Health Benefits of Spinach
Popeye knew what he was doing! Spinach is one of the most nutrient-dense vegetables around, providing vitamin K, vitamin A (as beta-carotene), folate, vitamin C, magnesium, iron, potassium and the eye-friendly carotenoids lutein and zeaxanthin. It is also rich in natural nitrates, which researchers are studying for their effects on blood pressure and exercise performance.
Wellness
Eye health Spinach is one of the richest sources of lutein and zeaxanthin, which help protect the eyes, and diets rich in them are linked with a lower risk of macular degeneration.
Bone health Spinach is packed with vitamin K, needed for healthy bones and normal blood clotting. If you take warfarin, keep your intake of leafy greens consistent and talk to your doctor.
Heart health Natural nitrates in leafy greens help blood vessels relax, which may support healthy blood pressure, and spinach provides potassium and magnesium too.
Healthy blood Spinach provides iron, though the plant form is less easily absorbed than iron from meat. Add a squeeze of lemon or some capsicum to boost absorption with vitamin C. (And no, spinach doesn’t have more iron than most other greens; it is simply a good source.)
Pregnancy Spinach is a good source of folate, one of the nutrients needed for a healthy pregnancy, alongside the folic acid supplement your doctor will recommend.
Antioxidants Beta-carotene, vitamin C and flavonoids help protect your cells from oxidative stress, and diets rich in leafy greens are linked with a lower risk of several chronic diseases.
A note for kidney stones Spinach is high in oxalates, so if you have had calcium oxalate kidney stones, ask your GP or dietitian how much is right for you.
Beauty
From the inside Beta-carotene supports healthy skin cell renewal and vitamin C helps make collagen, so a daily handful of greens shows in your skin.
Weight management
Spinach is very low in kilojoules, with only around 100 kJ (23 calories) per 100 grams, so you can pile it high to bulk up meals while keeping them light and satisfying.
Cooking with spinach
Always choose spinach leaves that are bright green in color, as they tend to have more nutrients. Something surprising about spinach is that unlike most other veggies, cooking spinach actually increases its health benefits! When spinach is raw, the body cannot completely break down the nutrients for proper use.
A scrumptious side dish that will have you licking around the bowl is this healthy creamed goats cheese spinach. Add a knob of butter to a saucepan on medium to medium-high heat. Let melt, add your bunch of washed spinach . Add 100 ml of buttermilk, 100 g of soft goat’s cheese and a healthy pinch of nutmeg .
Serve hot in a pretty bowl with a smattering of freshly grated Parmesan or Pecorino Romano cheese and enjoy!
Simply steam it lightly, sprinkle sea salt, toasted pumpkin and sesame seeds & serve.
Blend the steamed leaves in with your favourite pesto, a great way to extend it, lessen calories without taste, serve as a dip, dressing or stir through option.
Lightly poach in coconut milk add a little curry paste for a light flavour.
Simply roast with your favourite nuts, baby veggies and drizzle with some healthy cold pressed oil, tahini paste and lemon juice
Fun Fact
In medieval times, artists extracted the green pigment from spinach to use as paint
This article is general information about food and wellbeing, not medical advice. Please talk to your GP or a qualified health professional about any health condition, medication or major change to your diet.
