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Spinach: An important green leafy vegetable and Health Benefits

Spinach is a nutritious, leafy green. This vegetable has been shown to benefit health in several ways. Spinach may decrease oxidative stress,

The possible health benefits of consuming spinach include improving blood glucose control in people with diabetes, lowering the risk of cancer, and improving bone health. Additionally, this vegetable provides minerals and vitamins that can confer a range of benefits.

facts on spinach

A 100-gram (g) Source of spinach contains 28.1 milligrams (mg) of vitamin C, 34% trusted Source of a person’s daily recommended amount.
Spinach also contains iron, potassium, vitamin E, and magnesium.

Different cooking methods can change the nutritional content of spinach.
This article explores the nutrition contained in spinach, how it can benefit the body, and a range of flavorsome ways to include it in the diet.

Nutrition Facts Spinach

Spinach also contains several other vitamins and minerals, including potassium, magnesium

7 calories
0.86 g of protein
29.7 mg of calcium
0.81 g of iron
24 mg of magnesium
167 mg of potassium
141 micrograms (mcg) of vitamin A
58 mcg of folate


A cup of cooked spinach contains about 6.5 mgs of iron, which is a fair amount, considering that an average person needs about eight milligrams a day. Premenstrual and pregnant women need 18 and 27 mgs, respectively. A cup of raw spinach has less than 1 mg because of the high water content.


Spinach contains approximately 30 mg of calcium per cup. However, the body absorbs this less easily than dairy sources of calcium. Spinach also has a high oxalate content , which binds to calcium and makes it difficult for our bodies to use.


Spinach contains many vitamins, minerals, and compounds that may have various health benefits.

Cancer prevention

Spinach may help reduce your risk of cancer because it contains multiple nutrients. First, spinach contains beta carotene, which is used to form Vitamin A. Next, it also contains Vitamin C, an antioxidant. Both beta carotene and Vitamin C are important nutrients and serve as protectors against developing cancer cells.

Healthy skin and hair

Spinach and other leafy greens high in vitamin C are crucial for building and maintaining collagen, which provides structure to skin and hair. Additionally, iron deficiency is a common cause of hair loss, which a person can help prevent with a diet of sufficient iron-rich foods, such as spinach.

The side effects

If you eat spinach every day in excessive amounts (more than a bowl) there can be adverse health effects. Most commonly these include gas, bloating and cramps due to its high fiber content. Eating too much spinach can also interfere with the body’s ability to absorb nutrients.

Spinach is typically safe to consume as part of a well-rounded, nutritious diet. However, some people may benefit from limiting their intake of this vegetable.

Read More: Pineapple Nutrition Facts and Health Benefits



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