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Ten Amazing Health Benefits of Spinach

by | Diet and Nutrition

Sep 18, 2020

Spinach originated from Persia and is considered to be very healthy. It’s a leafy green flowering plant and a member of the amaranth family. Which makes it related to quinoa and beets? Presence of essential nutrients and antioxidants are major health benefits of spinach. This makes spinach important for medical benefits. 

There are three different types of spinach: semi-savoy, savoy, and smooth leaf. Using preservative measures such as freezing, canning, or dehydration, can help it last.

Spinach is rich in iron, manganese, magnesium, vitamins A, C, and K. Here are ten reasons why you should add spinach to your daily meal.

10 Important Health Benefits Of Spinach


1. Strengthen The Bones

Spinach has numerous health benefits, one of which is that it strengthens the bones. Spinach is a rich source of Vitamin K, which contributes to developing a protein called Osteocalcin. This protein is responsible for maintaining calcium in the bones. 

Also, spinach is a great source of calcium, in addition to being rich in vitamin K, there is also a good amount of vitamin D, dietary fiber, potassium, magnesium, a. All of these essential nutrients are good for bone health.

Adequate vitamin K assimilation is essential for healthy living. It acts as a modifier of bone matrix proteins and improves calcium absorption.

It also may reduce the amount of calcium that leaves the body in urine. Hence, the importance and health benefits of spinach for regular consumption.

2. Keeps Your Skin, Hair, And Nails Healthy

Spinach is rich in high-quality vitamin A. The nutrient regulates oil production in the skin pores and hair follicles to moisturize. Vitamin A in spinach also protects the skin from ultraviolet radiation.

It fights oxidative stress occurring on the dermal layers and promotes skin health. Spinach also contains vitamin C. Studies prove vitamin C can promote collagen synthesis. (1)

Magnesium and iron also promote hair health and improve physical appearance. Iron deficiencies may sometimes lead to hair loss.

Spinach, being a rich source of iron, prevents hair loss. Spinach also contains biotin, a mineral that helps treat brittle nails.

3. Helps Keep The Body Calm And Relaxed

The stress and tension you get every day also have negative effects on you. Health benefits of spinach increase by adding spinach to your diet. It is rich in magnesium and zinc that will ensure proper rest. Goodnight’s rest is an excellent way to deal with mental illness. 

Besides, people who rest well will remain more calm and relaxed during the day—so consuming spinach at least once a day is an investment in your mental wellbeing. 

4. Spinach Prevents Cancer

Another benefit of spinach is cancer prevention. Vitamin A in spinach may reduce the risk of breast cancer. Spinach has high amounts of antioxidants, which also fight cancer. It is also an excellent source of antioxidants lutein, violaxanthin, zeaxanthin, and neoxanthin.

These are anti-inflammatories, which can be helpful in cancer prevention. Also, spinach contains other cancer-fighting elements still under study. Spinach’s high levels of chlorophyll also contain anti-cancer and anti-carcinogen effects.

5. Moderate Blood Pressure Level

There are high amounts of nitrates in spinach. So, people who consume it can regulate blood pressure levels. It also works to reduce heart disease risk. Due to the high level of potassium, spinach is a diet recommendation for high blood pressure. 

Spinach nitrates also relieve arterial stiffness, which can lead to high blood pressure. Spinach leaf proteins are also useful in the treatment of hypertension.

This mineral widens and relaxes the blood vessels, thereby promoting blood flow. Spinach contains magnesium that is vital in regulating blood pressure levels.

Ten Amazing Health Benefits of Spinach

6. Spinach Helps In Diabetes Management

Alpha-lipoic acid is an antioxidant present in spinach, which increases insulin sensitivity. It also lowers glucose levels and prevents oxidative in diabetic patients. The spinach’s alpha-lipoic acid content decreases autonomic neuropathy and peripheral neuropathy in people with diabetes (2).

Doctors sometimes recommend that patients limit their carbohydrate consumption. Spinach is a veggie that is low in carbohydrate content, which keeps diabetes in check.

Spinach is super-low in calories, as well. Foods with fewer calories are generally responsible for stabilizing blood sugar levels.

7. Asthma Prevention

The health benefits of spinach also extend to relieving asthma in some people. It also contains folate (a B vitamin), which is crucial for asthmatic patients. Oxidative stress plays a role in asthma.

So, regular consumption of spinach supplies vitamin C to combat oxidative stress. This aids in asthma treatment and reduces episodes. The magnesium content in spinach makes it very helpful for asthmatic patients.

Magnesium can be an effective emergency treatment for asthma attacks. Beta-carotene may also help people living with asthma reduce their symptoms. So, these people may find relief by adding spinach to their diet.

8. Aids In Weight Loss

You can’t talk about the health benefits of spinach without mentioning weight loss. Adding spinach leaves may help some people lose weight.

Spinach leaves are also low in calories. High amounts of fiber content also regulate low blood sugar and prevent constipation. 

When you consume it often, you also get the benefit of proper digestion. All you need to do is add spinach to your daily diet. There are lots of recipes on the internet you can experiment with. Spinach reduces your appetite and gives the feeling of fullness.

9. Spinach Keeps The Eye Healthy

Raw spinach contains powerful phytochemicals. A carotenoid like lutein is known to obstruct and prevent eye damage due to visible blue light.

This carotenoid is in spinach, and it protects the vision. Lutein protects the eyes from macular degeneration and cataracts. 

Spinach also contains a reliable amount of vitamin A. Thus, it helps build healthy mucus membranes for healthy eyesight. A cup of spinach gives you a full day’s need for vitamin A.

10. Prevent The Appearance Of Acne

Consumption of spinach helps reduce the inflammation on the skin to prevent acne. A paste of water and spinach is all you need to treat acne at home. Apply the paste on your face and leave it for about twenty minutes. It will help reduce inflammations and get rid of excess oil and dirt.

Bottom Line

Spinach also is rich in iron, manganese, magnesium, vitamins A, C, and K. The numerous health benefits of spinach surely make it one vegetable that you may have to include in your daily diet.

You can see how it can benefit eye health, its essential role in weight loss, and its power to reduce blood pressure levels, and other surprising benefits.

By Sara Leandro

Sara Leandro is a certified health coach who helps others feel their best through individualized lifestyle changes that meet their unique needs and health goals. She covers topics ranging from health and productivity to relationships.

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