14 nutritional properties and benefits of spinach


The spinach is one of the leafy greens that gives us vitamins, minerals and fiber, as well as other important substances to care for our health such as phytonutrients .

It is a vegetable that we can use in many recipes: we can add spinach to lasagna, vegetable purees, sautéed with chickpeas , or we can also consume raw and fresh spinach in salads and in smoothies or green juices , etc.

Spinach belongs to the botanical family of the Quenopodiaceae , like chard and quinoa or quinoa . .

In this article we tell you about the nutritional value of spinach and its properties and health benefits and the contraindications of spinach consumption.

Nutritional value of spinach

Of 100 grams of spinach, 90 are water. It has vegetable protein, a very low carbohydrate content, and the fat in spinach is even lower. On the other hand, it has a high fiber content.

  • Of the minerals in spinach we can highlight potassium, calcium, sodium, phosphorus, magnesium, iron, zinc, iodine and selenium.
  • The vitamins with the highest presence in spinach are vitamins C, E, A, carotenes, folic acid or B9, niacin or B3 and riboflavin or B2.

Spinach has only 18 kcal per 100 grams and that is why they are usually consumed very often in diets to lose weight and lose weight.

Read other articles about the properties of food

14 health benefits of spinach consumption

  • spinach The antioxidant action of spinach helps us fight the damage caused by free radicals in our body.
  • They take care of our sight by delaying or preventing the appearance of macular degeneration or cataracts. This is due to the content they have in beta-carotene (vitamin A of vegetable origin), almost as high as in the case of carrots .
  • They stimulate the functioning of our immune system.
  • Spinach helps reduce the likelihood of cardiovascular and degenerative diseases.
  • The soluble and insoluble fiber content of spinach will help us prevent constipation, colon diseases and maintain a good intestinal transit.
  • The vitamin C in spinach participates in many of the functions carried out in our body: formation of red and white blood cells, formation of collagen, bones and teeth.
  • This green leafy vegetable also supports the proper functioning of our muscular and nervous systems.
  • Spinach is a food that contains iodine, an essential nutrient that promotes the proper functioning of the thyroid gland. This gland regulates our metabolism.
  • The magnesium that this vegetable provides us is important to maintain a favorable activity in our intestines, our muscles and the immune system.
  • As with the rest of foods of plant origin that have iron, it is interesting to accompany its consumption with foods rich in vitamin C to increase the absorption of this mineral. This is how we help prevent iron deficiency anemia.
  • It is a food rich in water, low in carbohydrates and fat and with a high fiber content. This makes spinach a great option for overweight or obese people who want to lose weight and are dieting. It will keep us hydrated, nourished and satiated.
  • Spinach could help reduce the risk of diseases such as cancer due to its antioxidant content. In any case, eating a diet based on vegetables and fruits, eliminating or reducing the consumption of processed products and leading a life as active and full as possible, are the bases for good health and prevent or delay the appearance of ailments of all kind..
  • It is a vegetable with a good supply of folates or vitamin B9, whose consumption should be increased by women during pregnancy and lactation to prevent damage to the development of the baby.
  • Spinach may be a suitable vegetable for people with hypertension or high blood pressure.


Read How to grow spinach

Spinach contraindications

  • Due to oxalates (compounds in spinach that accumulate in the form of crystals in the joints), excessive consumption of spinach can contribute to the appearance or worsening of symptoms of diseases such as gout, rheumatoid antritis or osteoarthritis.
  • It is a vegetable that is not recommended in cases of kidney problems, also due to oxalates.
  • These compounds also reduce the absorption of calcium contained in the foods we eat together with spinach.
  • Offering green leafy vegetables to babies is contraindicated due to their nitrate content.

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