Healthy Food Guide: Spinach


A Quick Summary of Spinach

Spinach has a ton of vitamin A, vitamin C, vitamin K, lutein, manganese, and potassium. It also contain carotenoids which promote healthy eyes.

Nutrient Info

Each cup of spinach contains the following:

Type Quantity
Calories 7
Fat 0.1g
Carbohydrates 1.1g
Protein 0.9g

Why Spinach is Good

  • Spinach promotes strong muscles. Eating spinach can reduce the amount of oxygen your muscles need during exercise by up to 5%. The nitrates in spinach are believed to be the reason for the boost in muscle power.
  • The vitamin C and beta-carotene in spinach promote a healthy heart and maintain gastrointestinal health. DNA damage in the colon may be prevented by the folate in spinach. The nitrates in spinach help open blood vessels, improve circulation and lower blood pressure.
  • Spinach is an excellent source of iron that also happens to be cholesterol free and fat free. Iron plays a role in red blood cells and helps transport oxygen throughout the body. A lack of iron will cause fatigue. Spinach contains about 35% of your daily value.
  • Spinach also works as an anti-inflammatory. It can reduce the symptoms of conditions such as arthritis, asthma, and migraines. Spinach also contains alpha-linolenic acid which has anti-inflammatory properties. By fighting inflammation, spinach also fights against cancer risk and growth.
  • Spinach is one of the best brain foods you can eat. The lutein, folate, and beta-carotene in it will lower your risk of dementia. The powerful antioxidants in spinach can help slow the age-related decline in brain function.

Why Spinach Might Be Bad

  • It’s important to eat organic spinach because spinach is one of the highest pesticide containing foods.
  • Because of the oxalates in spinach, your absorption of calcium can be lowered. The oxalates may even crystallize which can put people with kidney or gallbladder problems at risk.
  • Although unlikely, spinach can interfere with normal thyroid functioning.


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