Spinach is a leafy green vegetable that belongs to the amaranth family. It is related to beets and quinoa, and it is loaded with nutrients and antioxidants.
Eating spinach may benefit eye health, reduce oxidative stress, help prevent cancer, and reduce blood pressure levels.
You can buy it canned, frozen, or fresh and eat it cooked or raw. It is delicious either on its own or in other dishes.
Reasons to Eat Spinach
1. Packed with Nutrients
Spinach is an extremely nutrient-rich vegetable. It is an excellent source of many vitamins and minerals like carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium.
One cup of raw spinach contains:
- 7 calories
- 0.86 grams of protein
- 30 milligrams of calcium
- 0.81 grams of iron
- 24 milligrams of magnesium
- 167 milligrams of potassium
- 2,813 International Units (IU) of vitamin A
- 58 micrograms of folate
Spinach also contains many plant compounds that can improve health such as lutein, kaempferol, nitrates, quercetin, and zeaxanthin.
2. Improves Digestive Health
Spinach is high in insoluble fiber which may help digestion and help prevent constipation.
3. Lowers Cancer Risk
Several human studies link spinach consumption to a reduce risk of prostate cancer. Spinach has also been linked to lower breast cancer risk.
4. Reduces Oxidative Stress
Spinach contains antioxidants which fight oxidative stress. Oxidative stress is caused by free radicals, which are byproducts of metabolism. Oxidative stress triggers accelerated aging and increases your risk of cancer and diabetes.
5. Reduces Blood Pressure
Spinach contains high amounts of nitrates, which have been shown to help moderate blood pressure levels and lower the risk of heart disease.
6. Boosts Eye Health
Spinach is rich in zeaxanthin and lutein, which are carotenoids responsible for color in some vegetables. Human eyes also contain high amounts of these pigments, which protect your eyes from damage caused by sunlight.
Ways to Enjoy Spinach
- Smoothies: Throw a handful of fresh spinach leaves into a smoothie.
- Salads: Use raw spinach leaves as a main ingredient in a delicious vegetable salad.
- Pasta: Fold raw spinach leaves into freshly cooked pasta to make a healthy pasta salad.
- Eggs: Add a handful of fresh spinach leaves to an omelet, frittata or scramble.
- Dips: Make a dip with spinach, such as spinach and artichoke dip or spinach and goat cheese dip.
- Sandwiches: Add raw spinach leaves to a sandwich, wrap, or flatbread.
- Soups: Add spinach leaves to soup during the last few minutes of cooking till they wilt.
- Pesto: Use spinach instead of basil in your traditional pesto recipe.
- Hummus: Add a handful to your homemade recipe for a healthier hummus.
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