Spinach is a great nutrient-dense superfood for your health. It is high in vitamins, minerals and phytonutrients but low in calories. Thus, it is excellent for people who want to lose weight or want to follow a vegan diet.
Spinach is a good source of vitamins A, B2, C, E and K, iron, calcium, magnesium, manganese, phosphorus, zinc, selenium, copper, folate, protein and dietary fiber. Plus, it is loaded with flavonoids and carotenoids.
You can enjoy this versatile food as a salad, vegetable juice or a green smoothie. It can also be cooked lightly and eaten as a side dish or added to other soups and dishes.
Here are the top 10 health benefits of spinach.
1. Aids Detoxification
The dark green color of spinach leaves indicates that they contain chlorophyll, which helps your liver and colon remove toxins. Moreover, chlorophyll has antibacterial and anti-inflammatory properties.
To aid detoxification, you can prepare various green detox smoothies with spinach. For instance, you can process three cups each of baby spinach leaves and frozen pineapple, one cup of frozen banana, one tablespoon each of grated ginger and chia seeds, and juice from half a lemon in a blender along with a little juice or water. Drink this delicious yet healthy smoothie daily to flush out toxins from your body.
2. Boosts Muscle Strength
It turns out that Popeye the Sailor Man was right about eating spinach to produce bulging muscles!
A study published in the journal Cell Metabolism in 2011 indicates that eating about 300g of spinach can reduce the amount of oxygen required to power muscles during exercise by almost five percent.
Researchers believe it is the energy-boosting nitrates in spinach that help the muscles run more smoothly and efficiently. Nitrates make the mitochondria of cells function more efficiently.
But unlike Popeye, to derive the maximum health benefits you need to eat fresh rather than canned spinach daily.
3. Loaded with Iron
Spinach is an excellent fat and cholesterol-free source of iron. Iron is an important component of hemoglobin, which carries oxygen throughout the body.
A lack of this essential nutrient can cause fatigue and affect the functioning of everything from your brain to your immune system. It can also lead to conditions like iron-deficiency anemia.
Plus, iron is important for maintaining healthy cells, skin, nails and hair. One cup of cooked spinach provides about 35 percent of the daily amount of iron required by the body.
4. Heart Healthy
Fresh green spinach promotes cardiovascular health due to its antioxidant properties, particularly vitamin C and beta-carotene. Antioxidants prevent harmful oxidation of cholesterol, which poses a threat to the heart and arteries. Spinach also contains heart-healthy nutrients like magnesium, potassium and folate.
Plus, spinach and other green leafy vegetables contain nitrates. When you chew these foods, the friendly oral bacteria react with the saliva, thereby converting nitrates to nitrites. The nitrites are again converted into nitric oxide in the stomach. When this nitric oxide enters the blood stream, it helps open up blood vessels, improve circulation and lower blood pressure.
5. Fights Cancer
Being rich in flavonoids and antioxidants, spinach helps combat different types of cancer. Researchers believe that the carotenoids lutein, zeaxanthin and neoxanthin present in spinach may help remove free radicals from the body before they cause damage and reduce the risk of endometrial, ovarian, lung, colorectal and prostate cancer.
A study by National Institute of Environmental Health Sciences also found that eating spinach and carrots twice weekly may cut the risk of developing breast cancer by 44 percent, thanks to their beta-carotene and vitamin A content.
Plus, the folate and fiber in spinach and other dark green leafy vegetables also reduce the risk of certain cancers.
Researchers at Oregon State University also found that spinach can partially offset the damaging effects of a carcinogen found in cooked meat. Carcinogens are substances that can cause cancer.
6. Reduces Inflammation
Spinach has anti-inflammatory properties that can be attributed to its flavonoids and carotenoids. Researchers have identified more than a dozen flavonoid compounds in spinach with anti-inflammatory and anti-cancer benefits.
In addition, spinach is a good plant source of alpha-linolenic acid (ALA) that has been found to exhibit potent anti-inflammatory activity.
Fighting inflammation reduces cancer risk and growth, and also helps control inflammatory conditions, such as arthritis, asthma and migraines.