Dark and leafy in nature, spinach is a nutrient-dense vegetable that should be a staple in most American diets, due to its many health benefits. These vegetables are low in fat and cholesterol and packed with essential vitamins and minerals that our bodies need to perform at optimum levels.
When eaten raw, spinach can boost high levels of Vitamin B and Vitamin C, which can help boost your immune system. If you are going to boil your spinach, try to use the remaining boiling water for a soup stock. That’s because some of the vitamins may be absorbed into the water whilst cooking.
Spinach is also packed with high levels of fiber per serving. Although there is only 0.5 grams of fiber per cup of raw spinach, in a single cup of cooked spinach there may be up to 2-3 grams of fiber. So eating 2-3 cups of cooked spinach may yield you a good amount of fiber.
Doctors recommend that healthy adults consume at least 25 grams of fiber (for women) and 38 grams of fiber (for men) under 50 years of age. For people above 50 years of age, the recommendation is 21 grams of fiber (for women) and 30 grams of fiber (for men).
Adding lentils to your cooked spinach can make a great fibrous combination and allow you to meet those requirements.
This iron-rich food may help regulate red blood cell production. It may also help prevent anemia and hair loss according to certain studies. Since raw spinach yields 34% of the recommended Daily Value for Vitamin C, it will help with iron absorption since this nutrient is needed in the process. Some studies suggest that it may help with promoting healthy digestion, regulating blood pressure as well as regulating cholesterol. It may also help with bone health with its high levels of vitamin K.
Spinach also contains potassium and magnesium which are essential electrolytes responsible for reducing muscle cramps. This allows you to perform at higher levels as well as regulate sodium levels in the body, keeping you properly hydrated.
A lack of these electrolytes can lead to muscle cramps as well as injuries. Consider that especially when the body has high loads of stress exerted on it from weight lifting or high-intensity sports.
This plant contains alpha-lipoic. This is an antioxidant that some studies suggest may “regulate glucose levels in the body, increase insulin sensitivity, prevent oxidative, stress-induced changes in patients with diabetes” (MedicalNewsToday.com 2023).
Sautéed spinach complimenting a lovely egg entree
Resources:
- Heart.org. 2024. Merschel, Michael. “Among Leafy Green Powerhouses, Spinach Packs A Wallop. Site: https://www.heart.org/en/news/2024/03/25/among-leafy-green-powerhouses-spinach-packs-a-wallop
- Healthline.com. 2024. Raman, Ryan. “13 Best Food for Hair Growth”. Site: https://www.healthline.com/nutrition/foods-for-hair-growth
- MedicalNewsToday.com. 2023. Ware, Megan. “Spinach: Nutrition, health benefits, and diet. Site: https://www.medicalnewstoday.com/articles/270609
- National Library of Medicine. 2019. Insights on the Use of A-Lipoic for Therapeutic Purposes. Site: https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC6723188/
