Why Eat Spinach?

This green vegetable is super nutritious and a rich source of vitamins, Minerals, Phytonutrients and especially Iron. In this post, you will learn about the nutritional value and Health facts of Spinach.

Spinach Nutrition Facts:

Spinach (Spinacia oleracea), raw,
Nutritive value per 100 g.

(Source: USDA National Nutrient database)
Principle Nutrient Value Percentage of RDA
Energy 23 Kcal 1%
Carbohydrates 3.63 g 3%
Protein 2.86 g 5%
Total Fat 0.39 g 1.5%
Cholesterol 0 mg 0%
Dietary Fiber 2.2 g 6%
Folates 194 µg 48.5%
Niacin 0.724 mg 4.5%
Pantothenic acid 0.065 mg 1%
Pyridoxine 0.195 mg 15%
Riboflavin 0.189 mg 14.5%
Thiamin 0.078 mg 6.5%
Vitamin A 9377 IU 312%
Vitamin C 28.1 mg 47%
Vitamin E 2.03 mg 13.5%
Vitamin K 482.9 µg 402%
Sodium 79 mg 5%
Potassium 558 mg 12%
Calcium 99 mg 10%
Copper 0.130 mg 14%
Iron 2.71 mg 34%
Magnesium 79 mg 20%
Manganese 0.897 mg 39%
Zinc 0.53 mg 5%
Carotene-ß 5626 µg
Cryptoxanthin-ß 0 µg
Lutein-zeaxanthin 12198 µg

This fiber found in spinach aids in digestion, fights constipation, maintains healthy blood sugar levels.

Spinach is rich in vitamin K which is vital for maintaining bone health. A cup of boiled spinach provides around 1000% of the RDA of vitamin K which is an essential nutrient for maintaining the strength and density of bones.

The beta-carotene and vitamin C present in Spinach protect the cells of the body from the harmful effects of free radicals.It is also rich in flavonoids- a phytonutrient which possesses anti-cancer properties.

Spinach aids in proper brain functioning and its Lutein content prevents thickening of the walls of arteries, thus reducing the risk of cardiovascular diseases. Besides this, spinach contains a high-quality nitrite which not only helps in preventing the occurrence of a heart attack but also cures the heart diseases associated with fat deposition.

Spinach is a natural inflammatory as it contains Neoxanthin and violaxanthin, the two anti-inflammatory components that regulate inflammation. Thus, it is beneficial in diseases such as arthritis, osteoporosis, migraine headaches and asthma.

Regular consumption of spinach can prevent anemia as it is an excellent source of iron. Iron helps the red blood cells carry oxygen to different parts of the body to produce energy and is essential for healthy hair.

Spinach is loaded with tons of antioxidants that destroy free radicals in your body. Eating spinach regularly will help you maintain healthy skin and will slow down age-related degeneration.

Being rich in vitamin K and folate, spinach fight scars, pimples, acne and dark circles.

33 Amazing Spinach Health Benefits


spinach health benefits infographic

Image Courtesy:  CookingDetective.com