Spinach every day: Good or bad for health?
A nutritionist told what will happen if you eat spinach every day (photo: Freepik)
Spinach is considered a superfood due to its high content of vitamins, minerals, and antioxidants. However, excessive consumption of spinach can have side effects. What happens to the body if you eat spinach every day - the Eating Well website explains.
Health benefits of spinach
Boosts iron levels
Iron deficiency is a common condition. If you constantly feel low on energy, the cause might be an iron deficiency.
One cup of cooked spinach contains more than a third of your daily iron requirement. The recommended daily intake of iron for adults is 18 mg.
Due to its high iron content, spinach helps produce hemoglobin—a protein that helps transport oxygen in the blood. However, iron in spinach can be difficult to absorb. Consuming it with foods rich in vitamin C, such as strawberries, bell peppers, and oranges, can help the body absorb more iron.
Reduces cancer risk
Diets high in fruits and vegetables, including spinach, may help lower the risk of certain types of cancer. In particular, the high folic acid content in spinach may help reduce the risk of colon cancer.
May lower blood pressure
Dietitian Van Na Chun explained that nitrates—compounds often associated with processed meats—can also be found in natural foods, such as leafy greens and root vegetables, offering some health benefits.
Spinach naturally contains high levels of nitrates, which support heart health and help lower blood pressure. These nitrates in spinach are converted into nitric oxide in the body, acting as a vasodilator and improving blood flow in arteries.
Supports eye health
Spinach contains more vitamin A than carrots and is also rich in antioxidants, including vitamins E and C.
Spinach is high in antioxidants like lutein and zeaxanthin, which can improve eye health and potentially reduce the risk of age-related macular degeneration.
Studies have shown that these two antioxidants may play a role in reducing the risk of cataracts. Additionally, lutein may help protect the retina from oxidative stress caused by diabetes.
Improves digestion
Consuming more spinach may help reduce constipation and support digestive processes. Spinach is a good source of fiber and water—two nutrients that support healthy digestion.
One cup of cooked spinach contains over 4 grams of fiber.
Keeps bones strong
Spinach is an excellent source of vitamin K, which helps maintain bone mineralization. It is also high in oxalates, which bind to calcium.
Who should avoid spinach
Certain compounds and nutrients in spinach can interact with medications or supplements and cause side effects for some individuals.
Calcium absorption
If you're taking a calcium supplement, it’s better to avoid eating spinach at the same time. The oxalates in spinach bind to calcium, making it harder for the body to absorb the mineral.
Risk of kidney stones
If you are prone to kidney stones, it’s also advisable to limit spinach consumption. When oxalates bind to calcium, they form calcium oxalate crystals, which can increase the risk of kidney stone formation in some people.
5 ways to enjoy spinach
With its mild taste and tender texture, you can enjoy spinach both raw and cooked. It’s also highly versatile, so you can easily incorporate it into both savory and sweet dishes.
Add it to soups
Adding spinach to soups and stews is a quick and easy way to add more vegetables to your diet. Since large spinach leaves wilt easily when heated, this is a great way to boost the nutrient content of your dish.
Add to smoothies
Smoothies are a great place to include spinach because the taste is subtle, and it easily adds extra vitamins and minerals.
Salads
Leafy greens are a great way to garnish any salad with more nutrients and brighter color. Since spinach is heartier than many salad greens, it is less likely to wilt or absorb moisture when mixed with other salad ingredients.
You might also be interested in:
- 6 reasons not to buy prepackaged greens from supermarkets
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
