What happens when you regularly eat spinach?

Spinach (spinach, spinach) is a green leafy vegetable that belongs to the amaranth family. 100 g of raw spinach contains:

Daily Value (DV):

• Vitamin B9 (folate): 45% DV, a B vitamin involved in the formation of red blood cells and DNA.
• Vitamin A: 160% DV, an antioxidant that helps promote eye, bone, and immune system health.
• Vitamin C: 40% DV, an antioxidant that supports bone and skin health.
• Vitamin K: 300% DV, helps heal wounds.

Spinach also provides iron, magnesium, potassium, calcium and small amounts of other B vitamins.

Reduce oxidative stress

Free radicals are byproducts of metabolism. They can cause oxidative stress, promote faster aging, and increase the risk of cancer and diabetes. The antioxidants in spinach can fight oxidative stress and reduce its harmful effects.

Good for eyes

Spinach is rich in lutein and zeaxanthin, two carotenoids that give vegetables their color and are found in high concentrations in the retina, protecting the eyes from the harmful effects of light. Lutein and zeaxanthin contribute to reducing the risk of macular degeneration and cataracts while also helping to slow the progression of eye damage.

Lower blood pressure

Spinach contains high levels of natural nitrates, which when in the body are converted into nitric oxide, which helps dilate blood vessels, helps regulate blood pressure and reduces the risk of cardiovascular disease. This vegetable is also rich in antioxidants, potassium, calcium and magnesium, which contribute to protecting blood vessels and promoting overall heart health.

Enhance digestive system health

Spinach provides insoluble fiber, creating a feeling of fullness and supporting regular bowel movements. This type of fiber helps food move easily through the intestinal tract, increasing stool volume and preventing constipation.

Some notes

Spinach is healthy, however, it can cause side effects in some people.

Kidney stones

Kidney stones form due to the accumulation of mineral salts, of which calcium oxalate stones are the most common type. Spinach contains high levels of oxalate, so people with a risk or history of kidney stones should limit their intake to reduce the risk of stone formation.

Blood clotting

Vitamin K1 plays an important role in the blood clotting process. Spinach contains high levels of vitamin K1, so suddenly eating large amounts or eating less than the usual amount can affect the effectiveness of anticoagulants such as warfarin. People taking blood thinners should maintain a regular intake of green vegetables and consult their doctor before changing their diet.

Tips for cooking and using spinach

Here are some ways to eat spinach more often.

• Add to soups, vegetable stews and cakes.
• Add to smoothies with healthy fats like avocado or almond butter.
• Sauteed in extra virgin olive oil with sweet red bell pepper and paprika.
• Steam and mix vegetables with sauce
• Do not cook spinach at high temperatures to preserve the lutein content. Steaming is the best way to retain maximum vitamin C content.