Spinach has long been touted as one of the healthiest foods around, but did you know that it offers even more benefits than many people realize? In addition to being packed with vitamins, spinach can help support your body in many different ways, from helping fight cancer to supporting your immune system. These eight health benefits of spinach will help you fall in love with this leafy green vegetable even more!
1) Helps in Weight Loss
A lot of people include spinach in their diet plans because it is loaded with iron and other nutrients. This means that you do not need to include any other iron-rich food while eating spinach. If you are on a weight loss regime, adding spinach to your diet will surely help you in losing weight. It also helps regulate your blood sugar level.
2) Great Source of Protein
1 cup of spinach contains 5.1 grams, which is 10 percent of your daily value. It's like a free protein shake! Look for a variety that comes pre-washed and cut up so it’s ready to eat right away. Try adding spinach to stir fries, omelets, or salads. Choose organic if you can because spinach is one of The Dirty Dozen, meaning it is on a list of foods with some heavy chemical contamination. It's also a good idea to buy organic whenever possible because conventionally grown produce often has added pesticides and herbicides on top what was used to grow it. That said, spinach is pretty mild in taste, so if conventionally grown works for you then there’s no harm in using it!
3) Boosts Immunity
Popeye was onto something when he scarfed down a can full of spinach. The vegetable is rich in antioxidants, which keep your immune system in tip-top shape. And with a bonus boost from its anti-inflammatory properties, spinach is even better at fighting colds and infections than you’d think. Add some to your salads for extra protection!
4) Keeps Heart Healthy
Folate in spinach helps lower levels of homocysteine, a toxic substance that interferes with blood flow in your arteries. Homocysteine is linked to heart disease and even dementia, so anything you can do to keep it at bay is a smart choice. According to research from Harvard University, adding spinach to your diet—just two cups for women or three cups for men per week—can reduce homocysteine levels by 10 percent. Just be sure not to cook it too much: Overcooking destroys its valuable nutrients.
5) Improves Eye Sight
Spinach is rich in lutein and zeaxanthin, which are antioxidants that provide protection for our vision. The American Journal of Clinical Nutrition reported that eating foods high in these compounds reduces one’s risk for developing cataracts and macular degeneration, diseases affecting more than 20 million Americans. In addition to spinach, tomatoes, corn and eggs are high in lutein. Eat those foods often to improve your eye sight naturally!
6) Boosts Brain Function
As one of several healthy green vegetables, spinach is rich in folate, which studies have linked to enhanced cognitive function and a lower risk for Alzheimer's disease. Try adding some to your next salad!
7) Prevents Cancer
The wide array of phytonutrients in spinach can help prevent cancer, especially prostate cancer. Researchers believe that compounds in spinach called isothiocyanates (ITCs) block cell growth and induce apoptosis—or programmed cell death—in prostate cancer cells. As a result, levels of these ITCs are much higher in men who have had their prostates removed than those who still have them. Next time you’re at your favorite restaurant, ask for a side salad with your meal instead of fries or onion rings!
8) Treats Inflammation
If you’re looking for a food that will help reduce your body’s inflammatory response, spinach is high on that list. One serving contains almost 100% of your recommended daily allowance (RDA) of vitamin K, an essential nutrient in building proteins involved in inflammation responses. Leafy greens like spinach also contain a phytonutrient called alpha-lipoic acid, which has been shown to inhibit oxidative stress. Oxidative stress leads to chronic inflammation and other damaging conditions within our bodies. Avoiding these disorders can keep us healthy as we age and is important for any athlete or gym-goer looking to get fit faster!