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Health Benefits of Spinach, Uses And Its Side Effects

Last Updated: Sep 02, 2020

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Spinach is a very nutritious leafy vegetable. It helps to prevent premature ageing, weakening of the eyesight and has inflammatory properties. Spinach helps to boost the immunity, protects the body from a number of diseases and improves the recovery mechanism of the body.

Spinach helps to maintain the brain functions and the nervous system, especially in patients of advanced age. The antioxidant properties of the spinach help in the prevention of cancer and other deadly disorders of the body. Spinach also helps to relieve chronic abdominal distress. Calcium content in spinach helps in the maintainence of bone health. Spinach also helps to relieve hypertension and anxiety.


Spinach is a native leafy vegetable from the central, western and souther parts of Asia. It is mostly grown in winter, especially in temperate regions. It is a very nutritious plant with a large number of health benefits and can be consumed by people of all ages.

Spinach looks after the overall health of the body and is rich in essential nutrients. Spinach has minimal side effects. It can cooked and prepared as delicacies and the low calories make it ideal for consumption for weight loss.

Nutritional Value of Spinach

Spinach is a popular functional food. This leafy vegetable is full of nutritional properties and contains a large amount of essential nutrients. Spinach is known to prevent and cure a number of diseases and disorders.

It has anti-cancer, antioxidant properties that inhibit the growth of malignant cells. It helps to promote healthy cell division, thereby improving the healing properties of the body.

Spinach contains Vitamins A, B, C, E, K , zinc, magnesium and large amounts of iron that is necessary for the red blood cells in the body. Spinach is also helpful in the maintenence of the hair, skin, nails and eyesight.

Nutritional facts Per 100 Grams

0.4 g
Total Fat
79 mg
558 mg
3.6 g
Total Carbohydrate
2.9 g

Vitamins and Minerals

187 %
Vitamin A
46 %
Vitamin C
15 %
10 %
Vitamin B-6
19 %

Health Benefits of Spinach

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Mentioned below are the amazing health benefits of eating Spinach. You can consume this vegetable in different ways, you can add this in a salad or make a hundred of recipes from it. Even you can drink spinach juice, as it contains a lot of vitamins, minerals, and nutrients. This green leafy vegetable holds a good amount of iron and good antioxidants

Prevents Sun Damage to the Skin

Spinach is rich in Vitamin B and other important Vitamins such as A, E, K and C which help to improve skin texture and treat a number of skin related disorders.

Spinach also helps to protect the skin from the harmful Ultra-Violet radiations of the sun. It promotes healing of the skin in case of sun damage and prevents premature ageing, skin cancer and other dermal disorders caused by the sun.

Spinach Boosts Immune System

Spinach is extremely beneficial in the strengthening of the immunity system. The high amounts of Vitamin A helps to prevent infections and inflammations to a large extent. It strengthens the mucous membranes of the respiratory, urinary and intestinal tracts. Vitamin A is also a major component of the lymphocytes (white blood cells) that combat diseases in the human body.

Anti-Inflammatory Properties of Spinach

Spinach helps in providing relief from several kinds of inflammatory diseases such as arthritis, osteoarthritis, asthma and even migraine headaches.

Spinach Prevents Damage to Brain and Nervous System

Spinach maintains the brain functions, especially in patients of advanced age. The high content of Vitamins C, K and folate helps in the production of hormones that keep the nervous system functioning properly. It also improves the processing abilities of the brain. Spinach helps in the synthesis of sphingolipids that is the crucial fat in the Myelin sheath of the nerve cells.

Spinach Treats Gastrointestinal Disorders

Spinach contains high quantities of beta-carotene and Vitamin C that maintains gastrointestinal health. It provides protection to the colorectal cells from the cancerous growths caused by the effects of free radicals. Folate content in spinach prevents DNA damage and unwanted mutations of the colon cells.

Eat Spinach Extract for Muscle Growth

Spinach reduces the stress on muscles, by strengthening muscular tissues. The magnesium, zinc and other nutrients content helps to sleep better which helps the body to heal and recover faster.

Use of Spinach Hypertension Diet Plan

Spinach is known to be effective remedy for high blood pressure or hypertension. It also helps to reduce stress and anxiety.

Spinach Good for Kidney Disease

Spinach helps to maintain the sodium-potassium balance in the body and lowers excess potassium which may eventually lead to serious kidney malfunctioning.

Reduces Asthma

Patients of Asthma can be benefited by the consumption of Spinach

Spinach juice for eyesight

Spinach is rich in vitamins which prevent weakening of eyesight due to age or other factors. It also helps to improve eyesight by preventing cataracts and macular degeneration.

Spinach Good For Cancer Patients

Spinach is rich in anti oxidants, flavonoids and other nutrients, that promote healthy cell division, preventing malignant growths and tumours.

Spinach Maintains Bone Health

Spinach is useful in the maintainence and strengthening of bones because of its calcium content. It can also be used as an alternative to dairy products in patients who have lactose intolerance. It helps to prevent early onset of osteoporosis. Spinach helps in the building of muscle tissues and growth of collagen.

Uses of Spinach

Spinach is rich in iron content and many other essential nutrients. Spinach helps in recovering and recuperating after a long spell of illness. Spinach juice can be given to patients who have been weakened by anaemia or haemorrhage.

Spinach can be added to dips, soups and salads to increase the nutritional value of the food. Spinach is easy to digest and can be cooked in a number of ways to make it a delicacy. The low calorie content of this leafy vegetable makes it an important inclusion in a weight loss program.

This vegetable helps in reducing risks of high blood sugar, high blood pressure and cancer. Spinach is also good for the skin, hair and eyesight.


Side-Effects & Allergies of Spinach

Spinach is relatively safe for consumption by men, women and children alike. There are not many side effects or allergic reactions known. Spinach may also form insolvent crystals in the kidneys, that may worsen kidney diseases.

However, in some cases, spinach may cause serious fluctuations in the blood sugar level in diabetes patients. This however, is rare, but any slightest discomfort or reaction should be treated as soon as possible to prevent complications.

Cultivation of Spinach

Spinach is native to central , western and southern parts of Asia. It is usually an annual plant. It is thought to have originated in Persia. Subsequently it was introduced to India and China. Spinach usually survives for a ong period of time, especially during winter. Spinach is mostly found in temperate regions.


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    Written ByDrx Hina FirdousPhD (Pharmacology) Pursuing, M.Pharma (Pharmacology), B.Pharma - Certificate in Nutrition and Child CarePharmacology
    Reviewed By
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    Reviewed ByDt. Ms. Shilpa MarwahB.Sc (Home Science), Post Graduation Diploma in Dietetics and Public Health NutritionDietitian/Nutritionist

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