Health Benefits of Spinach

I am amazed at how many nutritional benefits spinach has to offer. I have discovered so many new benefits to this super-food that I am making it my new personal healthiest food to eat daily. I currently believe it to be even healthier than lemon juice, apple cider vinegar or green tea.

Health benefits of spinach

You might be wondering why I've grown to love spinach so much. Here's why:

1. Spinach is low in calories

Spinach has only 23 calories per 100 grams (or 3.5 ounces). That's about 2.3 calories per leaf. Compare that to 265 calories in 100 grams of white bread. Despite being so dense in micronutrients, spinach is more than 90% water.

2. High in Fiber

The low calorie count of spinach is not the only weight-loss benefit that it offers. It's also very high in fiber. Most of us don't consume enough sources of good fiber. Here is why fiber is so important:

1) Fiber cleans out the gut

Fiber is the part of plant foods that your body cannot break down. This makes it extremely useful to gut health because it gives your digestive system something to attach its waste products to. Eating enough fiber is one of the most important ways that you need to detoxify your system - along with sweating, drinking enough water, exercising and breathing. 

If you don't eat enough fiber your gut can get cluttered with toxins and waste products that are essentially waiting in line to be eliminated. This can create a variety of problems in the gut and eventually lead to digestive illnesses. Fiber consumption can help to alleviate constipation. Good gut bacteria also need fiber to thrive and create a healthy internal environment.

2) It slows down the rate of absorption

Since fiber cannot be broken down, the nutrients that are attached to it are a lot harder to absorb. This is actually good for your digestive system because it stimulates it to increases digestive ability. It also slows down the rate at which nutrients enter into the blood stream. 

This point is very important because foods that contain fiber will curb spikes in blood sugar. This is why the sugar that is found in fruit is not to be treated in the same way as the sugar that we find in processed foods.

Many people deny their bodies the fiber and micronutrients that their bodies need because of their fear of the sugar content of fruits or vegetables. This is not only unhealthy and will damage the body, but will inhibit the body's natural functions and therefore its ability to function normally. Your body needs micronutrients to regulate functions like metabolism, energy production, recovery and immunity.

3) Fiber reduces appetite by keeping you fuller for longer

Since fiber sticks around in your gut for longer than refined food, your body will not signal the need for more food for a longer period of time. The slow release of nutrients also feed your body with fewer nutrients - but for longer time. This increases the amount of nutrients that are used up versus the amount that is stored away.

3. High in minerals

Spinach contains calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper, manganese and selenium. All of the minerals are imperative for optimal health. Calcium is needed for cell signalling. Iron allows for the transfer of oxygen. Magnesium helps with muscle recovery. Phosphorus forms part of our DNA. Potassium balances out the other minerals. Sodium allows the body to hold onto water stores. Zinc is needed for cell division. Copper makes collagen. Manganese protects the body against free radicals. Selenium is needed by hormones and the immune system. For these reasons, you will often find spinach listed as one of the natural ways to deal with many health issues.

4. Great for your eyes

Spinach contains the two very potent antioxidants lutein and zeaxanthin. These antioxidants are often found in multivitamins that claim to help with eye problems. These two nutrients help to combat macular degeneration and cataracts. Other nutrients found in Spinach that support eye health include Omega 3, Vitamin C, Vitamin E and Zinc.

5. Great source of vitamins and other nutrients

The best sources of vitamins will always be the ones that are found in food naturally. For some reason, isolating a nutrient and putting it into pill or supplement form reduces the body's ability to recognize it and use as well as when it is found in real food. This might be because these nutrients are found alongside other nutrients that help with absorption.

Vitamin Content of spinach

Spinach contains Vitamin A, Vitamin C, Vitamin E, Vitamin K, Thiamine, Riboflavin, Niacin, Vitamin B6, Folate, Choline and Betaine.

Other nutrients

• About 2.9% of spinach is protein (not bad, considering that spinach is more than 90% water)
• Spinach is also relatively high in Omega 3 - which is important for physical performance and testosterone production
• Phytosterols in spinach help to reduce blood cholesterol levels.

Foods that have a lot of micronutrients while having fewer calories are known as nutrient dense foods. Foods that are high in calories but don't provide much micronutrient value are not nutrient dense. This is where the term 'empty calories' comes from. Spinach is one of the most nutrient dense foods on the planet.

I would like to congratulate myself for writing an entire article about spinach without making a single Popeye reference. Stay Strong!

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