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The SuperFood | Spinach: Health Benefits and Nutrition

Spinach leaves in a bowl

Spinach is a leafy green plant which originated in Asia. It is one of the most nutritious plants on Earth. The edible part is its leaves, which can be consumed fresh or cooked. Rich in antioxidants, nutrients, and minerals, spinach is a superfood beneficial to one’s health in several ways. Let’s take a look at all of the health benefits and nutritional facts of spinach.

Spinach Nutritional Facts (1)

The nutritional facts for 100 g of raw spinach are:

  • Calories: 23.0
  • Total Carbohydrate: 3.6 g
  • Total Fat: 0.4 g
  • Protein: 2.9 g
  • Vitamins: Vitamin C (28.1 mg), Vitamin (K 483 mcg), Vitamin E (2.0 mg), Folate (194 mcg)
  • Minerals: Calcium (99.0 mg), Iron (2.7 mg), Magnesium (79.0 mg), Potassium (558 mg), Niacin (0.7 mg)
  • Water: 91.4 g

Health Benefits of Broccoli

Spinach is rich in antioxidants

Spinach is rich in lutein and zeaxanthin, antioxidants are known to produce a substance that protects one’s eyesight. This substance defends the eyesight against age-related macular degeneration (AMD), the number one cause of blindness in older adults. These antioxidants also help the eye detect contrast better which means that eating spinach can improve your vision, as well as protect it.

Spinach is a powerhouse of anti-asthma nutrients

Spinach contains beta-carotene, vitamin C, vitamin B, magnesium, and potassium. nutrients that have been scientifically linked with a lower risk of getting an asthma attack. Patients suffering from asthma commonly have lower levels of magnesium in their blood so increased intake of spinach helps raise those levels. Vitamin B can prevent stress-related asthma attacks, as it reduces stress and helps regulate the functioning of the nervous system. In addition, spinach is loaded with antioxidants such as vitamin A, ascorbic acid and minerals which can help prevent oxidant-related diseases. These antioxidants offer resistance to the oxidants by helping protect the cells and lowering the risks of the development of chronic diseases.

superfood spinach

Benefits to the cardiovascular system  

Moreover, spinach has various benefits on the cardiovascular system. The combination of high potassium content and no sodium helps regulate blood pressure, as potassium is known to lower blood pressure. Folate in spinach relaxes blood vessels and maintains proper blood flow. Relaxed blood vessels reduce stress in the cardiovascular system and contribute to the optimal functioning of the heart.

Spinach may help prevent cancer

Beta-carotene and lutein, antioxidants found in spinach, are known to help prevent and treat cancer. These antioxidants help kill cancer cells and are recommended for cancer patients, as well as those who wish to protect themselves against the disease. Moreover, the high content of vitamin C has proven to prevent the growth of cancer cells as it blocks carcinogens.

Spinach leaves in a bowl
The SuperFood | Spinach: Health Benefits and Nutrition


In conclusion, spinach is a superfood because it is beneficial to one’s health. Its contents have proven to protect eyesight, lower the risk of asthma attacks. regulate the cardiovascular system, stop oxidant-related diseases, and prevent and treat cancer. For these reasons, it is recommended to include it in one’s everyday nutrition.

Here is my delicious and healthy recipe with spinach: Chicken, Pomegranate and Spinach Salad

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