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What are the benefits of spinach?


Spinach is one of the green leafy plants, which belongs to the Amaranth family, and its scientific name is (Spinacia oleracea). Spinach has its origins in Iran, but the most productive countries today are China. And in the United States of America, spinach is distinguished by having many nutrients beneficial to health, and it contains few calories, and therefore it has been used in many civilizations throughout history, it has been common in the Mediterranean and Middle East diet, as it has been included in many Of dishes prepared in Southeast Asia.

Benefits of spinach

Spinach provides many health benefits to humans, including:

  • Regulating blood sugar levels: Spinach contains alpha-lipoic acid, which is an antioxidant compound, and it has been observed that it reduces blood sugar levels, increases insulin sensitivity, and may also protect people with Diabetes may be caused by the damages or changes caused by oxidative stress, as some studies have indicated that this compound can reduce autonomic neuropathy and peripheral neuropathy, but these studies are not confirmed. Intravenous administration of this compound and there are no studies demonstrating its effectiveness If taken as a supplement.
  • Reducing the risk of cancer: This is because spinach contains chlorophyll, which several studies that have included 12,000 animals indicated that it prevents the carcinogenic effects of mixed cyclic amines (Heterocyclic amines), which are caused by grilling foods at high temperatures.
  • Reducing the risk of asthma: In one of the studies that included 433 children between the ages of 6-18 with asthma, and 537 children without it, it was observed that children who eat some food, including beta-carotene found in spinach, are less likely to develop asthma.
  • Reducing blood pressure: As spinach is rich in potassium, which reduces the effects of sodium, it should be noted that a lack of potassium is one of the risk factors that can lead to high blood pressure when consuming large amounts of sodium.
  • Promote bone health: Spinach contains vitamin K, which is important for the bones, as it enhances the absorption of calcium, and reduces the amount of calcium excreted in the urine.
  • Maintaining healthy digestion: This is because spinach is rich in fiber and water, which reduces constipation and enhances the health of the digestive system.
  • Maintaining healthy hair and skin: Spinach contains large amounts of vitamin A, which is important for the growth of all tissues in the body, including the skin and hair. It also plays a role in reducing oil production in the pores of the skin and hair follicles, which reduces the appearance of love Young people, in addition to that, spinach is rich in vitamin C, which is important for collagen production and maintenance, and it contains iron that prevents iron deficiency caused by iron deficiency, which is a common cause of hair loss.
  • Preserving vision health: Spinach contains high levels of carotene compounds called lutein and zeaxanthin, and the eyes contain large amounts of these dyes because they protect the eye from sun damage, and some studies have indicated that these compounds can reduce The risk of developing cataracts and macular degeneration can also reduce damage to the eye as well.

The nutritional value of spinach

The following table shows the nutrients available in one cup, or 30 grams of raw spinach:

Food articleQuantity
water27.42 grams
Calories7 calories
Proteins0.86 g
Carbohydrates1.09 g
The fibers0.7 grams
Sugars0.13 g
Fats0.12 g
Calcium30 mg
Iron0.81 mg
magnesium24 mg
Potassium167 mg
Phosphorus15 mg
Sodium24 mg
Zinc0.16 mg
vitamin C8.4 mg
Vitamin A2813 international units
Vitamin K.144.9 وغg
Vitamin H.0.61 mg
Vitamin B10.023 mg
Vitamin B20.057 mg
Vitamin B30.217 mg
Vitamin B60.059 mg
Folate58 Microgram mg

Warning against the use of spinach

Despite the many benefits of spinach, there are some people who warn against taking it, and we mention from these people:

  • Pregnant and breastfeeding women: It is safe to use spinach in the quantities present in food during pregnancy and lactation, but there are no studies that show the safety of using it in medicinal quantities.
  • Babies: Feeding spinach to infants under 4 months of age is not safe, as it contains nitrates that can cause methemoglobinemia.
  • Allergic reactions: As people with sensitivity to the direction of rubber, or some molds, may suffer from allergy to spinach.
  • People with diabetes: Since eating large amounts of spinach can cause a decrease in blood sugar levels, therefore eating it with sugar-lowering drugs may lead to a very low level of it.
  • People with kidney disease: Spinach may cause insoluble crystals in the kidney, which may worsen symptoms of kidney disease.