The Health Benefits of Spinach

Good Old Spinach: Now a Superfood!

The wondrous health benefits of spinach have been known for centuries. Now we know that spinach is actually one of the healthiest vegetables you can eat. Just the dark green colour and pearly shine of the leaves tells us they are bursting with vitamins, minerals, and tons of goodness.

Spinach is known to be of Persian origin, but it quickly spread to and across Europe in the 12th century. Today spinach is classed as a superfood — a nutrient-rich food that is beneficial to health and well-being. (1)

This well-known muscle-builder is a food that should be eaten on a daily basis because of its profound health benefits. Spinach benefits all parts of the body and is well known for enhancing memory and brain-function, however there is a caution you must be aware of...

Nutritional Value of Spinach

• Fat: Spinach contains 0% saturated fat. One serving has just 7 calories, making it ideal for any weight loss program. It is rich in Omega 3 fatty acids, which are essential for a healthy heart and brain.
• Carbohydrates: Spinach contains no carbohydrate at all — perfect for those low-carb days.
• Cholesterol: 0%, meaning spinach will not be clogging up any arteries.
• Fibre: Spinach is a good source of dietary fibre (3%), making it good for digestion and intestinal health.
• Protein: Spinach is 30% protein, so it can be an important part of any vegetarian or vegan diet.
• Vitamins: Vitamins A (56%), C (14%), E, K, B6, Thiamin, Riboflavin and Folate are all abundant in spinach — essential for healthy eyes, bones, and all body organs.
• Minerals: Spinach is rich in calcium, magnesium and phosphorus, important for healthy bones and teeth, and also iron, which is essential for healthy blood. (4)

How to Eat Spinach

• Juice: Spinach can be eaten raw or cooked, and since it contains a large quantity of water it can also be made into juice.
• Salads: Add goat's cheese or feta, some pomegranate or dried figs to baby spinach, drizzle with olive oil and balsamic vinegar. Alternatively, add wild Atlantic salmon, ripe avocado, pine-kernels and your favourite dressing.
• Cooked: Cooked spinach has been shown to contain the same amount of nutrients per 100g serving. (7) Spinach can be added to stews, omelettes and even pulses such as chick-peas.

However, spinach is also high in oxalate, a compound that can lead to the formation of kidney stones — so patients with calcium oxalate kidney stones should avoid overdoing it with this veggie. (8)

References

(1) bbcgoodfood.com/howto/guide/ingredient-focus | (2) nutritiondata.self.com/facts/vegetables-and-vegetable-products | (3) health.harvard.edu/staying-healthy/listing_of_vitamins | (4) medlineplus.gov/minerals.htm | (7) vegetariantimes.com/blog/nutrition-face-off-raw-vs-cooked-spinach | (8) niddk.nih.gov/health-information/health-topics/urologic-disease/diet-for-kidney-stone-prevention