Is Spinach Good for You?
It’s no secret that greens are an essential part of a healthy diet. Most nutritionists recommended a daily serving of 2-5 cups.,et, studies show both adults and children are simply not eating enough of these highly nutritious vegetables.
Green, leafy vegetables, like kale and spinach, provide the body with essential nutrients, vitamins, fiber and more. They also reduce the risk of developing diseases such as cancer, heart disease, diabetes, obesity, and more.
One of the best and most accessible options to consider when aiming to increase your intake of green vegetables is spinach. This vitamin powerhouse is a versatile veggie that can be enjoyed in many ways beyond just salad so that you can reap its bountiful benefits and be on your way to a healthier you.
How Healthy Is Spinach?
Like its fellow leafy greens, spinach is an excellent source of vitamins K and A, making it one of the healthiest foods on the planet.
If you’re looking for a veggie that will deliver a hefty punch of nutrients, this is a bonafide superfood. Known also for providing loads of iron and folate, it is great for increasing your energy levels and improving your digestion.
Spinach Nutrition Facts
A well-balanced veggie, the nutrient content of spinach is one to be envied. One 100 gram serving of raw spinach contains 25 calories and provides 2.8 grams of protein, 0.8 grams of fat, 1.6 of carbohydrates, and 2.8 of fiber.
What Are the Benefits of Spinach?
A nutritious leafy green that’s also low in calories, there are many reasons why spinach is the star of the show. Not only is it packed with key vitamins and minerals, but it can improve eye health, blood pressure, digestion, skin issues and more.
As a low-calorie food packed with fiber, antioxidants and protein, spinach can also help you maintain a healthy weight and stay fuller for longer. Here are some more health benefits to eating spinach daily.
Vitamins and Minerals
There is not enough room to cover every important vitamin and mineral in spinach, for they are abundant. Here is a preview of some of this leafy green’s most valuable nutritional assets:
- Vitamin A
- Vitamin C
- Vitamin K1
- Folic acid
If you’re looking out for your eye health, spinach is a great way to prevent blindness, cataracts and eye degeneration.
Plentiful in natural pigments zeaxanthin and lutein, this leafy green also feeds the eyes. These pigments may help protect the eyes from sunlight damage and even correct previous eye damage.
Because it is loaded with potassium, spinach can also help lower high blood pressure and sodium levels. Previous studies have shown that regularly consuming spinach promotes a healthy heart and the widening of blood vessels.
Spinach’s vitamin K is also key to boosting heart health and preventing blood clot formation.
High in antioxidants like alpha-lipoic acid, spinach is also great for those who have diabetes. Along with being able to reduce numbness in the hands and feet, a recurring symptom for diabetics, eating spinach can also help lower glucose levels and increase insulin sensitivity.
The plentiful fiber in spinach works wonders for your digestion. If you’re suffering from constipation or are simply looking to become more regular in the bathroom. Its high fiber and water content will keep your digestion running like a well-oiled machine.
Skin and Hair
The health benefits of spinach don’t end with digestion. We all want glowy, youthful skin, and spinach can help us obtain it. Vitamins C supports the growth of collagen for firmer, radiant skin.
Vitamin A, on the other hand, boosts tissue growth and sebum production for stronger nails and healthier, shiny hair.
Other Benefits of Spinach
One other major perk of eating spinach is that it is abundant in folate, or vitamin B-9, which promotes red blood cell production and is extremely beneficial during periods of growth like adolescence, infancy and pregnancy.
A diet high in spinach is recommended during pregnancy to increase folate intake and reduce the risk of neural tube defects.
How to Eat Spinach
Beyond the apparent salad, there are many easy ways to incorporate spinach into your diet and meals. Here are a handful of fun and creative ways to boost your meals with spinach’s vitamins and minerals.
- Add spinach to your favorite turkey and cheese sandwich or wrap instead of lettuce.
- Making eggs? Add some spinach to your omelet to make it greener.
- Looking to indulge in some pasta? Why not add a bag of spinach to your pot.
- Better yet, make a pesto sauce blended with some spinach for an extra dose of nutrients.
- Add spinach to your favorite stews, soups and casseroles.
- Saute spinach into your favorite stir fry for an extra serving of veggies alongside broccoli, carrots, mushrooms and peppers.
- Looking for a quick side dish to your grilled chicken or salmon? Saute some baby spinach in olive oil and serve with red pepper flakes and parmesan cheese.
- Make the most of your breakfast by blending spinach into your favorite smoothie. You won’t be able to taste it, but your body will thank you for the smart addition.
If you want to add more than just a handful of spinach to your smoothies, powdered spinach is a smart way to get your fix of this green’s vital macronutrients, vitamins and minerals.
Spinach powder’s benefits are its versatility and convenience. You can get creative and add it to your bread doughs, sauces and more, for a boost of color and nutrients.
Every day we hear about a new and trendy superfood promising to fix all of our problems and save us from all kinds of ailments. Yet, when it comes to nutrition, we don’t really need any rare or luxurious ingredients to keep ourselves healthy.
Leafy greens like spinach are an easy way to boost our diets and enhance our overall health. With its proven benefits toward our physical and mental health, spinach is a kitchen staple and a lifesaver at the same time.