Spinach is an edible, low-calorie, low-fat leafy vegetable with a high amount of nutritional properties and benefits. It is easily perishable and susceptible to alterations in its nutrient content.
In the following article we will delve into spinach, its nutritional properties and benefits, in addition to solving the doubt about whether spinach produces some kind of side effect.
What are spinach?
Spinach or Spinacea oleracea L, are edible green leafy vegetables, they can be smooth or curly. They are marketed fresh and their origin comes from China , before being introduced to Europe in the 7th century. They have a high nutritional content, focused on providing fiber and micronutrients such as vitamin A and C , as well as minerals such as iron. (1)
Note: Spinach is a superfood and has quite a distinctive flavor. Its leaves are light and outstanding due to their preventive and regenerative power.
Nutritional properties of spinach
The nutritional contribution of spinach is quite broad and important, its main contribution stands out for being fiber, iron, magnesium, folates, vitamin C and b-carotenes (compounds that, in addition to being transformed into vitamin A when they are in our body, confer properties antioxidants and support the immune system). A 100g edible portion of spinach can provide: (2)
- Energy: 31 KCal
- Protein: 2.6g
- Carbohydrates: 1.2 gr
- Fibra: 6,3 gr
- Water: 89.6 grams
- Calcium: 90 mg
- Phosphorus: 55 mg
- Potassium: 423 mg
- Vitamin C: 30 mg
- Vitamina A: 542 mg
- Vitamin B6: 0.18 mg
- Vitamin E: 2 mg
What benefits do spinach bring us?
Depending on its nutritional contribution and biological quality , spinach confers several benefits to the health of its consumers. They will be mentioned and described below to allow their recognition and use.
1. They strengthen the immune system
Due to its micronutrient and antioxidant content , spinach can benefit the consumer by strengthening their immune system, thus allowing an increase in the production of defenses and the speed of response to any external agent.
To highlight: Among the antioxidants present in spinach, lutein and zeaxanthin stand out , who precisely focus on the functionality of the immune system and the protection of our body’s red blood cells, in addition to protecting against oxidative deterioration. (3)
2. They reduce the risk of cardiovascular diseases
Nitrates have always been one of the fundamental bases in the treatment of cardiovascular diseases, since it has been confirmed that they help regulate blood pressure (4) . In fact, there are several studies that have confirmed that regular consumption of spinach helps regulate blood pressure . (5)
Important: A recent study published by the Karolinska Institutet in Stockholm , Sweden, has proven that the inorganic nitrates in spinach produce nitric oxide , which helps to dilate the arteries and maintain a stable blood pressure level (6) . In other words, eating spinach contributes to a healthier heart and prevents heart disease.
3. They help reduce oxidative stress
Oxidative stress is a consequence of the imbalance between oxidant and antioxidant species in the body, which leads to cell deterioration and death (7) . It is associated with aging and various chronic diseases such as atherosclerosis, cancer, Alzheimer’s disease, etc.
Note: Spinach is a vegetable rich in antioxidant compounds and, as such, its consumption has been shown to significantly reduce oxidative stress caused by free radicals. (8)
4. They help prevent eye diseases
The antioxidants lutein and zeaxanthin, present in large amounts in spinach, protect the eyes from diseases mainly associated with age. Lutein and zeaxanthin are pigments responsible for coloring many foods , both of plant and animal origin, and are also found in certain parts of the human eye.
Its function is to protect the eyes from possible damage caused by sunlight and according to numerous studies, they can prevent cataracts and macular degeneration. (7)
Bottom line: These antioxidants have even been shown to reverse existing eye damage.
5. They strengthen muscles, bones and skin
Scientific studies and research have focused on demonstrating that spinach really has an effect on muscle strengthening and it is not just a myth. The content of iron, calcium and magnesium are responsible for this particular benefit, significantly improving sports performance and muscle strength.
You should know: The vitamin K present in spinach positively influences bone health by acting as a modifier of bone matrix proteins, improving the absorption of calcium in our body . For its part, vitamin C and antioxidants protect the skin and preserve its health. (8)
6. They fight anemia
Anemia is a disorder or syndrome that is characterized mainly by iron deficiency in the body , in addition to an abnormal decrease in the size of red blood cells.
The high content of this mineral in spinach, plus its contribution of vitamin C, facilitates the absorption and assimilation of iron in the body and therefore combats and prevents anemia. (9)
7. They promote gastrointestinal health
The fiber contribution conferred by spinach when included in the diet favors the digestive process and therefore gastrointestinal health. Its water content also reduces the risk of constipation and promotes activity in the digestive tract.
8. They protect against some types of cancer
Spinach contains two elements called monogalactosyl diacylglycerol (MGDG) and sulfoquinovosyl diacylglycerol (SQDG) , which have been shown to delay the development of cancer (10) . Several studies have found evidence that spinach consumption may reduce the risk of breast or prostate cancer.
Other research has also found that compounds in spinach slow tumor growth and size and may even suppress cancer formation. (eleven)
To highlight: The high amount of antioxidants that spinach contains also plays an important role in preventing and protecting the body against cancer.
Does spinach have any negative effects on health?
Spinach is generally a safe food , but in certain cases it can have unwanted effects in some people. For example, the consumption of spinach is not recommended in people who are following an anticoagulant treatment due to its high content of vitamin K, a natural coagulant.
Important: People with kidney stones or prone to developing them should also avoid eating spinach, since it is rich in calcium and oxalates, major components in the formation of kidney stones. (12)
Key Findings
- Spinach is a green leafy vegetable, with a characteristic flavor and a high content of nutrients and properties . They contain a large amount of fiber, vitamins and minerals.
- Due to its percentages of fiber and water, spinach favors the activity of the digestive tract and prevents constipation.
- Spinach allows the strengthening of the immune system due to its content of vitamins and antioxidants.
- Spinach helps regulate blood pressure and produces nitric oxide, which helps dilate arteries and keep blood pressure stable.
- They contain two important elements that through studies have shown their ability to delay the possible development of cancer cells . These elements are monogalactosyl diacylglycerol (MGDG) and sulfoquinovosyl diacylglycerol (SQDG).
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.