27/09/2020
spinachs are rich in vitamin C

Benefits of spinach for your health

Spinach contains 91 percent water and is therefore very low in calories. There are only 3.6 grams of carbohydrates in 100 grams of spinach, why green leafy vegetables are good for a diet low in carbohydrates.

A large part of the carbohydrates in spinach consists of insoluble fiber. These are excreted in the feces and therefore protect against constipation ( 1 ).

The known types of spinach are Bella, Butterfly, Columbia, Emilia, Lazio, Monopa, Napoli, Palco and Rico.

Vitamins and minerals

Spinach is very healthy and contains some valuable vitamins and minerals:

  • Provitamin A: The spinach contains carotenoids, the body can convert into vitamin A.
  • Vitamin C: Vitamin supports immune function and guarantees healthy skin.
  • Vitamin K1: Vitamin K1 is important for blood clotting. A spinach leaf covers half the daily requirement of the vitamin.
  • Iron: Spinach contains about 3.5 milligrams of the mineral per 100 grams. Iron is important for the formation of hemoglobin from the red pigment of the blood, which transports oxygen to the cells.
  • Calcium: Calcium is important for bone health. The mineral also supports the function of the muscles, the nervous system, and the heart. There are about 99 milligrams of the mineral in 100 grams of raw spinach.
  • Folic acid: Folic acid is also known as folate or vitamin B9. It supports optimal cell function and tissue growth. Pregnant women in particular should get enough folic acid.

Leafy green vegetables consist of 91 percent water and are therefore very low in calories. Spinach is healthy and contains numerous vitamins, minerals, and phytochemicals.

plant compounds

In addition to numerous vitamins and minerals, spinach also contains valuable secondary plant substances:

  • Lutein: Carotenoid may reduce the risk of age-related eye disease ( 2 ).
  • Kaempferol: The phytochemical reduces the risk of certain types of cancer and cardiovascular disease ( 3 ).
  • Nitrate: The spinach contains nitrate, which can promote the health of the heart ( 4 ).
  • Quercetin: The vegetable pigment has an anti-inflammatory and immunostimulatory effect. Quercetin can also reduce the risk of certain types of cancer and cardiovascular disease ( 5 ).
  • Zeaxanthin: Like lutein, zeaxanthin can reduce the risk of age-related eye disease ( 6 ).

Health benefits

Oxidative stress

The oxidative stress is an imbalance between reactive oxygen species called free radicals and antioxidants. This imbalance accelerates the aging process and increases the risk of diabetes and cancer ( 7 ).

Spinach is rich in antioxidants and therefore helps reduce oxidative stress and free radical damage. A study in which subjects consumed 225 grams of spinach daily confirmed that they protect against oxidative DNA damage ( 8 ).

Studies show that spinach helps reduce oxidative stress. The antioxidants contained in them protect against aging and help reduce the risk of diabetes and cancer.

Healthy eyes

Spinach contains large amounts of lutein and zeaxanthin. The two carotenoids give vegetables their characteristic color. The human eye also contains pigments from the two carotenoids. So they protect the eyes from damage caused by sunlight ( 9 ).

Furthermore, some studies show that the carotenoids lutein and zeaxanthin can protect against eye diseases such as macular degeneration and cataracts10 ).

Other studies even show that carotenoids can reduce existing eye damage ( 11 ).

The green leafy vegetable is rich in the two carotenoids lutein and zeaxanthin, which can promote eye health. Carotenoids are meant to protect against and reduce eye damage.

cancer prevention

Spinach contains the galactolipids MGDG and SQDG. The substances are important components of the plant cell membrane and have an anti-inflammatory effect. They are also said to inhibit the growth of cancer cells ( 12 ).

Some studies also find that eating the vegetable can reduce the risk of prostate and breast cancer ( 13 ).

Additionally, green leafy vegetables contain many antioxidants, which can also protect against other cancers ( 14 ).

Spinach is healthy and contains numerous antioxidants and other ingredients that can suppress the growth of cancer cells.

spinach are very rich in vitamin K

Regulation of blood pressure

Spinach is rich in nitrate, which helps regulate blood pressure and reduces the risk of heart disease 15 ).

A study of 27 randomly selected test subjects found that eating the vegetable lowers blood pressure16 ).

Other scientific studies have also shown that green leafy vegetables regulate blood pressure and therefore promote heart health ( 17 ).

Spinach contains a lot of nitrates, which can regulate blood pressure. This promotes heart health and reduces the risk of heart disease.

Adverse effects

Although spinach is healthy, it can have adverse health effects in some people.

renal calculus

People with kidney stones should only consume spinach in small amounts.

The small stones are formed by the accumulation of acidic salts and minerals. The best known are calcium stones, which consist of calcium oxalate. Since spinach contains calcium and oxalate, they increase the risk of developing kidney stones when eating vegetables ( 18 ).

blood clotting

Spinach contains a lot of vitamin K1, which is mainly responsible for blood clotting.

Vitamin K can weaken the effects of blood-thinning medications. People taking blood thinners like warfarin should closely monitor their vitamin K balance, and it is best to always take similar amounts of the vitamin to avoid large fluctuations in blood clotting ( 19 ).

People who tend to develop kidney stones should eat little spinach. Leafy green vegetables are also rich in vitamin K1, which can weaken the effects of blood-thinning medications.

conclusion

Leafy green vegetables consist of 91 percent water and are therefore very low in calories. It contains a lot of insoluble fiber, which favors digestion. Spinach is healthy and contains numerous vitamins, minerals, and phytochemicals.

Spinach has some healthy properties. For example, they help reduce oxidative stress. The antioxidants contained in them protect against aging and help reduce the risk of diabetes and cancer.

They are also rich in the two carotenoids lutein and zeaxanthin, which can promote eye health. Carotenoids are meant to protect and reduce eye damage caused by sunlight.

Spinach also contains numerous antioxidants and other ingredients that can suppress the growth of cancer cells. The nitrate contained in them helps regulate blood pressure. This promotes heart health and reduces the risk of heart disease.

People who tend to develop kidney stones should eat little spinach. Leafy green vegetables are also rich in vitamin K1, which can weaken the effects of blood-thinning medications.

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