Spinach benefits

Possible health benefits of spinach

Diabetes management: spinach contains an antioxidant known as alpha-lipoic acid, which has been shown to lower glucose levels, increase insulin sensitivity and prevent oxidative stress-induced changes in patients with diabetes. Studies on alpha-lipoic acid have also shown decreases in peripheral neuropathy and/or autonomic neuropathy in diabetics.¹

Of note, most studies have used intra-venous alpha-lipoic acid and it is unsure whether oral supplementation would elicit the same benefits.¹

Cancer prevention: Spinach and other green vegetables contain chlorophyll which has shown to be effective at blocking the carcinogenic effects of heterocyclic amines which are generated when grilling foods at a high temperature.²

Asthma prevention: The risks for developing asthma are lower in people who consume a high amount of certain nutrients. One of these nutrients is beta-carotene, of which spinach is an excellent source. Apricots, broccoli, cantaloupe, pumpkin and carrots are also rich sources of beta-carotene.³

Lowering blood pressure: because of its high potassium content, spinach is recommended to those with high blood pressure to negate the effects of sodium in the body. A low potassium intake may be just as big of a risk factor in developing high blood pressure as a high sodium intake.⁴

Other high potassium foods include potatoes, tomatoes, lima beans and oranges.

Bone health: Low intakes of vitamin K have been associated with a higher risk for bone fracture. Adequate vitamin K consumption is important for good health, as it acts as a modifier of bone matrix proteins, improves calcium absorption and may reduce urinary excretion of calcium.⁵

Promotes regularity: Spinach is high in fiber and water content, both of which help to prevent constipation and promote a healthy digestive tract.

Healthy skin and hair: Spinach is high in vitamin A, which is necessary for sebum production to keep hair moisturized. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair. Spinach and other leafy greens high in vitamin C are imperative for the building and maintenance of collagen, which provides structure to skin and hair.

Iron-deficiency is a common cause of hair loss, which can be prevented by an adequate intake of iron-rich foods, like spinach.

Incorporating more spinach into your diet

Spinach is a very versatile vegetable and can be eaten raw or cooked. It is available fresh, frozen or canned. Here are some tips to try to incorporate more spinach into your daily routine:

Incorporate spinach into pastas, soups and casseroles.

Sautee spinach in a small amount of extra virgin olive oil and season with freshly ground black pepper and freshly grated Parmesan cheese.

Add spinach to your wrap, sandwich or flatbread.

Make a dip with spinach, like spinach and artichoke dip or spinach goat cheese dip.

Add a handful of fresh spinach to an omelet or scramble, or throw a handful into a smoothie