Health Benefits of Spinach and Sample Recipe

With the scientific name Spinacia oleracea, spinach is one of the edible flowering plants from the Amaranthaceae family. The plant is known to grow up to 30 cm tall and the leaves can be simple, triangular, ovate, or alternate. Its flowers are yellow to green in color and measure three to four in diameter. As a food, it has a number of health benefits.

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General Benefits

Spinach is pack with various vitamins and minerals. According to Mercola, spinach is low in fat and in bad cholesterol, which prevents becoming over weight and obese. Also, it is packed with various vitamins like vitamin A, B, C, E, and K, along with minerals like manganese, copper, potassium,phosphorus, magnesium, calcium, and iron. Since spinach is a vegetable,

Anti-Diabetes and Hypertension

Spinach can combat diabetes and hypertension. Against diabetes, spinach has the antioxidant alpha-lipoic acid, which is known to reduce blood sugar levels and boost insulin sensitivity, as per Medical News Today. It also walls the diabetes patients from oxidative stress-induced changes. In addition, alpha-lipoic acid has been shown to reduce the cases of peripheral neuropathy and autonomic neuropathy in diabetic patients.

In line with fighting hypertension, spinach is rich in potassium, which neutralizes sodium in people with high blood pressure. Sodium attracts water, which further increases the fluid volume and the blood volume in the body; thus, eating spinach allows potassium to counteract sodium’s action, lowering the body’s blood pressure.


Spinach can reduce the risk of having cancer. As per World’s Healthiest Foods, spinach is rich in antioxidants, which help fight toxins and eliminate free radicals from the body. In a study, it was revealed that the total amount of nutrients in baby spinach leaved is higher when exposed to light, when compared to the overall nutrient of those that are maintain in dark surroundings.

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A study also aimed to determine the dynamics between the risk of prostate cancer and vegetable intake. The researchers covered vegetables like spinach, kale, collards, turnip greens, mustard greens, Brussels sprouts, cabbage, cauliflower, and broccoli. According to research findings, consumption of the aforementioned vegetables showed considerable protection against prostate cancer.

Nervous Health

Spinach also helps the brain. According to Naturally Healthy Eating, eating green leafy vegetables like spinach can delay cognitive decline. This means that spinach can help elders with Alzheimer’s disease or dementia, as well as people who love problem and puzzle solving. Thus, spinach helps people think more clearly.

Sample Recipe

Spinach can be easily prepared with garlic, just like the garlic sauteed spinach. According to Food Network, the ingredients include one and a half baby spinach leaves, two tablespoons olive oil, two tablespoons chopped garlic, two tablespoons kosher salt, three-fourth teaspoon ground black pepper, a tablespoon of unsalted butter, lemon, and salt.

To prepare, the spinach is rinsed in cold water and is spun dry in a spinner; little amount of water is left to the leaves. Then, olive oil is heated in a large pot and the garlic is sauteed over medium heat for nearly one minute or until it becomes brown in color. After that, the spinach, salt, and pepper are added and are tossed with the garlic and oil, the pot is covered and the food is cooked for two minutes. Once done, the spinach is transferred to a serving bowl and is topped with butter, lemon, and salt.

Overall, spinach is one of the best food choices for family meals, due to its nutritional contents and benefits. Hence, adding it to various meal options for oneself or the entire family helps promote health and prevent diseases.

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