Spinach has long been known as one of the healthiest foods out there. There is more to spinach then just it being good for you. With vitamins such as vitamin K and folate it can help you stay healthy. It has some benefits that will surprise you as well as some that you may want to avoid.
Why Spinach Deserves a Place on Your Plate
One of the best reasons to eat spinach is because it is so versatile. There are many ways you can incorporate it into your diet. Whether it's by putting it in a salad or cooking it with other dishes it goes great with almost anything.
With spinach having 483mcg of vitamin K and 194mcg of folate it can keep you healthy. Spinach is also packed with many other vitamins that are beneficial to your body such as vitamin A and C, iron and magnesium.
Another reason to eat spinach is because it is very filling. If you are looking to eat healthier this can be a great food to have in your diet.
What Makes Spinach so Nutrient Dense?
There are many nutrients found in spinach which all help our bodies stay healthy. Not only does it contain vitamins but minerals and phytonutrients as well. Making it one of the most nutrient packed vegetables. You can eat it raw or cooked!
Here is a quick breakdown of the nutrients and benefits spinach offers:
| Nutrient/Compound | Function | How It Helps | Source |
|---|---|---|---|
| Vitamin K | Blood Clotting | Promotes healthy bones, prevents excessive clotting | 483mcg per 100g |
| Folate | DNA Production | Supports cell growth, prevents neural tube defects | 194mcg per 100g |
| Lutein & Zeaxanthin | Antioxidants | Protects eye health, reduces risk of macular degeneration | Found in leafy greens |
| Nitrates | Blood Circulation | Improves blood vessel health, boosts nitric oxide levels | Common in spinach |
These nutritional highlights showcase why spinach is considered a superfood, making it a great addition to your diet.
Spinach is high in folate which is known to help your body produce DNA and promote cell growth. Another vitamin found in spinach is Vitamin K. This helps keep your blood from clotting too quickly and helps promote healthy bones.
Other nutrients that spinach provides includes lutein and zeaxanthin. These antioxidants can be beneficial for your eyes. Spinach is also high in nitrates which can help promote better circulation.
How Spinach Supports Daily Wellness
By eating spinach on a daily basis you are allowing your body to receive these nutrients that will help keep you healthy.
Spinach is high in fiber which can help you digest food. Along with providing fiber it will also provide you with antioxidants to keep your cells healthy.
- Helps promote healthy bones with vitamin K
- Folate will help your body grow new healthy cells
- Antioxidants to help keep your cells healthy
- Great way to add volume to your meal
- Contains minerals to help keep muscles healthy
Spinach is just one vegetable that you can consume to get these nutrients. Pairing it with other healthy foods can help you get a balanced meal.
Can Spinach Improve Heart Health?
It has been shown to help with heart health because it has many nutrients. Such as potassium, nitrates, fiber and antioxidants. All of these can play a role in your hearts health.
There has also been studies that have shown leafy greens can help the body release nitric oxide. This can cause your blood vessels to open up more and flow at a better rate.
- Can allow your blood vessels to be healthier
- Adds more potassium to your meals
- Has fiber to fill you out in a meal
- Can help with less caloric diets
- Goes great with other healthy foods
Although spinach can be helpful to eat for your heart. Make sure your exercising, sleeping and eating less processed foods.
Best Ways to Eat Spinach Every Day
If you enjoy eating spinach cold try adding it to salads or on top of your sandwich. This will give you a nice soft feel to your meal. If you buy baby spinach you wont have to prep much before consuming.
When spinach is cooked it shrinks down to a very small amount. Which allows you to consume more spinach at one time. Steamed or pan sauteed spinach will have most of the nutrients you need.
Mix spinach into smoothies or put it in an omelet or over some grains. If you add spinach to your meal with some type of olive oil or avocado you will be getting the benefits of Vitamin K as well.
Who Should Be Careful With Spinach?
There are many reasons why you should eat spinach daily. There are also a few things to note if you have these conditions. Spinach can be detrimental to some if they overconsume it.
If you are on blood thinners you may want to maintain a constant amount of vitamin K. If you increase or decrease your intake of spinach this could affect your dosage of medication.
- Constant amount of vitamin K for those on blood thinners.
- If you have had kidney stones in the past.
- Over consumption of spinach can lead to discomfort in your stomach.
- If you have an allergy to spinach.
- Consult with your doctor about any medication interactions.
Also consult with your doctor if you have any dietary restrictions.
What Side Effects Might Appear?
Side effects can occur but most of the time will not be experienced if you eat a normal amount. Side effects usually come from over consumption or someone may have an allergic reaction to the vegetable.
There are high levels of oxalate which has been linked to kidney stones. If someone eats spinach excessively they could build up a dangerous level. Eating too much raw spinach could also cause gas.
If spinach is not washed properly there can be bacteria. This goes for all fruits and vegetables. Making sure you rinse them off and store them in the fridge will allow your spinach to stay fresh and crisp.
Fresh Versus Cooked: Which Is Better?
Spinach can be beneficial fresh or cooked. There are pros to both methods. Eating it fresh will give you that nice fresh taste. Its also good if you want something quick and easy.
When spinach is cooked it can allow you to consume more of it. Some nutrients are released when cooking spinach. By having it cooked you are able to enjoy more of the spinach.
It really depends on what you are trying to accomplish during your week. You can always mix fresh spinach salads and cooked spinach.
How Much Spinach Fits Into a Healthy Routine?
There's no exact number to aim for. Just make sure your adding it to most meals. Try to include spinach along side other veggies in your diet. Not every meal but have some variety of vegetables you're eating.
When consuming spinach daily mix up how your using it. One day raw another day cooked or you can drink it. If your consuming spinach daily add protein to your meal. Spinach goes great with eggs, beans, yogurt and many more foods. Once you portion your meal properly you'll find yourself wanting to add other vegetables as well. Kale is great to rotate out during the seasons.
