Spinach: Health
Benefits, Uses, Precautions
Written by Megan
Ware RDN LD
Last updated: Sun 13 September 2015
Popeye
was definitely on to something. Spinach is a super food loaded with tons of
nutrients in a low calorie package.
Dark
leafy greens like spinach are important for skin and hair, bone health, and
provide protein, iron, vitamins and
minerals.
The
possible health benefits of consuming spinach include improving blood glucose
control in diabetics, lowering the risk of cancer, lowering blood pressure, improving bone health, lowering the
risk of developing asthma and
more.
This
MNT Knowledge Center article is part of a collection of features on the health benefits of popular foods,
all written and reviewed by our qualified nutritionist.
Possible health benefits of spinach
Diabetes
management: spinach contains an antioxidant known as alpha-lipoic acid, which has
been shown to lower glucose levels, increase insulin sensitivity
and prevent oxidative stress-induced changes in patients with diabetes. Studies on alpha-lipoic acid have also shown
decreases in peripheral neuropathy and/or
autonomic neuropathy in diabetics.1
Of
note, most studies have used intra-venous alpha-lipoic acid and it is unsure
whether oral supplementation would elicit the same benefits.1
Cancer
prevention: Spinach and other green vegetables contain chlorophyll
which has shown to be effective at blocking the carcinogenic effects of
heterocyclic amines which are generated when grilling foods at a high
temperature.2
Asthma
prevention: The risks for developing asthma are lower in people who
consume a high amount of certain nutrients. One of these nutrients is beta-carotene, of which spinach is an excellent source.
Apricots, broccoli, cantaloupe, pumpkin and
carrots are also rich sources of beta-carotene.3
Lowering
blood pressure: because of its high potassium content,
spinach is recommended to those with high blood pressure to negate the effects of
sodium in the body. A low potassium intake may be just as big of a risk factor
in developing high blood pressure as a high sodium intake.4
Other high
potassium foods include potatoes, tomatoes, lima beans and oranges.
Bone
health: Low intakes of vitamin K have been associated with a
higher risk for bone
fracture. Adequate vitamin K consumption is important for good
health, as it acts as a modifier of bone matrix proteins, improves calcium absorption
and may reduce urinary excretion of calcium.5
Promotes
regularity: Spinach is high in fiber and water content, both of which
help to prevent constipation and promote a healthy digestive
tract.
Healthy
skin and hair: Spinach is high in vitamin A, which is
necessary for sebum production to keep hair moisturized. Vitamin A is also
necessary for the growth of all bodily tissues, including skin and hair.
Spinach and other leafy greens high in vitamin C are imperative for the
building and maintenance of collagen,
which provides structure to skin and hair.
Iron-deficiency
is a common cause of hair loss, which can be prevented by an adequate intake
of iron-rich foods, like spinach.
Nutritional breakdown of spinach
One
cup of raw spinach contains 27 calories,
0.86 grams of protein, 30 milligrams of calcium, 0.81 grams of iron, 24
milligrams of magnesium,
167 milligrams of potassium, 2813 IUs of Vitamin A and 58 micrograms of folate.
Most of the
calories in spinach come from protein.
Spinach
is one of the best sources of dietary potassium, weighing in at 839mg per cup
(cooked). To compare, one cup of banana has about 539mg of potassium.
A lack of iron in
your diet can effect how efficiently your body uses energy. Spinach is a great
non-heme source of iron, along with lentils, tuna and eggs.
Spinach contains
approximately 250mg of calcium per cup (cooked), however it is less easily
absorbed than calcium from sources like dairy products. Spinach has a high
oxalate content, which binds to calcium deeming it unavailable for use in our
bodies.
When it's all said
and done, our bodies can only absorb about 5% of the calcium in spinach (about
12.5mg per cup) whereas the absorption rate from calcium in milk is about 28%
(300mg of calcium in one cup of milk at a bioavailability level of 28% would
provide 84 mg per cup).
Spinach is also one
of the best sources of dietary magnesium, which is necessary for energy
metabolism, maintaining muscle and nerve function, heart rhythm, a healthy
immune system and maintaining blood pressure. Magnesium also plays a part in
hundreds more biochemical reactions that occur in the body.
Those
with digestive disorders, alcoholic, older adults and individuals taking
medications such as antibiotics and
diuretics are more likely to have a magnesium deficiency and should consume
more leafy greens.
Spinach
also contains vitamin K, fiber, phosphorus and thiamine.
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