Spinach and its nutritional properties

Spinach and its nutritional properties

Spinach is one of the green leafy vegetables that provides us with vitamins, minerals and fiber, as well as other very important substances to take care of our health such as phytonutrients.

It is a vegetable that we can use in many recipes: we can add spinach to lasagne, vegetable puree, sautéed with chickpeas, or we can also eat the spinach raw and fresh in salads and in smoothies or green juices, etc.

Spinach belongs to the botanical family of the Quenopodiaceae, as do chard and quinoa.

In this article we tell you what is the nutritional value of spinach and its properties and benefits for health and the contraindications of consumption of spinach.

Nutritional value of spinach

Of 100 grams of spinach, 90 are water. It has vegetable protein, a very low carbohydrate content, and the fat in spinach is even lower.  On the other hand, it is high in fiber.

Of the minerals in spinach we can highlight the potassium, calcium, sodium, phosphorus, magnesium, iron, zinc, iodine and selenium.
The vitamins with greater presence in the spinach are vitamins C, E, A, carotenes, folic acid or B9, niacin or B3 and riboflavin or B2.

Spinach has only 18 kcal per 100 grams and therefore is often consumed in weight loss diets.

14 health benefits of spinach consumption
  1. The antioxidant action of spinach helps us fight the damage caused in our body by free radicals.
  2. They take care of our sight by delaying or preventing the appearance of macular degeneration or cataracts. This is due to the content of beta-carotene (vitamin A of vegetable origin), which is almost as high as in the case of carrots.
  3. They stimulate the functioning of our immune system.
  4. Spinach contributes to reducing the probability of suffering from cardiovascular and degenerative diseases.
  5. The content of soluble and insoluble fiber in spinach will help us prevent constipation, colon diseases and maintain a good intestinal transit.
  6. The vitamin C in spinach participates in many of the functions that take place in our body: formation of red and white blood cells, formation of collagen, bones and teeth …
  7. This green leafy vegetable also promotes the proper functioning of our muscular and nervous system.
  8. Spinach is a food that contains iodine, an essential nutrient that promotes the proper functioning of the thyroid gland. This gland regulates our metabolism.
  9. The magnesium provided by this vegetable is important for maintaining a favorable activity in our intestine, our muscles and the immune system.
  10. As with the rest of the foods of vegetable origin that have iron, it is interesting to accompany its consumption with foods rich in vitamin C to increase the absorption of this mineral. In this way we contribute to prevent iron deficiency anemia.
  11. It is a food rich in water, low in carbohydrates and fats and with a high content of fiber. This makes spinach an excellent choice for overweight or obese people who want to lose weight and are dieting. It will keep us hydrated, nourished and satiated.
  12. Spinach may help reduce the risk of diseases such as cancer due to its content of antioxidant compounds. In any case, a diet based on vegetables and fruits, eliminating or reducing the consumption of processed products and leading a life as active and full as possible, are the basis for good health and prevent or delay the onset of diseases of all kinds .
  13. It is a vegetable with a good supply of folates or vitamin B9, whose consumption should be increased by women during pregnancy and breastfeeding to prevent damage to the baby’s development.
  14. Spinach can be a suitable vegetable for people with hypertension or high blood pressure.



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