Eating spinach may benefit eye health, reduce oxidative stress, help prevent cancer, and reduce blood pressure levels.Fiber Spinach is high in insoluble fiber, which may boost your health in several ways ( 2 ).Vitamins and minerals Spinach is an excellent source of many vitamins and minerals, including (3): Vitamin A.Spinach also contains several other vitamins and minerals, including potassium, magnesium, and vitamins B6, B9, and E. SUMMARY Spinach is an extremely nutrient-rich vegetable.It packs high amounts of carotenoids, vitamin C, vitamin K, folic acid, iron, and calcium.Spinach contains high amounts of nitrates, which may promote heart health.Spinach contains high amounts of nitrates, which may promote heart health.SUMMARY Spinach boasts many plant compounds that can improve health, such as lutein, kaempferol, nitrates, quercetin, and zeaxanthin.Health benefits of spinach Spinach is extremely healthy and linked to numerous health benefits.However, spinach contains antioxidants, which fight oxidative stress and help reduce the damage it causes.One study in eight healthy people found that spinach helped prevent oxidative damage.Eye health Spinach is rich in zeaxanthin and lutein, which are the carotenoids responsible for color in some vegetables.Several human studies link spinach consumption to a reduced risk of prostate cancer.Additionally, spinach packs high amounts of antioxidants, which may also fight cancer ( 27 ).Blood pressure Spinach contains high amounts of nitrates, which have been shown to help moderate blood pressure levels and decrease your risk of heart disease (28, 29).One study in 27 people found that eating spinach effectively lowered blood pressure levels.It may reduce oxidative stress, promote eye health, fight cancer, and regulate blood pressure.This leafy green is also very high in vitamin K1, which can be a problem for people on blood thinners.
Spinach: Nutrition, health benefits, and diet
The possible health benefits of consuming spinach include improving blood glucose control in people with diabetes , lowering the risk of cancer , and improving bone health, as well as supplying minerals and vitamins that can provide a range of different.Dark, leafy greens like spinach are important for skin, hair, and bone health.They also provide protein, iron, vitamins, and minerals.However, it is less easily absorbed than calcium obtained from dairy sources.A lack of iron in the diet can affect how efficiently the body uses energy.Due to its high potassium content, spinach is recommended for people with high blood pressure.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 the amount of calcium that leaves the body in urine.Spinach is high in fiber and water, both of which help to prevent constipation and promote a healthy digestive tract.Spinach and other leafy greens high in vitamin C are crucial for the building and maintenance of collagen, which provides structure to skin and hair. .
Is Eating Spinach Every Day Good for You? Health Benefits
Oxalic acid present in spinach binds with zinc, magnesium, and calcium because of which the body does not absorb enough nutrients, which may lead to a mineral deficiency.High amounts of purines and oxalates can trigger conditions such as kidney stones and gout (a type of arthritis).A high purine content of spinach may also aggravate gout or gouty arthritis and lead to joint pain, swelling, and inflammation.Spinach is very high in vitamin K, and this nutrient may react with the anticoagulant drug and significantly affect its action and effect on other coagulating factors present in the blood. .
6 Health Benefits of Spinach, According to a Nutritionist
In a study published in the journal Food & Function, researchers summarize the protective effects of spinach, based on the activity of its naturally occurring phytochemicals and bioactive compounds.For these reasons, the researchers conclude that eating more spinach may help fend off heart disease, cancer, type 2 diabetes, and obesity.In one small study, published in The Journal of Nutrition, 11 men and seven women consumed four different nitrate-rich drinks, including a spinach beverage.The spinach drink, in addition to those made from beetroot juice and rocket salad (another leafy green), also lowered blood pressure.One of the antioxidants in spinach, called lutein, has been shown to reduce the risk of age-related macular degeneration (AMD), an eye disease that can blur the sharp, central vision required for activities like reading and driving.In one Japanese study, researchers examined the eyes of 11 healthy nonsmokers who consumed 75 grams of frozen spinach containing 10 mg of lutein daily for two months.That’s important, because macular pigment acts like internal sunglasses to protect the eyes, and low or decreased MPOD is a risk factor for AMD.Scientists say the best way to consume spinach for maximum lutein intake may be in a smoothie combined with a healthful fat, such as avocado or almond butter.That’s because when spinach is chopped into small pieces, more lutein is released from the leaves, and fat increases the ability to absorb the antioxidant.Older research found that cooking also impacts the folate content of spinach; boiling slashed this B vitamin level by nearly half.For a quick and easy side dish, toss spinach with a simple vinaigrette made from whisking together extra virgin olive oil, balsamic vinegar, Dijon mustard, and dried Italian herb seasoning.Cynthia Sass, MPH, RD, is Health's contributing nutrition editor, a New York Times best-selling author, and a private practice performance nutritionist who has consulted for five professional sports teams. .
A celebrity nutritionist reveals why eating too much spinach is bad
Well, there’s no denying that it’s a powerhouse of nutrients, but until now, no one has really told us about how its overdose can impact us negatively.100grams of spinach contains:.“Spinach is very healthy and improves eye health, prevents cancer, reduces blood pressure levels, brings down oxidative stress, strengthens the bones, enhances immunity, promotes heart health and keeps you energised for a long time,” explains nutritionist and dietician Manisha Chopra.When you eat too much spinach, oxalic acid binds with calcium and form oxalates (insoluble salts) in your intestines.Eating too much spinach may result in the formation of calcium-oxalate, which can cause kidney stones.Spinach is rich in vitamin K, which can interact with some drugs or medications and form blood clots.Increased consumption of spinach can result in an excessive build-up of bloating, gas, and cramps, because your body needs time to digest spinach and cannot metabolise it all at once.When you eat spinach for dinner, it helps you to sleep well, as it contains calcium and tryptophan which are essential for good sleep,” recommends nutritionist Manisha Chopra.People who are taking blood-thinning medications, diabetics and those who are prone to kidney stones should avoid eating spinach. .
Top 5 health benefits of spinach
May support energy levels.There are good reasons for this, such as the fact that spinach is rich in iron.However, high levels of a compound called oxalic acid, naturally found in spinach, appears to inhibit the absorption of minerals like iron; that said, lightly cooking or wilting appears to minimise these effects.May support heart health.Spinach, like beetroot, is naturally rich in compounds called nitrates; these may help improve blood flow and pressure by relaxing the blood vessels, reducing arterial stiffness and promoting dilation.These nutrients are important for maintaining bone health.Studies suggest, that along-with its vitamin content these compounds may promote cancer-protective properties.Animal studies suggest including spinach in the diet may protect against colon cancer.Those on blood-thinning medication need to consider their vitamin K intake.If you are concerned or have queries please consult your GP or registered dietitian for guidance.All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other healthcare professional. .
SPINACH: Overview, Uses, Side Effects, Precautions, Interactions
Bajpai, M., Mishra, A., and Prakash, D. Antioxidant and free radical scavenging activities of some leafy vegetables.Brogren, M.
and Savage, G. P. Bioavailability of soluble oxalate from spinach eaten with and without milk products.Castenmiller, J. J., West, C. E., Linssen, J. P., het Hof, K.
H., and Voragen, A. G.
The food matrix of spinach is a limiting factor in determining the bioavailability of beta-carotene and to a lesser extent of lutein in humans.Charatan, F. FDA warns US consumers not to eat spinach after E coli outbreak.E.
coli O157:H7 outbreak in the United States associated with bagged fresh spinach.Faulks, R. M., Hart, D. J., Brett, G.
M., Dainty, J. R., and Southon, S.
Kinetics of gastro-intestinal transit and carotenoid absorption and disposal in ileostomy volunteers fed spinach meals.Gustafsson, K., Asp, N. G., Hagander, B., and Nyman, M.
Satiety effects of spinach in mixed meals: comparison with other vegetables.Jian, L., Du, C. J., Lee, A. H., and Binns, C. W.
Do dietary lycopene and other carotenoids protect against prostate cancer?Lomnitski, L., Bergman, M., Nyska, A., Ben Shaul, V., and Grossman, S. Composition, efficacy, and safety of spinach extracts.Morrow, S.
A., Nabity, S. A., Ehlers, S. J., Cottrell, S.
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K., and Schulz, E. N. Corrections to the report of San Mateo County enterohemorrhagic Escherichia coli O157:h7 outbreak associated with raw spinach.Ongoing multistate outbreak of Escherichia coli serotype O157:H7 infections associated with consumption of fresh spinach--United States, September 2006.Porrini, M., Riso, P., and Oriani, G.
Spinach and tomato consumption increases lymphocyte DNA resistance to oxidative stress but this is not related to cell carotenoid concentrations.Rai, A., Mohapatra, S. C., and Shukla, H.
S. Correlates between vegetable consumption and gallbladder cancer.Sanchez, I., Rodriguez, F., Garcia-Abujeta, J. L., Fernandez, L., Quinones, D., and Martin-Gil, D.
Oral allergy syndrome induced by spinach.Schreiber, J., Muller, E., Becker, W. M., Zabel, P., Schlaak, M., and Amthor, M. [Spinach powder-induced exogenous allergic alveolitis].Schuller, A., Morisset, M., Maadi, F., Kolopp Sarda, M. N., Fremont, S., Parisot, L., Kanny, G., and Moneret-Vautrin, D. A.Occupational asthma due to allergy to spinach powder in a pasta factory.Tokui, N., Yoshimura, T., Fujino, Y., Mizoue, T., Hoshiyama, Y., Yatsuya, H., Sakata, K., Kondo, T., Kikuchi, S., Toyoshima, H., Hayakawa, N., Kubo, T., and Tamakoshi, A. Dietary habits and stomach cancer risk in the JACC Study.Long-term dietary strawberry, spinach, or vitamin E supplementation retards the onset of age-related neuronal signal-transduction and cognitive behavioral deficits.Reversals of age-related declines in neuronal signal transduction, cognitive, and motor behavioral deficits with blueberry, spinach, or strawberry dietary supplementation.Karlson, B., Leijd, B., and Hellstrom, K.
On the influence of vitamin K-rich vegetables and wine on the effectiveness of warfarin treatment.Maillard, H., Lemerle, E., Garot, D., Leclech, C., and Machet, L. [Crossed spinach-latex allergy revealed by exercise-induced anaphylaxis].Maillard, H., Machet, L., Meurisse, Y., Garot, D., Toledano, C., Jan, V., and Vaillant, L.
Cross-allergy to latex and spinach.Montelius C, Erlandsson D, Vitija E, Stenblom EL, Egecioglu E, Erlanson-Albertsson C. Body weight loss, reduced urge for palatable food and increased release of GLP-1 through daily supplementation with green-plant membranes for three months in overweight women.Montelius C, Erlandsson D, Vitija E, Stenblom EL, Egecioglu E, Erlanson-Albertsson C. Corrigendum to "Body weight loss, reduced urge for palatable food and increased release of GLP-1 through daily supplementation with green-plant membranes for three months in overweight women" [Appetite 81 (2014), 295-304].Acute effects of a spinach extract rich in thylakoids on satiety: A randomized controlled crossover trial.Roberts JL, Moreau R. Functional properties of spinach (Spinacia oleracea L.) phytochemicals and bioactives.Seddon JM, Ajani UA, Sperduto R, et al. Dietary carotenoids, vitamins A, C, and E, and advanced age-related macular degeneration.Sharapov UM, Wendel AM, Davis JP, OUTBREAK INVESTIGATION TEAM.Multistate outbreak of Escherichia coli O157:H7 infections associated with consumption of fresh spinach: United States, 2006.Stenblom EL, Montelius C, Östbring K, et al. Supplementation by thylakoids to a high carbohydrate meal decreases feelings of hunger, elevates CCK levels and prevents postprandial hypoglycaemia in overweight women.
Secret Side Effects of Eating Spinach, Says Science
Getting your blood pressure into healthier territory may be as simple as adding some spinach to your diet.Lowering your blood pressure isn't the only way eating spinach may benefit your cardiovascular health.A 2021 study published in the European Journal of Epidemiology found that eating just one cup of nitrate-rich leafy greens, like spinach, per day could reduce a person's risk of peripheral artery disease by as much as 26%, and can lower people's risk of heart attack, heart failure, and stroke.4 You may reduce your risk of vision loss. .
Pictures: Health Benefits of Spinach
Sources | Medically Reviewed on 09/30/2020 Reviewed by Kathleen M. Zelman, MPH, RD, LD on September 30, 2020.8) MangoStar_Studio / Getty Images.11) Yuri_Arcurs / Getty Images.13) (Left to right) barol16 / Getty Images, Lilechka75 / Getty Images.Centers for Disease Control and Prevention: "General Information About NTDs, Folic Acid, and Folate.".American Optometric Association: "Diet and Nutrition.".
Warfarin and Vitamin K
To ensure that warfarin is effectively thinning your blood, it's important to eat about the same amount of vitamin K every day.Check with your doctor before you make big changes in what you eat, such as starting a diet to lose weight.If you want to start eating more of a food that's rich in vitamin K, talk to your doctor about how to add it safely.Your lab results are called your Prothrombin Time (PT) and International Normalized Ratio (INR) values.A low INR means that warfarin isn't working well enough to prevent a dangerous blood clot.A low INR means that warfarin isn't working well enough to prevent a dangerous blood clot.A high INR means that warfarin is working too well, so you bleed more quickly and easily. .