਜਾਬੀپنجابیPolskiPortuguêsRomânăРусскийᱥᱟᱱᱛᱟᱲᱤSarduShqipSicilianuSimple EnglishسنڌيSlovenčinaSlovenščinaکوردیСрпски / srpskiSrpskohrvatski / српскохрватскиSuomiSvenskaTagalogதமிழ்తెలుగుไทยТоҷикӣᏣᎳᎩTürkçeУкраїнськаاردوئۇيغۇرچە / UyghurcheVahcuenghTiếng ViệtWalonWinaray吴语粵語中文

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From Wikipedia, the free encyclopedia

Species of flowering plant

This article is about the plant, Spinacia oleracea. For other uses, see Spinach (disambiguation).

Spinach

Scientific classification

Kingdom:

Plantae

Clade:

Tracheophytes

Clade:

Angiosperms

Clade:

Eudicots

Order:

Caryophyllales

Family:

Amaranthaceae

Genus:

Spinacia

Species:

S. oleracea

Binomial name

Spinacia oleraceaL.

Spinach (Spinacia oleracea) is a leafy green flowering plant native to central and Western Asia. It is of the order Caryophyllales, family Amaranthaceae, subfamily Chenopodioideae. Its leaves are a common edible vegetable consumed either fresh, or after storage using preservation techniques by canning, freezing, or dehydration. It may be eaten cooked or raw, and the taste differs considerably; the high oxalate content may be reduced by steaming.

It is an annual plant (rarely biennial), growing as tall as 30 cm (1 ft). Spinach may overwinter in temperate regions. The leaves are alternate, simple, ovate to triangular, and very variable in size: 2–30 cm (1–12 in) long and 1–15 cm (0.4–5.9 in) broad, with larger leaves at the base of the plant and small leaves higher on the flowering stem. The flowers are inconspicuous, yellow-green, 3–4 mm (0.1–0.2 in) in diameter, and mature into a small, hard, dry, lumpy fruit cluster 5–10 mm (0.2–0.4 in) across containing several seeds.

In 2021, world production of spinach was 32 million tonnes, with China alone accounting for 92% of the total.[1]

Etymology[edit]

Originally from Persian, the word aspānāḵ entered European languages from Latin, which borrowed it from Arabic.[2] The English word "spinach" dates to the late 14th century from OF espinache.[3]

Taxonomy[edit]

Common spinach (S. oleracea) was long considered to be in the family Chenopodiaceae, but in 2003 that family was merged into the Amaranthaceae in the order Caryophyllales.[4][5] Within the family Amaranthaceae sensu lato, Spinach belongs to the subfamily Chenopodioideae.[6]

Description[edit]

As opposed to the great majority of the flowering plants or plants used as vegetables, spinach is a dioicous plant, meaning different plants can have either female or male flowers.[a][7]

The flowers are small, green and unattractive to pollinators. Rather, pollination occurs via wind anemophily, for which the pollen has evolved to be very small and light so it can be carried large distances, often miles away.

Spinach male flowers

Spinach female flowers

Round seeds of the 'Monnopa' cultivar

Spiky seeds of the 'Erste Ernte' cultivar

History[edit]

Spinach is thought to have originated about 2,000 years ago in ancient Persia from which it was introduced to India and later to ancient China via Nepal in 647 AD as the "Persian vegetable".[8] In AD 827, the Arabs introduced spinach to Sicily.[9] The first written evidence of spinach in the Mediterranean was recorded in three 10th-century works: a medical work by al-Rāzī (known as Rhazes in the West) and in two agricultural treatises, one by Ibn Waḥshīyah and the other by Qusṭus al-Rūmī. Spinach became a popular vegetable in the Arab Mediterranean and arrived in Spain by the latter part of the 12th century, where Ibn al-ʻAwwām called it raʼīs al-buqūl, 'the chieftain of leafy greens'.[10] Spinach was also the subject of a special treatise in the 11th century by Ibn Ḥajjāj.[11][better source needed]

Spinach first appeared in England and France in the 14th century, probably via Spain, and gained common use because it appeared in early spring when fresh local vegetables were not available.[8] Spinach is mentioned in the first known English cookbook, the Forme of Cury (1390), where it is referred to as 'spinnedge' and 'spynoches'.[8][12] During World War I, wine fortified with spinach juice was given to injured French soldiers with the intent to curtail their bleeding.[8][13]

Consumption and nutrition[edit]

Spinach is eaten both raw, in salads, and cooked in soups, curries, or casseroles.

Nutrients[edit]

Spinach, rawNutritional value per 100 g (3.5 oz)Energy97 kJ (23 kcal)Carbohydrates3.6 gSugars0.4 gDietary fiber2.2 g

Fat0.4 g

Protein2.9 g

VitaminsQuantity %DV†Vitamin A equiv.beta-Carotenelutein zeaxanthin59% 469 μg52%5626 μg12198 μgVitamin A9377 IUThiamine (B1)7% 0.078 mgRiboflavin (B2)16% 0.189 mgNiacin (B3)0.724 mgVitamin B615% 0.195 mgFolate (B9)49% 194 μgVitamin C34% 28 mgVitamin E13% 2 mgVitamin K460% 483 μg

MineralsQuantity %DV†Calcium10% 99 mgIron21% 2.71 mgMagnesium22% 79 mgManganese43% 0.897 mgPhosphorus7% 49 mgPotassium19% 558 mgSodium5% 79 mgZinc6% 0.53 mg

Other constituentsQuantityWater91.4 g

Link to USDA database entry

Units

μg = micrograms • mg = milligrams

IU = International units

†Percentages are roughly approximated using US recommendations for adults. Source: USDA FoodData Central

Raw spinach is 91% water, 4% carbohydrates, 3% protein, and contains negligible fat. In a 100 g (3.5 oz) serving providing only 23 calories, spinach has a high nutritional value, especially when fresh, frozen, steamed, or quickly boiled. It is a rich source (20% or more of the Daily Value, DV) of vitamin A, vitamin C, vitamin K, magnesium, manganese, iron and folate. Spinach is a moderate source (10–19% of DV) of the B vitamins, riboflavin and vitamin B6, vitamin E, calcium, potassium, and dietary fiber (table).

100 g of spinach contains over four times the recommended daily intake of vitamin K. For this reason, individuals taking the anticoagulant warfarin, which acts by inhibiting vitamin K, are instructed to minimize consumption of spinach (and other dark green leafy vegetables) to avoid blunting the effect of warfarin.[14]

Although spinach contains moderate amounts of iron and calcium, it also contains oxalates, which may inhibit absorption of calcium and iron in the stomach and small intestine. Cooked spinach has lower levels of oxalates, and its nutrients may be absorbed more completely.[15][16]

Cooking spinach significantly decreases its vitamin C concentration, as vitamin C is degraded by heating. Folate levels may also be decreased, as folate tends to leach into cooking liquid.[17]

Spinach is rich in nitrates and nitrites, which may exceed safe levels if spinach is over-consumed.[18]

Production[edit]

Spinach production - 2021

Country

Production (millions of tonnes)

China

29.8

United States

0.3

Kenya

0.2

Turkey

0.2

World

32.3

Source: UN Food and Agriculture Organization, Statistics Division[1]

In 2021, world production of spinach was 32 million tonnes, with China alone accounting for 92% of the total.[1]

Marketing and safety[edit]

Fresh spinach is sold loose, bunched, or packaged fresh in bags. Fresh spinach loses much of its nutritional value with storage of more than a few days.[19] Fresh spinach is packaged in air, or in nitrogen gas to extend shelf life. While refrigeration slows this effect to about eight days, fresh spinach loses most of its folate and carotenoid content over this period of time. For longer storage, it is canned, or blanched or cooked and frozen.[19]

Some packaged spinach is exposed to radiation to kill any harmful bacteria. The Food and Drug Administration approves of irradiation of spinach leaves up to 4.0 kilograys, having no or only a minor effect on nutrient content.[20]

Spinach may be high in cadmium contamination depending on the soil and location where the spinach is grown.[21]

In popular culture[edit]

The comics and cartoon character Popeye the Sailor Man is portrayed as gaining strength by consuming canned spinach.[22] The accompanying song lyric is: "I'm strong to the finich [sic], 'cuz I eats me spinach."[23] This is usually attributed to the iron content of spinach, but in a 1932 strip, Popeye states that "spinach is full of vitamin A" and that is what makes people strong and healthy.[24]

Spinach: Health Benefits, Nutrients per Serving, Preparation Information, and More

Skip to main content Home Conditions Back Conditions View All ADD/ADHDAllergiesArthritisAtrial fibrillationBreast CancerCancerCrohn's DiseaseDepressionDiabetesDVTEczemaEye HealthHeart DiseaseHIV & AIDSLung DiseaseLupusMental HealthMultiple SclerosisMigrainePain ManagementPsoriasisPsoriatic ArthritisRheumatoid ArthritisSexual ConditionsSkin ProblemsSleep DisordersUlcerative Colitis View All Drugs & Supplements Back Drugs & SupplementsDrugsSupplementsPill IdentifierInteraction CheckerWell-Being Back Well-Being View All Aging WellBabyBirth ControlChildren's HealthDiet & Weight ManagementFitness & ExerciseFood & RecipesHealthy BeautyMen's HealthParentingPet HealthPregnancySex & RelationshipsTeen HealthWomen's Health View All Symptom CheckerFind a DoctorMore Back MoreNewsBlogsPodcastsWebinarsNewslettersWebMD MagazineBest HospitalsSupport GroupsOrthopedics Privacy & More Subscribe Log In Search Subscribe Diet & Weight ManagementReferenceHealth & Diet GuidePopular Diet PlansHealthy WeightHealthy Eating & Nutrition Vitamins and NutrientsUnderstanding FatsBest & Worst ChoicesTools and Calculators View Full Guide Health Benefits of SpinachMedically Reviewed by Jabeen Begum, MD on August 14, 2023 Written by WebMD Editorial Contributor, Katie CameronWhat Is Spinach?What Is Baby Spinach?Benefits of SpinachSpinach NutritionRisks of SpinachHow to Cook SpinachHow to Store Spinach5 min read What Is Spinach?Spinach is a hardy vegetable grown across northern Europe and the United States. This leafy green vegetable grows all year round.There are two basic types of spinach: flat-leaf and savoy. When you buy fresh, bunched spinach at the grocery store, it's usually savoy spinach. The leaves of savoy spinach are typically wrinkled and curly. Flat spinach is popular in the U.S. and is often sold bagged, canned, or frozen. Spinach is packed with vitamins and minerals, making it a great staple to add to your diet.

Eating baby spinach is a great way to add more antioxidants and vitamin K to your diet. This leafy green may have benefits for your bones, eyes, and skin. (Photo Credit: iStock / Getty Images)

What Is Baby Spinach?Baby spinach is simply flat spinach that farmers harvest during the early stages of the plant's growth. Spinach vs. baby spinachBaby spinach is harvested only 15-35 days after planting. The smaller leaves are more tender and have a sweeter flavor than those of mature spinach. The stems are also more tender, making them ideal for salads. The nutrition values of baby spinach and mature spinach are basically the same.Benefits of SpinachThough it's hardly a flashy food, spinach has abundant health benefits.Lower blood pressureSpinach is rich in several minerals your body needs, including potassium. Eating foods that are high in potassium can help lower your blood pressure.Healthy eyesSpinach is an excellent source of lutein, an antioxidant known to protect against age-related eye diseases such as macular degeneration and cataracts. Studies have found that people who take lutein supplements are at a lower risk for macular degeneration, which is the leading cause of vision impairment and blindness.Cataracts are an eye condition caused by oxidation of the lens of the eye. Studies have shown that lutein appears to prevent ultraviolet damage to your lenses. One study found that women who had more lutein in their diets were 23% less likely to get cataracts than those who had a low-lutein diet.Better thinking skillsLutein has also been shown to help preserve thinking abilities. Studies of older adults have shown that those with higher lutein levels had better verbal fluency, memory, reasoning ability, and processing speed than those with low amounts of the nutrient. Healthy bonesVitamin K is essential to bone health and growth, and spinach is packed with it. Eating just 1 cup of spinach gives you the recommended daily amount of vitamin K. Healthy skin Your body uses vitamin A like that found in spinach to grow tissue, including the largest organ in your body – skin. Not only does vitamin A support your skin’s immune system (preventing disease and damage), it also helps your skin stay hydrated, which may reduce the appearance of fine lines and wrinkles. Healthy bloodSpinach is an excellent source of iron, which helps your body make hemoglobin. Hemoglobin helps transport oxygen from your lungs to the rest of your body. This is why one of the main symptoms of iron deficiency is intense fatigue.Spinach NutritionNutrients per servingServing size: 1 cupCalories: 7Carbs: 1 gramFat: 0 gramsSpinach is rich in many nutrients, including vitamin A, vitamin C, vitamin K, iron, folate, and potassium. Protein in spinachSpinach also adds some protein to your diet. Every 100 grams of spinach contains nearly 2.9 grams of protein. Things to watch out forSpinach is chock full of fiber. Eating too much fiber can cause gas, cramping, and belly pain.Spinach is rich in oxalate, a natural substance found in almost all plants. People at risk for calcium oxalate kidney stones should watch their intake of oxalate-rich foods. If you are in this risk group, talk to your doctor about including spinach in your diet. Risks of SpinachWhile spinach has many health benefits, it has risks, often related to how it's produced and packaged. For many years, the nonprofit Environmental Working Group has ranked spinach near the top of its annual list of foods containing pesticide residue.Spinach and foodborne illnessLike many other leafy greens, spinach can be contaminated with germs like E. coli that can cause foodborne illnesses. Symptoms of foodborne illnesses include severe stomach cramps, diarrhea, and vomiting. While foodborne illnesses can be dangerous for anyone, people over 65 and under 5 are at the greater risk of getting very sick. You're also at a higher risk of serious illness if you have a weakened immune system or if you are pregnant.Cooking spinach is the best way to prevent infection. If you're serving your spinach raw, be sure to wash and dry it before eating.How to Cook SpinachRaw, cooked, canned, or steamed, plain old spinach may not sound exciting. But when combined with other foods, spinach can be delicious. Here are some ways to get more spinach into your diet:Cooked spinachMicrowave strips of fresh spinach with olive oil, lemon juice, and cheddar or mozzarella cheese to make an easy dish kids will love.Sauté fresh spinach with garlic, onions, and olive oil for a quick and nutritious side dish. Combine spinach, garlic, onions, chicken broth, and a russet potato in a blender to make a hearty soup.Bake spinach, artichoke hearts, mayonnaise, Parmesan, and Monterey Jack cheese together for a classic dip.Raw spinachBlend fresh or frozen spinach with strawberries, pineapple, banana, plain Greek yogurt, and chia seeds to make a delicious smoothie.Fold spinach, red bell peppers, and hummus together on a whole-wheat flatbread for a healthy, filling snack.Toss spinach, feta, toasted almonds, red onions, and apples to make a classic spinach salad. Dress with a mustard vinaigrette. However you prepare it, raw and cooked spinach have similar nutritional value. While raw spinach contains more of the antioxidant lutein, your body will absorb more iron and calcium from cooked spinach.Even if some vitamins and minerals are lost in the cooking process, one serving of cooked spinach often contains a much higher volume of spinach than its leafy, uncooked counterpart to make up for any lost nutritional value. Also, despite the popular belief that "fresh is best," frozen or canned baby spinach has just as many health benefits as fresh, often at less cost. Frozen or canned spinach is also easier to store, and keeps for a long time. Whichever type you choose, the nutritional values of frozen, fresh, or canned spinach are similar.How to Store SpinachWhen choosing fresh spinach, look for vibrant green leaves with no signs of yellowing. The leaves should look fresh, and not wilted, bruised, or slimy. Once you open a bag or plastic container of baby spinach, moisture can get inside. Place the leaves in a new bag or sealable container along with paper towels, which absorb extra moisture and extend the life of your produce. Store the spinach in the crisper drawer of your refrigerator. To best avoid foodborne illness, wash, dry, and refrigerate your spinach within 2 hours of purchase. Store spinach separately from any raw meat, poultry, and seafood in your refrigerator. Sources Update History ShareSOURCES:USC News: “Fruit and Veggies Rich in Potassium May Be Key to Lowering Blood Pressure.”Nutrients: “The Effect of Lutein on Eye and Extra-Eye Health.”Archives of Ophthalmology: “Associations Between Age-related Nuclear Cataract and Lutein and Zeaxanthin in the Diet and Serum in the Carotenoids in Age-Related Eye Disease Study (CAREDS), an Ancillary Study of the Women's Health Initiative.”Penn State Dining Dieticians: “Green Mean Vitamin Machine.”Florida Academy: “Vitamins for Healthy Skin: Things to Know.”World’s Healthiest Foods: “Spinach”Columbia University: “Benefits of Eating Fiber.”Cleveland Clinic: “Kidney Stones: Oxalate Controlled Diet.”American Institute for Cancer Research: "Difference Between Frozen and Fresh Spinach."U.S. Department of Agriculture Food Data Central: "Spinach, Mature," "Baby Spinach."CDC: "E. coli Outbreak Linked to Baby Spinach."University of Rochester Medical Center: "Beta-Carotene."Food Chemistry: "Liberation of lutein from spinach: Effects of heating time, microwave-reheating and liquefaction."University of California: "Bioavailability of Beta-Carotene Is Lower in Raw Than in Processed Carrots and Spinach in Women."Environmental Working Group: "EWG’s 2023 Shopper’s Guide to Pesticides in Produce."University of Tennessee Institute of Agriculture: "Spinach."Consumer Reports: "8 Vegetables That Are Healthier Cooked."How we keep our content up to date:Our medical and editorial staff closely follow the health news cycle, new research, drug approvals, clinical practice guidelines and other developments to ensure our content receives appropriate and timely updates. August 14, 2023Medically Reviewed by: Jabeen Begum, MD View privacy policy, copyright and trust info Share View privacy policy, copyright and trust info More on Diet & Weight ManagementIngredients Guide: Facts & Cooking TipsHow to Lose Weight Safely13 Ways to Fight Sugar Cravings Recommended FEATURED Top doctors in , Find more top doctors on Search Related LinksDiet & Weight Management HomeDiet NewsDiet Medical ReferenceDiet BlogsDiet Plans A-ZPopular Diet PlansHealthy Weight GuideHealth Tools & CalculatorsHealthy Eating & NutritionBest & Worst Health ChoicesAll Health Guide TopicsWeight Loss & ObesityFitness & ExerciseFood & RecipesFood CalculatorBMI CalculatorDiabetesCholesterol ManagementMore Related TopicsPoliciesPrivacy PolicyCookie PolicyEditorial PolicyAdvertising PolicyCorrection PolicyTerms of UseAboutContact UsAbout WebMDCareersNewsletterCorporateWebMD Health ServicesSite MapAccessibilityOur AppsWebMD MobileWebMD AppPregnancyBabyAllergyFor AdvertisersAdvertise with UsAdvertising Policy © 2005 - 2024 WebMD LLC, an Internet Brands company. 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Spinach: Nutrition, health benefits, and diet

Health ConditionsHealth ConditionsAlzheimer's & DementiaAnxietyAsthma & AllergiesAtopic DermatitisBreast CancerCancerCardiovascular HealthCOVID-19DiabetesEnvironment & SustainabilityExercise & FitnessEye HealthHeadache & MigraineHealth EquityHIV & AIDSHuman BiologyLeukemiaLGBTQIA+Men's HealthMental HealthMultiple Sclerosis (MS)NutritionParkinson's DiseasePsoriasisPsoriatic ArthritisSexual HealthUlcerative ColitisWomen's HealthHealth ProductsHealth ProductsNutrition & FitnessVitamins & SupplementsCBDSleepMental HealthAt-Home TestingMen’s HealthWomen’s HealthDiscoverNewsLatest NewsOriginal SeriesMedical MythsHonest NutritionThrough My EyesNew Normal HealthPodcasts2023 in medicineWhy exercise is key to living a long and healthy lifeWhat do we know about the gut microbiome in IBD?My podcast changed meCan 'biological race' explain disparities in health?Why Parkinson's research is zooming in on the gutToolsGeneral HealthDrugs A-ZHealth HubsHealth ToolsFind a DoctorBMI Calculators and ChartsBlood Pressure Chart: Ranges and GuideBreast Cancer: Self-Examination GuideSleep CalculatorQuizzesRA Myths vs FactsType 2 Diabetes: Managing Blood SugarAnkylosing Spondylitis Pain: Fact or FictionConnectAbout Medical News TodayWho We AreOur Editorial ProcessContent IntegrityConscious LanguageNewslettersSign UpFollow UsMedical News TodayHealth ConditionsHealth ProductsDiscoverToolsConnectSubscribeHuman BiologyNervous systemCardiovascular systemRespiratory systemDigestive systemImmune systemHealth benefits and nutritional value of spinachMedically reviewed by Marie Lorraine Johnson MS, RD, CPT — By Megan Ware, RDN, L.D. — Updated on December 6, 2023NutritionBenefitsSide effectsSummaryThe possible health benefits of consuming spinach include improving blood glucose control in people with diabetes, lowering the risk of cancer, and improving bone health. Spinach is a nutritious leafy, green vegetable that may benefit skin, hair, and bone health. Additionally, this vegetable provides minerals and vitamins that can confer a range of benefits.Fast facts on spinach include:A 100-gram (g) serving of spinach contains 28.1 milligrams (mg) of vitamin C, 34% of a person’s daily recommended amount.Spinach also contains iron, potassium, vitamin E, and magnesium.Different cooking methods can change the nutritional content of spinach.This article explores the nutrition contained in spinach, how it can benefit the body, and a range of flavorsome ways to include it in the diet.NutritionShare on PinterestWestend61/Getty ImagesOne cup of raw spinach contains:7 calories0.86 g of protein29.7 mg of calcium0.81 g of iron24 mg of magnesium167 mg of potassium141 micrograms (mcg) of vitamin A58 mcg of folateSpinach also contains vitamin K, fiber, phosphorus, and thiamine. Most of the calories in this vegetable come from protein and carbohydrates.IronSpinach is a nutritious and plant-based source of iron, a mineral that is crucial in transporting oxygen in the blood. Iron is also important for maintaining healthy pregnancies, supporting the immune system, and aiding digestive processes.A person can increase their body’s iron absorption from plant-based products by consuming them alongside foods rich in vitamin C.Learn more about iron.CalciumSpinach contains approximately 30 mg of calcium per cup.However, the body absorbs this less easily than dairy sources of calcium. Spinach also has a high oxalate content, which binds to calcium and makes it difficult for our bodies to use.MagnesiumOne cup of spinach contains 24 mg of magnesium.Magnesium 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 numerous biochemical reactions in the body.Plant compoundsSpinach contains many important plant compounds, including:luteinkaempferolnitratesquercetinzeaxanthinThese can play important roles in the body, from maintaining eye health to reducing inflammation.BenefitsSpinach contains many vitamins, minerals, and compounds that may have various health benefits.Diabetes managementSpinach contains an antioxidant known as alpha-lipoic acid, which studies suggest lowers glucose levels, increases insulin sensitivity, and prevents oxidative, stress-induced changes in patients with diabetes.Learn more about diets for diabetesCancer preventionSpinach and other green vegetables contain chlorophyll, a pigment that gives plants their green color.Research suggests chlorophyll may have anticancer properties and that people who eat diets rich in green vegetables may have a lower incidence of developing cancer.Discover the other health benefits of chlorophyll.Asthma managementEating a diet rich in fruits and vegetables may help reduce the severity of asthma symptoms and lessen the risk of attacks. Antioxidants, such as vitamin C, vitamin E, and beta carotene, may all assist lung function, and spinach contains all three.Learn more about asthma and diet.Lowering blood pressureDue to its high potassium content, spinach may help reduce or manage high blood pressure.Potassium can help reduce the effects of sodium in the body. Additionally, a low potassium intake might be as potent a risk factor for developing high blood pressure as a high sodium intake.Discover 15 foods that help lower blood pressure.Bone healthScientists have found a link between low intakes of vitamin K and a higher risk of bone fracture.Adequate vitamin K consumption is important for good health. It acts as a modifier of bone matrix proteins, improves calcium absorption, and may reduce the amount of calcium that leaves the body in urine.Learn more about vitamin K deficiency and its risks.Promotes digestive regularitySpinach is high in fiber and water, both of which help prevent constipation and promote a healthy digestive tract.Learn more about foods that promote regular digestive function.Healthy skin and hairSpinach features large quantities of vitamin A, which moderates oil production in the skin pores and hair follicles to moisturize the skin and hair. A buildup of this oil can lead to acne. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair.Spinach and other leafy greens high in vitamin C are crucial for building and maintaining collagen, which provides structure to skin and hair.Additionally, iron deficiency is a common cause of hair loss, which a person can help prevent with a diet of sufficient iron-rich foods, such as spinach.Discover the links between diet and hair loss.Risks and side effectsSpinach is typically safe to consume as part of a well-rounded, nutritious diet. However, some people may benefit from limiting their intake of this vegetable.Spinach is also rich in dietary oxalate. Consuming large amounts of oxalate in the diet can increase a person’s risk of developing kidney stones. Additionally, if someone is taking blood-thinners, such as warfarin, it is important that they do not suddenly begin to change the amount of food they eat containing vitamin K, such as spinach. These rapid dietary changes can interfere with these medications.Spinach is also high in potassium. In high concentrations, this substance can cause harmful effects to those with reduced kidney function. SummarySpinach is rich in iron, vitamin C and E, potassium, and magnesium. As part of a nutritious diet, it can help support immune function, aid the digestive system, may even have anticancer properties. However, certain individuals may need to eat this vegetable in moderation.Read the article in Spanish. Last medically reviewed on March 9, 2022UncategorizedNutrition / DietHow we reviewed this article:SourcesMedical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.Akbari, M., et al. (2018). The effects of alpha-lipoic acid supplementation on glucose control and lipid profiles among patients with metabolic diseases: A systematic review and meta-analysis of randomized controlled trials [Abstract].https://www.sciencedirect.com/science/article/abs/pii/S0026049518301537Buscemi, S., et al. (2018). The effect of lutein on eye and extra-eye health.https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6164534/Fusaro, M., et al. (2017). Vitamin K and bone.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5726210/Guo, E. L., et al. (2017). Diet and hair loss: Effect of nutrient deficiency and supplement use.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5315033/Hosseini, B., et al. (2017). Effects of fruit and vegetable consumption on risk of asthma, wheezing, and immune response: A systematic review and meta analysis.https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC5409680/How potassium can help control high blood pressure. (2016).https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/how-potassium-can-help-control-high-blood-pressureIron: Fact sheet for health professionals. (2021).https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/Joshi, V., et al. (2021). Regulation of oxalate metabolism in spinach revealed by RNA-seq-based transcriptomic analysis.https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC8157348/ Magnesium: Fact sheet for health professionals. (2022).https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/Nagini, S., et al. (2015). Chemopreventative potential of chlorophyllin: A review of the mechanisms of action and molecular targets [Abstract].https://www.tandfonline.com/doi/full/10.1080/01635581.2015.990573Potassium and your CKD diet. (n.d.).https://www.kidney.org/atoz/content/potassiumPullar, J. M., et al. (2017). The roles of vitamin C in skin health.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5579659/Salehi, B., et al. (2019).Insights on the use of alpha-lipoic acid for therapeutic purposes.https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6723188/Siener, R. (2021). Nutrition and kidney stone disease.https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC8229448/Spinach, raw. (2019).https://fdc.nal.usda.gov/fdc-app.html#/food-details/168462/nutrientsVaňková, K., et al. (2018). Chlorophyll-mediated changes in the redox status of pancreatic cancer cells are associated with its anticancer effects.https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6051000/Vitamin C: Fact sheet for health professionals. (2021).https://ods.od.nih.gov/factsheets/VitaminC-HealthProfessional/Warfarin. (2019).https://www.nhs.uk/medicines/warfarin/Share this articleMedically reviewed by Marie Lorraine Johnson MS, RD, CPT — By Megan Ware, RDN, L.D. — Updated on December 6, 2023Latest newsPVC, other microplastics found in clogged arteriesA natural compound derived from broccoli may help prevent and treat strokeA 'DNA diet' may help reduce type 2 diabetes risk, new study arguesCould an intervention as simple as eye drops treat eye damage in diabetes?How and why does gut health influence heart health?Related CoverageComparing kale and spinach: What are the health benefits?Medically reviewed by Kathy Warwick, RD, LDBoth spinach and kale are dark leafy greens with numerous nutrients and health benefits. Learn more about the differences between the two here. READ MORETen foods high in magnesiumMagnesium is found in many different foods. Although magnesium deficiency is rare, many people in the United States do not get as much of the mineral…READ MOREHow to boost serotonin and improve moodFoods that contain tryptophan can help the body produce serotonin, which may improve mood. Here are eight foods and other tips that can help boost…READ MOREThe 10 best vegetables for proteinMedically reviewed by Katherine Marengo LDN, R.D.Vegetables are good sources of vitamins, minerals, and fiber. Some are also good sources of protein. Learn about the top 10 vegetables for protein…READ MOREAbout UsContact UsTerms of UsePrivacy PolicyPrivacy SettingsAdvertising PolicyHealth TopicsHealth HubsMedical AffairsContent IntegrityNewsletters© 2024 Healthline Media UK Ltd, Brighton, UK. All rights reserved. MNT is the registered trade mark of Healthline Media. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional. See additional information.© 2024 Healthline Media UK Ltd, Brighton, UK. All rights reserved. MNT is the registered trade mark of Healthline Media. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional. See additional information.AboutCareersAdvertise with usOUR BRANDSHealthlineMedical News TodayGreatistPsych CentralBezzy

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6 Health Benefits of Spinach

Cynthia Sass, MPH, RD

Cynthia Sass is a nutritionist and registered dietitian with master's degrees in both nutrition science and public health. Frequently seen on national TV, she's Health's contributing nutrition editor and counsels clients one-on-one through her virtual private practice. Cynthia is board certified as a specialist in sports dietetics and has consulted for five professional sports teams, including five seasons with the New York Yankees. She is currently the nutrition consultant for UCLA's Executive Health program. Sass is also a three-time New York Times best-selling author and Certified Plant Based Professional Cook. Connect with her on Instagram and Facebook, or visit www.CynthiaSass.com.

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9 Health Benefits of Spinach (and Full Nutrition Facts)

Last updated: October 9, 2023 by Michael Joseph, MSc

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Spinach is one of the most nutritious vegetables in the world.

When it comes to nutrient-density, this leafy green vegetable is difficult to beat.

Although spinach is very low in calories, it is loaded with beneficial nutrients.

This article will provide a science-backed guide to spinach and its health benefits.

What Is Spinach?

Known by the botanical name of ‘Spinacia oleracea,’ spinach is a leafy green vegetable that originated in South-West Asia (1).

There are many different species of spinach, but the vegetable generally has rounded, dark green leaves.

In the present time, spinach grows all around the world, and it is a popular part of the cuisine in many countries.

Spinach is also very adaptable, and people consume it in a variety of different ways, from soups and curries to raw salad leaves.

This leafy green vegetable has a strong, flavorful taste, and a slightly bitter aftertaste, and it can sometimes overpower milder flavors.

On this note, some people prefer sweet potato leaves for their spinach-like flavor but slightly milder taste.

It is nutritionally similar to other leafy greens and shares some common characteristics with green amaranth leaves.

Key Point: Spinach’s origins lie in Asia, but it now enjoys popularity throughout the world. It is a leafy green vegetable with a flavorful and bitter taste.

Nutrition Facts

Here you will find the complete nutritional values for spinach per 100-gram serving (2).

Calories and Macros

Amount (kcal/grams)

Calories

23 kcal

Carbohydrate

3.6 g

Fiber

2.2 g

Sugar

0.4 g

Fat

0.4 g

Saturated Fat

0.1 g

Monounsaturated Fat

Trace amounts

Polyunsaturated Fat

0.2 g

Omega-3

138 mg

Omega-6

26 mg

Protein

2.9 g

As shown in the table, spinach is a very low-energy food and contains a minimal amount of calories.

The calories in spinach are primarily from small amounts of carbohydrates and protein, with minimal fat content.

Vitamins

Amount (% RDA)

Vitamin K1

604 %

Vitamin A

188 %

Folate

49 %

Vitamin C

47 %

Vitamin B2

11 %

Vitamin E

10 %

Vitamin B6

10 %

Vitamin B1

5 %

Vitamin B3

5 %

Vitamin B5

1 %

Spinach is a rich source of minerals, and it is particularly high in vitamin K1 and carotenoid vitamin A precursors.

Minerals

Amount (% RDA)

Manganese

45 %

Magnesium

20 %

Potassium

16 %

Iron

15 %

Calcium

10 %

Copper

6 %

Phosphorus

5 %

Zinc

4 %

Sodium

3 %

Selenium

1 %

Spinach is a rich source of manganese and magnesium, and it contains a range of other minerals in small to moderate amounts.

Key Point: Spinach is a low-calorie vegetable, but it is high in many essential vitamins and minerals.

Spinach Health Benefits

Most of the health benefits that spinach can confer relate to the nutrients it provides.

Additionally, spinach contains some interesting compounds, such as kaempferol and nitrate, and these compounds may have a beneficial impact on our bodies.

1) Rich In Carotenoids (Vitamin A)

Vitamin A is an essential fat-soluble vitamin that can boost immunity and has antioxidant activity (3).

Spinach is one of the biggest food sources of provitamin A carotenoids. However, it is worth noting that carotenoids are not precisely the same as vitamin A.

In contrast to bio-available vitamin A (retinol) found in oily fish, eggs, and organ meats, carotenoids are not in a form the body can readily use (4).

To use carotenoids, our body must first convert these compounds into retinol. For this reason, carotenoids are often called vitamin A precursors.

Unfortunately, the rate at which humans can convert carotenoids to retinol is relatively low. Researchers believe that it takes around 12 parts of carotenoids to have an equivalent effect to 1 part of retinol (5).

However, because spinach still contains such a large amount of carotenoids, this would still provide benefits. Additionally, some carotenoid compounds have further interesting effects rather than just vitamin A activity. We will look at this in greater detail later.

Key Point: Spinach contains a high concentration of carotenoids.

2) Large Source of Vitamin K1

Spinach provides over 604% of the RDA for vitamin K. This essential fat-soluble vitamin plays an important role in several biological processes.

Most notably, vitamin K is associated with cardiovascular and skeletal system benefits (6);

Vitamin K helps to inhibit calcification of the arteries, a causal factor in the development of cardiovascular disease.

Alongside other vitamins and minerals, vitamin K plays a role in the skeletal system. Higher intake appears to reduce the risk of bone mass problems and bone fracture.

Vitamin K1 vs. Vitamin K2?

There are two types of vitamin K; vitamin K1 (phylloquinone) and vitamin K2 (menaquinone).

We can find vitamin K1 mainly in green vegetables and sea vegetation such as seaweed.

In contrast, vitamin K2 occurs in animal foods like cheese, meat, and organ meats, and also in fermented foods such as natto.

Similar to the vitamin A issue, plant sources of vitamin K have poor absorption rates in humans.

Researchers suggest that the efficiency at which humans absorb the vitamin K in spinach could be as low as 10% (7).

That said, since spinach is a significant source of vitamin K, even a worst-case scenario of only being able to absorb 10% would still account for more than 60% of the recommended daily allowance for vitamin K per 100 grams.

We can also increase the absorption rate of all fat-soluble vitamins (A, D, E, K) by consuming them alongside a source of fat.

A bit of butter on top of spinach is not only tastier but healthier too.

Key Point: Spinach contains significant concentrations of vitamin K, a fat-soluble vitamin with several impressive health benefits.

3) Contains a Good Amount of Vitamin C

Among vegetable sources of vitamin C, spinach is one of the best, and it provides almost 50% of the RDA per 100 grams.

Vitamin C is an important vitamin that has several vital functions in our body (8, 9);

Vitamin C assists with the growth and repair of all tissues.

Boosts the immune system and may help to protect against illnesses and infections.

Helps to maintain healthy cartilage, bones, skin, and teeth.

Vitamin C assists with the wound healing process.

The vitamin increases the bioavailability of foods rich in iron.

An easy way to meet 100% of vitamin C’s RDA would be a 200-gram portion of spinach alongside some steak. For extra flavor and better absorption of the fat-soluble vitamins, try sauteing the spinach in the remaining beef fat.

Key Point: Spinach provides a fairly good source of vitamin C, and it provides around half the RDA per 100 grams.

4) High In Folate

Spinach is rich in dietary folate, and it contains 49% of the RDA per 100 grams.

Folate is a member of the B vitamin family, and it has the crucial tasks of producing energy, making new DNA, and creating new red blood cells (10, 11).

Additionally, folate can help to protect against neural tube defects and other pregnancy-related complications.

As a result, it is especially important for pregnant women to consume enough of this vitamin (12).

Key Point: Spinach contains good amounts of folate.

5) High In Fiber

A further advantage of spinach is that it has high fiber levels.

100 grams of this leafy green provides 3.6 grams of carbohydrate, but most of this—2.2 grams—is fibrous carbohydrate.

In other words, over 60% of the carbs in spinach are from fiber.

On this note, fiber has some proven and also some theoretical benefits.

For one thing, higher fiber intake can;

Slow down digestion and reduce spikes in blood sugar levels following a carbohydrate-containing meal (13).

A range of research suggests that, after protein, fiber is the next most important nutrient for satiety. Fibrous carbohydrate is a lot more filling than refined carbs, and it can help to reduce food cravings (14).

Fiber may potentially improve the health of our gut microbiota; the beneficial “bacteria” living in our digestive system. However, further research is necessary on this topic (15).

Key Point: Spinach provides a decent amount of dietary fiber.

6) May Help To Reduce Cancer Risk

Take this one with a pinch of salt, but research suggests that certain compounds in spinach may help to reduce the risk of cancer.

Here are some studies on this topic;

Phytonutrients in spinach have demonstrated they can reduce oxidative damage. This may reduce the risk of inflammation-related conditions (16).

In tests on 12,000 animals, animals with diets containing at least 10% chlorophyll-enriched spinach had a “substantially suppressed tumor development” compared to control. However, we cannot assume the same result in a human study, and there is no way to prove that the spinach extracts were the cause of the lower risk (17).

There is no causal proof that spinach—or any vegetable—can help to prevent disease.

However, since these foods are often a rich source of nutrients and phytonutrients, it is likely that they can help to boost various measures of our health.

Key Point: Spinach may potentially help to reduce the risk of cancer.

7) Contains Nitrate, Which May Improve Vascular Health

Spinach is one of the most concentrated sources of dietary nitrate (18).

This natural compound can accumulate in plants growing in nitrate-rich soil, and it can have some beneficial effects when we consume it.

For example, our gut bacteria can convert nitrate into something called nitric oxide (19).

Markedly, nitric oxide can have significant impacts on vascular health such as lowering blood pressure.

Here is a summary of some recent research;

Nitric oxide may improve physical performance and overall health by enhancing blood flow and reducing blood pressure (20).

Food rich in nitrate appears to improve endothelial function in elderly cardiovascular patients (21).

A randomized, controlled trial demonstrated that a week of meals high in spinach improved blood pressure and arterial stiffness, likely due to spinach’s nitrate content (22).

Key Point: Spinach is a rich source of dietary nitrate, which can has benefits for vascular health.

8) Source of Kaempferol

Kaempferol is a flavonoid polyphenol that we can find in certain plant foods, and spinach is a particularly high source (23).

Numerous studies suggest that this compound may have various anti-diabetic, cardioprotective, and anti-inflammatory effects (24).

Additionally, lab studies have shown that kaempferol can induce cancer cell apoptosis, otherwise known as cell destruction (25).

However, there is no proof of these effects in human clinical trials at this time, so the jury is still out.

Key Point: Spinach contains kaempferol, which has potential benefits for human health.

9) Good For Eyesight

As mentioned earlier, spinach is a significant source of carotenoid compounds.

However, two of these compounds—zeaxanthin and lutein—are associated with specific health benefits for our eyes.

For instance, recent studies suggest that diets rich in these two compounds may protect against macular degeneration and other age-related diseases of the eye (26, 27).

Key Point: The carotenoids zeaxanthin and lutein may help us to maintain a healthy eyesight.

Concerns: Is Oxalate a Problem?

Most things in nutrition are neither black nor white. Just as spinach has many benefits, there are some potential drawbacks to consider too.

The main one of these is oxalate (otherwise known as oxalic acid), an organic acid that spinach contains in high amounts.

Spinach is one of the most concentrated sources of oxalate out of all food (28).

Unfortunately, some people are sensitive to this oxalate, and these individuals may develop kidney stones from a high-oxalate diet. Around 60% of kidney stones are found to contain oxalate (29, 30).

For individuals trying to limit food sources of oxalate, spinach is not a good fit.

However, realistic servings of spinach are not a problem for the majority of people, and many different foods also contain oxalic acid.

Although it is easy to find scare stories about “anti-nutrients” in vegetables, they are not a concern for most people.

Key Point: Spinach contains high amounts of oxalate and this can cause problems for a minority of people. However, most people do not need to worry.

Final Thoughts

Overall, spinach is a very healthy food that has a range of health benefits.

It is rich in vitamins and minerals, and it contains some other bioactive compounds that may further benefit our health.

Due to this leafy green’s impressive nutrient density, it can play an excellent role in a healthy diet.

For more on leafy greens, see this guide to the potential benefits of kale.

Spinach Nutrition Facts and Health Benefits

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Linnea Covington

Linnea Covington has been writing about food for over a decade. From farmers' markets to award-winning restaurants, if the eats prove good, she's there, often trailed by her two young boys.

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Updated on 07/20/21

Spinach: Why It’s Good for You

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