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Healthy Diet Plans >>  Health Food >>  Spinach Benefits

Spinach Benefits

Spinach is a dark, green leafy vegetable which has many benefits to offer. Among the many spinach benefits are the fact that it prevents heart diseases, colon cancer, arthritis and so on.

Let us take a closer look at the health benefits of spinach. These are given below:

  • Spinach is a rich source of calcium which is required for good bone health.
  • Spinach also contains folate which can help to prevent mutation in colon cells as well as DNA damage.
  • Spinach also contains lutein. Lutein is a carotenoid which helps to prevent and protect one’s eyes from eye diseases such as cataracts. It also helps to prevent macular degeneration.
  • Including spinach in one’s diet is considered a good way of lowering the risk of getting cancer.
    This is because spinach contains carotenoid which helps in preventing prostrate cancer. Spinach also contains kaemferol which is helpful for dealing with cancer of the ovaries.
  • The flavonoids present in spinach help to prevent age related memory loss.
  • Spinach is rich in Vitamin K as well and this helps in the process of blood clotting.

Spinach Nutrition

Spinach comes loaded with a great deal of nutrition. Spinach nutrition facts include the fact that it contains minerals like iron and calcium, vitamins like Vitamin K and Vitamin C. Spinach is also a good source of fiber, bioflavonoids and lutein. The various nutrients in spinach can be broken down into the following:

340 grams of spinach contains:

  • Calcium: 337 milligrams
  • Protein: 10 grams
  • Iron: 9 milligrams 
  • Carbohydrates: 12
  • Calories: 78
  • Micrograms of beta-carotene: 19,000

Vitamins contained in one cup of raw spinach are:

  • Vitamin A: 2813 mg
  • Vitamin C: 8.4 mg of
  • Vitamin E: 0.61 mg
  • Vitamin K: 144.9mcg
  • The iron content that spinach has is greater than that of any other vegetable.

The best way to make use of the above mentioned nutrients in spinach is to eat it raw. Cooking the spinach takes away some of its nutritional value.

Spinach And Health Benefits


Weight loss can be obtained by eating low calorie foods and spinach is one such food that can be eaten if you are trying to lose weight. Does eating spinach for weight loss really help? One cup of cooked spinach contains only 41 calories. Spinach also helps one to maintain blood sugar levels. Maintaining proper blood sugar levels helps the body to digest food over a longer period of time. This is turn keeps the energy levels high throughout the day. By keeping the sugar levels stable, the body will burn more fat. Studies have also shown that spinach can increase one’s metabolism and burn away fat. Spinach is also full of fiber and will keep a person feeling full for longer periods of time, thus reducing the need to snack.


Studies have shown that incorporating magnesium in to a diabetic’s diet can help him/her to improve his/her blood sugar levels. Spinach is one vegetable that is a rich source of magnesium and is thus recommended for diabetics. Spinach for diabetics helps them to manage their blood sugar levels and can prevent this disease as well.

Stomach Problems

Eating spinach for diarrhea or consuming spinach juice while suffering from diarrhea is advised as spinach helps to tone up and nourish the intestines, as well as remove toxins from the digestive tract. Eating spinach for digestion is often advised since spinach is full of nutrients that are beneficial for the body. The chlorophyll in spinach helps to detoxify the colon and helps with good digestion as well. Consuming raw spinach helps in digestion and also since raw spinach contains certain enzymes which break down food and therefore help with digestion. Spinach also contains Thiamine which is good for digestion as well. The dietary fiber found in raw spinach helps to improve the working of the digestive system. Eating spinach for constipation problems is advisable as spinach is an effective remedy for curing this problem. Spinach helps to clean the digestive tract and removes the waste from it.


It is not likely that you will be asked to use spinach for treating kidney stones. This is because studies have shown that the oxalate present in spinach contributes to the formation of such stones and the reoccurrence of them as well. You may be advised to exclude spinach from your diet if you suffer from kidney disease.

Fertility Disorder

Eating spinach for fertility will help the person concerned as spinach is a rich source of iron, which plays an important part in fertility. Spinach also contains folic acid which enhances the woman’s chances of getting pregnant. Folic acid is also believed to improve the quality of sperm.


There are many reasons why you should eat spinach for arthritis related complaints or to even prevent arthritis. Spinach is rich in calcium and therefore helps to build strong bones, which can prevent this disease. It contains Omega-3 fatty acids which help to deal with arthritis. Spinach also contains Vitamin K, Vitamin C and beta carotene which also have anti inflammatory properties and thus help to reduce the symptoms of arthritis in patients.


Eating spinach to lower cholesterol levels will help as spinach contains lutein. Studies have shown that this substance (when found in high levels in the blood) help to reduce cholesterol. Spinach is also high in Omega-3 and this helps to lower cholesterol as well.


Spinach for hearth health and spinach for heart patients is now recommended as spinach contains many nutrients that can help improve a person’s heart condition. Spinach contains lutein which is an antioxidant carotenoid. Research has shown that lutein can prevent or reduce the hardening of the arteries (atherosclerosis). Spinach is also low in sodium and high in potassium which helps to prevent hypertension (high blood pressure). This makes it an ideal choice for good cardiovascular health.

Submitted on January 16, 2014