Nutrition & Health

Find out The Nutritional Value of Spinach

The benefits and risks

Before revealing the nutritional value of spinach, I will give you a comprehensive overview of spinach and its origin, so continue with me ..

Spinach (Spinacia Oleracea) is a vegetable as green leaves that first appeared in Persia and is believed to have moved from there to China and the rest of the countries, as it was used by most cultures throughout history, especially in the countries of the Mediterranean and Southeast Asia because of the ease with which it was added to many food recipes. .

Spinach belongs to the marigold family, and they associate this name with beets and quinoa. In addition, we consider it very healthy, as it is packed with nutrients and antioxidants.

Eating spinach benefits eye health, reduces oxidative stress, helps prevent cancer, and lowers blood pressure levels.

There are many ways to prepare spinach. You can buy them canned or fresh and have them cooked or raw. They are delicious on their own or in other dishes.

The nutritional value of spinach

The nutritional value of spinach

The nutritional value of spinach in every 100 grams 3.5 ounce serving:

  • Calories: 23
  • Water: 91%
  • Protein: 2.9 grams
  • Carbs: 3.6 grams
  • Sugar: 0.4 grams
  • Fiber: 2.2 grams
  • Fat: 0.4 grams


Most of the carbohydrates in spinach comprise fiber, which is healthy. Spinach also contains small amounts of sugar, mostly as glucose and fructose.


Spinach is high in insoluble fiber, which may boost your health in several ways.

Vitamins and minerals:

Spinach is an excellent source of many vitamins and minerals, including:

  • Vitamin A: Spinach is high in carotenoids, which your body can convert into vitamin A.
  • Calcium: This mineral is essential for healthy bones and an important signaling molecule for the nervous system, heart, and muscles.
  • Vitamin C: This vitamin is a powerful antioxidant that promotes healthy skin and immune function.
  • Vitamin K1: This vitamin is necessary for blood clotting. Notably, one leaf of spinach contains more than half of your daily needs.
  • Folic acid: Also known as folic acid or vitamin B9, this compound is vital for pregnant women and is essential for normal cellular function and tissue growth.
  • Iron: Spinach is an excellent source of this essential mineral. Iron helps produce hemoglobin, which transports oxygen to the body’s tissues.

Spinach also contains many other vitamins and minerals, including potassium, magnesium, and vitamins B6, B9, and E.

Plant compounds

Spinach contains many important plant compounds, including:

  • Lutein: it links this compound to improve eye health.
  • Kaempferol: This antioxidant reduces the risk of cancer and chronic disease.
  • Nitrates: Spinach contains high amounts of nitrates, which may promote heart health.
  • Quercetin: This antioxidant might prevent infection and inflammation. Spinach is one of the richest dietary sources of quercetin.
  • Zeaxanthin: Like lutein, zeaxanthin can also improve eye health.

The health benefits of spinach

The health benefits of spinach

Spinach has many health benefits. They have been shown to improve oxidative stress, eye health, and blood pressure.

Oxidative stress

Free radicals are by-products of the metabolism process. They can cause oxidative stress, which speeds up aging and increases the risk of cancer and diabetes.

However, spinach contains antioxidants that fight oxidative stress and help reduce the damage it causes.

One study (1, 2, 3) of eight healthy people found that spinach helped prevent oxidative damage. Although this study was tiny, its results are supported by other animal and human research.

Eye health

Spinach is rich in zeaxanthin and lutein, which are the carotenoids responsible for the color in some vegetables.

Human eyes also contain high amounts of these pigments, which protect your eyes from damage caused by the sun’s rays.

Several studies show that zeaxanthin and lutein work to prevent macular degeneration and cataracts, which are two of the principal causes of blindness.

Cancer prevention

Spinach contains two ingredients, MGDG and SQDG, which might slow cancer growth. In one study, these compounds helped slow tumor growth in the cervix. It also reduced the size of the tumor.

Several human studies link consumption of spinach with a reduced risk of prostate cancer. Eating spinach also helps prevent breast cancer.

Spinach contains large amounts of antioxidants, which may also fight cancer

Blood pressure

Spinach contains high amounts of nitrates, which have been shown to help control blood pressure levels and reduce the risk of heart disease.

Some studies in 27 people found that eating spinach effectively reduced blood pressure levels. Several other studies have noted similar effects, showing that spinach promotes heart health.

Potential negatives

We consider spinach a healthy food. However, it may cause harmful effects in some individuals.

kidney stones

Kidney stones caused by a buildup of acids and mineral salts. The most common type is calcium stones, which are composed of calcium oxalate.

Spinach is high in calcium and oxalate, so people at risk of developing kidney stones should limit their intake.

Blood clot or Thrombosis

Spinach is high in vitamin K1, which has many functions in the body but is known for its role in blood clotting.

It might interfere with blood-thinning medications. People who take blood thinners, such as warfarin, should consult their doctor before consuming large amounts of spinach.


Spinach is nutritious and has shown to benefit health in several ways. Being it reduces oxidative stress, improves eye health, and helps prevent heart disease and cancer.

If you are interested in the nutritional value of spinach, it is an easy food to add to your diet because it contains fewer calories.

To Read: Know The Best Time to Eat – Dangerous Scientific Facts!

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