Not just iron: all the benefits of spinach

Spinach is part of a broad family of green leafy vegetables such as lettuce, rocket, kale, parsley, cilantro and chard. Observational studies show that people who consume more leafy vegetables tend to have better measures of health, including in the contexts of cognitive function and eye health. So what is actually in these leafy greens, and spinach in particular, that explains this connection to health?

Lutein and zeaxanthin for eye health

Spinach is one of the vegetables richest in lutein, a pigment from the carotenoid family, which is also found in other vegetables and fruits. Next to lutein is also zeaxanthin, another carotenoid that works together with it. Both accumulate in the retina of the eye, mainly in the area of ​​the macula, and participate in filtering light and protecting against oxidative damage. Therefore, they are studied quite a bit in the context of eye health and visual aging. In addition, lutein has also been found to accumulate in brain tissue, and there are observational studies that show a connection between its high levels and better measures of cognitive function.

Nitrates to improve cardiovascular parameters

Spinach also contains natural nitrates (not the kind found in processed meat), which undergo a conversion process in the body to nitric oxide. Nitric oxide participates in the relaxation and expansion of blood vessels. Studies indicate a moderate effect of foods rich in nitrates on cardiovascular parameters, but as always – the effect depends on the amount and the overall nutritional context.

Magnesium to improve muscle activity

Spinach also contains magnesium – a mineral that is involved in hundreds of processes in the body, including muscle activity, the nervous system and energy metabolism. At the same time, spinach is only part of the sources of magnesium in the diet, and this important mineral is usually also obtained from legumes, whole grains and nuts.

vitamin K for normal blood clotting

Spinach is also a source of vitamin Kwhich is known mainly for its role in normal blood clotting, and also in the context of bone health. This vitamin Participates in processes related to calcium fixation in bone through the activation of proteins such as osteocalcin, therefore it is part of a system that helps maintain bone strength and density.

vitamin C to improve iron absorption

Spinach also contains vitamin C, Although not in a high amount compared to other fruits and vegetables. Beyond its role as an antioxidant, it also has an interesting role in the context of the spinach itself: it can help absorb iron from the plant, especially due to the presence of oxalic acid in spinach, which reduces the availability of iron in it. Therefore, a combination of spinach with vitamin-rich foods C Like pepper, tomato or citrus fruits can be a simple way to improve absorption.

Low in calories and suitable for weight watchers

Spinach is a low-calorie vegetable. Its volume decreases significantly, so many times it is easier to incorporate a relatively large amount of it without feeling it. It is easily integrated into a variety of dishes: salads, shakes, pastas, soups or stir-fries. Sometimes a simple combination, without much processing, is the easiest way to introduce it into the routine.

Bottom line: Spinach is not a “super food”, nor is it a magic solution for health. It is a leafy vegetable that contains a variety of essential nutrients. But remember that its effect is only part of a rich and varied diet.

Shiral Tirosh is Clinical nutritionist and director of the clinic for eating disorders in Be’er Sheva, Maccabi Health Services