Yes, Spinach is a superfood. It is one of the most popular superfoods when it comes to nutritional value and health benefits. The appeal to spinach rests on the fact that it is low in calories, which makes it a great choice for weight watchers.
Providing you with a healthy dose of vitamins, minerals, iron and protein, spinach is great for your skin and hair. There are other health benefits to eating this leafy green, such as better bone health, which we will look at in this article. So keep reading word to word to understand why spinach is a superfood; as we list out the various health benefits of spinach in your diet.
The reason why spinach is such a popular superfood is first and foremost, the availability of spinach. Spinach can be found almost anywhere in the world and is popular in Mediterranean, Middle-Eastern and South-Asian cuisines. Another reason for the popularity of spinach is the fact that it is so cheap.
The leafy green can be eaten in various ways, be it cooked or eaten raw. It works great in a salad. In fact, eating raw spinach is considered healthier than eating cooked spinach, for you tend to lose some of the nutrient content during the cooking process.
It is the nutrition content of spinach that makes it a superfood.
Nutrition Facts of Spinach
The nutrition facts of spinach in a 100 gram serving of raw spinach is as follow.
- Water: 91%
- Carbohydrates: 3.6 grams
- Fat: 0.4 grams
- Protein: 2.9 grams
- Sugar: 0.4 grams
- Fibre: 2.2 grams
The fact that spinach is such a low-calorie leafy green is what makes it ideal for nutrition. Not only do you get great nutritional value from this green, but you also ensure that the calories are kept at a minimum.
A great percentage of the carbohydrates found in spinach consist of fibre, which is what makes it so healthy. Its high fibre content is great for your gut health and prevents you from developing constipation. There is also a trace amount of sugar in the green. The fact that sugar amounts are so low is what makes it a perfect selection for those who suffer from diabetes.
Spinach is loaded with vitamins and minerals, perfect for your healthy lifestyle. High in carotenoids, spinach is a great source of vitamin A. It also has an abundant amount of vitamin C which is known for its powerful antioxidant properties. Vitamin C promotes better skin and improves your immune system, making you less susceptible to diseases.
This leafy green also contains good amounts of vitamin K1, which is important to ensure proper blood clotting mechanism in your body. If you have a cut or a wound and are trying to heal it, then spinach in your diet could help clot the wound faster. This is probably why in the popular cartoon Popeye, every time Popeye is beaten up in a fight, he eats his spinach and gets stronger.
It also contains a wholesome amount of folic acid, which makes it ideal for pregnant women. Further to this, it also contains iron, which is necessary for good haemoglobin levels in both the mother and child. Haemoglobin is what carries oxygen to your body’s tissues. Hence the more haemoglobin you have, the healthier you will become.
As mentioned prior, spinach is great for bone health. This is because spinach contains calcium, which is essential for healthy bones and teeth. Calcium also plays a role in the health of the nervous system, which as a result keeps your heart in better shape.
Spinach also contains potassium, magnesium and vitamins B6, B9 and E. All of which promote better health and wellbeing.
Health Benefits of Spinach
If it is reasoning as to why spinach is a superfood that you are looking for, then you have come to the right place. There are so many health benefits of incorporating this leafy green into your diet. When it comes to your overall wellbeing, spinach does a great all-round job of ensuring that many aspects of a healthy lifestyle are provided for. Here is a list of 20 health benefits of this leafy green.
2) Fights Acne
3) Rejuvenates Skin
4) Prevents Anemia
5) Promotes Heart Health
6) Boosts Immunity
7) Brain Vitality
8) Relaxation Properties
9) Anti-Inflammatory Properties
10) Lowers Blood Pressure
11) Protects Your Eyes
12) Weight Loss
13) Improves Bone Health
14) Helps Fight Diabetes
15) Prevents Cancer
16) Protects Your Respiratory System
17) Improves Digestion
18) Better Hair
19) Increased Energy Levels
20) Build Muscles Faster
1) Anti-Ageing Properties of Spinach
When it comes to ageing, everyone has an issue with it. Everybody wants to look young and delay those wrinkles and age spots as much as possible. Premature ageing is becoming more of a health problem in youths. It’s either the grey hair or the age spots that start to appear which is often troubling to many youths and middle-aged people alike.
If premature ageing is something that you are worried about, then incorporating spinach into your diet could have some noticeable results for you. The anti-oxidants in spinach do a great job at destroying free radicals which are responsible for ageing.
Your skin will look younger and rejuvenated with life. In an age where looks matter, it is important to look your age and if possible younger. Hence adding spinach into your diet could help you do just that.
2) Spinach Fights Acne
Acne is scaring and often has disastrous consequences on your social life due to self-confidence issues. The skin condition leaves your skin with many acne scars which can leave permanent marks on your skin.
If you have been fighting acne for a long time, then chances are you have tried creams and ointments, some of which do no good. Adding spinach into your diet could help you fight acne and bring your skin back to normalcy. Eating spinach can decrease skin inflammation from the inside while applying spinach paste on your skin can reduce the spreading of acne and remove the scars and marks caused by them. Simply leave the paste on your skin for 20 minutes before washing it off with warm water.
3) Skin Rejuvenation with Spinach
When it comes to your skin health, there are no lengths that you would not go to for a glowing and rejuvenated complexion. From trying ointments and creams to face masks and facials, I’m sure you have tried it all when it comes to your skin, especially your face. Ever thought to add spinach into the mix and check the results. You may be surprised with the added glow and rejuvenation spinach has on your skin.
Our skin needs essential vitamins and minerals to keep it healthy and these can only be attained through proper nutrition. If you ever considered what to eat for better skin, then spinach should be in the mix. Spinach is loaded with vitamins, including vitamin A, E, C and K, all of which play an integral role in the management of healthy skin. This is why this leafy green is considered so good for you when it comes to the health of your skin.
4) Spinach Prevent Anemia
Spinach has a valuable concentration of iron, which significantly increases your haemoglobin levels. Hence if you are suffering from anaemia or are running the risk of developing anaemia, then spinach in your diet could really help you with your condition.
For women, spinach could do wonders when it comes to menstruating. The rich content of iron prevents you from feeling week during menstruation.
Iron enables your body to effectively carry oxygen from your lungs to the other parts of the body. Hence it is an important nutrient to ensure overall wellbeing and health, especially if you are on a vegan diet.
5) Spinach and the Healthy Heart
Heart disease is caused by the fat build up in your arteries. Over time, fat accumulates in your arteries which cause your arteries to stretch and thicken. This could result in heart attacks and strokes; obesity is a special warning sign for this.
Due to the fat build up in your arteries, your arteries over time will develop greater thickness as a result of artery hardening. Lutein, found in spinach prevents the hardening of arteries by reducing the thickening caused by fat accumulation. It works to clean your arteries, ensuring that your heart is maintained at optimum health.
If you are a heart patient or is someone who is running the risk of developing heart disease, then eating spinach every day could seriously help you better the health of your heart.
6) Immunity Boosting Power of Spinach
Vitamin A is an important ingredient in building up your immune system. Spinach as mentioned prior has a healthy amount of vitamin A for they contain a wholesome amount of carotenoids.
Spinach gives your immune system a boost by protecting the entry points to your body, be it the intestinal tract or your respiratory system.
Hence if you are one of those people who always fall ill, or have the tendency to catch the seasonal flu every year, then eating some spinach every day could help you boost your immune system.
The better of an immune system you have, the less prone you will be to diseases.
7) Brain Vitality and Spinach
The efficiency of your brain decreases with age. This is why people as they age complain about bad memory. Spinach is great for older people, for it enables you to stay sharp and active as the years roll on by.
People who eat spinach more often tend to be less careless with mistakes and have a better overall memory. This is due to the good amount of vitamin K that is found in this leafy green.
Vitamin K is important to ensure the health of your nervous system. The more efficiently your nervous system functions, the more brainpower you would have. Hence consuming spinach on a daily basis could actually make you more intelligent.
8) The Relaxation Properties of Spinach
If you suffer from a stressful life or are stressed in general, it would delight you to know that spinach is actually an anti-stress food. Spinach helps your mind stay relaxed through tensed situations and helps resolve stress. This is because it contains a good amount of zinc and magnesium, which are important elements in getting a good night’s rest.
Zinc and magnesium help you get better sleep. So if you are stressed and find yourself with a disturbed sleep pattern, then adding spinach into your diet could help you get a better night’s rest. For people who suffer from insomnia, it is advisable to eat this leafy green at least once, every day.
Better sleep leads to better health and a healthier mind. Hence if you are suffering from a lack of sleep or find yourself tensed throughout the day, add spinach into your everyday diet. You will see a noticeable difference.
9) Anti-Inflammatory Properties of Spinach
Spinach contains neoxanthin and violaxanthin, two components in nutrition praised for their anti-inflammatory properties by dieticians. This makes spinach great if you suffer from migraines and headaches.
If you suffer from arthritis, then the anti-inflammatory properties of spinach could help you better manage your pain. Hence it is important to understand the tremendous health benefits spinach has and add it to your daily diet to gain all the benefits of this leafy green.
10) Spinach Lowers Blood Pressure
If you suffer from high blood pressure then you should know that you also run the risk of developing a heart condition. Both these conditions run hand in hand, which is why high blood pressure is such a cause for concern. High blood pressure could also cause your kidneys to fail. People with hypertension run the risks of having a stroke.
With all the complexities that high blood pressure brings to the table, it is important to remember why spinach is considered a superfood. Spinach helps lower your blood pressure and is great for people who suffer from hypertension. By consuming this superfood, you fix the problem at the cause and sidestep all the complications that high blood pressure brings with it.
Spinach contains a good amount of vitamin C, which is known to help reduce high blood pressure.
11) Spinach Protects Your Eyes
Lutein and zeaxanthin, antioxidants found in spinach are very good at protecting your eyesight. They help prevent cataracts from developing; cataracts which could lead to vision loss. These anti-oxidants, which are carotenoids found in spinach, may actually help reverse eye conditions.
Hence if you are suffering from bad vision, eating a good amount of spinach on a frequent basis could actually help you restore your vision. Spinach also contains vitamin A, which is important in maintaining healthy mucus membranes which is essential to ensure good eyesight.
12) Weight Loss Properties of Spinach
If you’ve been looking to shed a few pounds, or are on a journey of self-transformation, then you would be on the lookout for healthy food to incorporate into your diet. When it comes to reducing your weight, it is for certain an advised recommendation, to add spinach into your diet.
This is because spinach is a low-calorie food that is high in nutrients. It contains a good amount of fibre which helps regulate your gut at the same time regulating low blood sugar levels.
The high fibre and water content of spinach also is the reason why you feel so full from a single serving of this leafy green. Hence adding spinach into your diet could help you control your appetite better. Adding spinach into your daily meal plan will for certain help you in your weight loss journey.
13) Spinach Improves Bone Health
Calcium is what causes your bones and teeth to become strong and prevent them from damage and breakage. Spinach contains a good quantity of calcium, which makes it great for your bones and teeth.
Further to this, the good amount of vitamin K found in spinach enables a more efficient absorption of calcium in the gut. This is what makes it so valuable for healthy bones. In one cup of spinach, you can find about 250 milligrams of calcium; and vitamin K found in spinach enables efficient absorption of calcium in the gut.
14) Spinach Helps Fight Diabetes
Spinach contains the antioxidant alpha-lipoic acid, which is known for its abilities to lower blood glucose levels. It prevents stress-induced changes caused by insulin spiking in diabetic patients by increasing insulin sensitivity.
Studies have been conducted using intravenous alpha-lipoic acid which produced the desired results of lowering blood glucose level. If you are suffering from diabetes, a healthy dose of spinach in your diet could enable you to reap the benefits of this regulative mechanism.
15) Spinach Prevents Cancer
Cancer is caused by free radicals in your body. Spinach has a high amount of zeaxanthin and carotenoids which enables you to detoxify your body from free radicals. This is the main preventive mechanism of spinach when it comes to cancer.
Spinach also contains chlorophyll, which is found in most green vegetables. Several studies have illustrated the blocking abilities of chlorophyll when it came to carcinogenic effects of heterocyclic amines. These amines are usually composed in food when grilled at high temperatures.
Both the anti-oxidants and the chlorophyll found in spinach could help prevent cancer in your body. Hence a diet including spinach could help you steer clear of cancer, thereby ensuring a healthy and happier self.
16) Spinach Protects Your Respiratory System
Spinach is considered a good addition to your diet to ensure a healthy respiratory system. When it comes to respiratory diseases like asthma, spinach illustrates marvellous results in building up your body to prevent such conditions.
This is because spinach contains beta-carotene, which is a nutrient that protects your body against respiratory diseases like asthma. Studies have shown that in people who consumed a higher nutrient content of beta-carotene, the chances of developing asthma was lower.
17) Spinach Improves Digestion
The high content of water and fibre found in spinach is great for digestion and gut health. It helps prevents conditions such as constipation from developing and promotes an overall healthier digestive tract.
Spinach enables your gut to perform at an optimum level, making sure the food that is eaten is digested properly. This enables effective nutrient absorption, especially if you are on a vegan diet.
18) Better Hair with Spinach
Vitamin A is found in large quantities in spinach. Vitamin A promotes the production of oil in your hair follicles. This works to promote healthier hair, giving your hair a natural shine.
It also contains a good amount of vitamin C, which is integral in building up collagen, which is the structural component of your hair. Collagen is what gives your hair a natural bounce and prevents it from breakage.
With iron deficiency identified as one of the leading causes of hair loss, iron-rich food such as spinach could help you restore hair loss or hair thinning.
19) Increased Energy Levels with Spinach
Spinach is a great source of folate, which is the active ingredient that helps your body convert food into usable energy.
Spinach is a naturally alkalising food. The benefit of making your body more alkalised is that it enables you to keep your energy up. This means you will find yourself with a stable amount of energy that lasts you the entire day. Further to this, the increased concentration of magnesium helps generate more energy for your daily chores.
20) Build Muscles Faster with Spinach
If you’ve seen the cartoon Popeye, then you will know that when he eats his spinach, his muscles become bulging weapons. This is in actuality true when you consider the ability of spinach to increase muscle efficiency.
Research has proven that people who ate spinach required less oxygen during exercise. This is because the muscles in these people were performing more efficiently on a lower level of oxygen.
Further to this, spinach enables a reduced stress level on muscles by strengthening muscular tissues. This added to the fact that spinach contains magnesium and zinc which enables better sleep, helps your body to recover faster from exercise; thereby enabling you to build muscles faster.
What makes a food a superfood? What makes a food a superfood is the nutrient content that the food poses and the amazing health benefits which the food brings. It goes without saying, that if you read this word to word, there are some noteworthy health benefits of eating spinach.
Spinach protects the major systems in your body, your cardiovascular system, your skeletal system, your respiratory system, your nervous system, your excretory system and your muscular system. The fact that it protects so many tangents within your body is why spinach is considered a superfood. The title awarded to spinach is well deserved if you ask me.
A Word of Warning
As a word of warning, it should be noted that people who are at a higher risk of developing kidney stones should limit the consumption of spinach in their diet. This is because spinach contains both calcium and oxalates which combine to form calcium oxalate, a common variety of calcium stones. Hence people with a higher risk of kidney stones should be warned.
Further to this, spinach is high in vitamin K1 which has been identified in this article for its ability to clot blood. That being the case, it could interfere with blood-thinning medication. If you are taking blood-thinning medication, then it is advised herewith that you consult your health care professional before eating a large quantity of spinach.
If you are able to incorporate spinach into your meal plan, it could be a marvellous addition to your diet. There are so many health benefits of this superfood, that it really makes you want to consider making it an everyday diet practice.
From caring for your skin and hair to looking after your heart, there really isn’t anything that this superfood doesn’t do.