There are many health and nutrition benefits that you can gain by eating spinach. Check out the nutritional value of spinach.

Benefits Of Spinach

Known to be a ‘powerhouse of nutrients’ among all green leafy veggies, the spinach is one of the most beneficial and healthy vegetables. It is filled with vitamins, proteins, antioxidants and essential nutrients that promote overall good health and well-being. To get the maximum health benefits out of spinach it should be consumed as soon as it is purchased. The more it is refrigerated, the less are its nutrient contents. Fresh spinach, when kept in the fridge for more than a week, tends to lose almost half of its nutrients. So it is best to consume it in the least possible time. Spinach has adequate content of beta carotene, lutein and xanthene, which are extremely important for the health of the human eyes. Spinach also plays a great role in the strengthening of the muscles and curbing down blood pressure. Apart from these there are innumerable benefits of consuming spinach. For more information on the nutritional value and health benefits of eating spinach, scroll down.


Nutritional Value per 100g of Spinach 

23 Kcal
3.63 g
2.86 g
Total Fat
0.39 g
0 mg
Dietary Fiber
2.2 g
194 µg
0.724 mg
Pantothenic acid
0.065 mg
0.195 mg
0.189 mg
0.078 mg
Vitamin A
9377 IU
Vitamin C
28.1 mg
Vitamin E
2.03 mg
Vitamin K
482.9 µg
79 mg
558 mg
99 mg
0.130 mg
2.71 mg
79 mg
0.897 mg
0.53 mg
5626 µg
0 µg
12198 µg

Nutrition Benefits of Eating Spinach
  • Spinach is very rich in Vitamin A, which makes it beneficial for weak eyes. Any kind of strain on the eyes is reduced to a great extent and the eye muscles are strengthened.
  • The thickening and hardening of arteries is prevented due to substances like choline and inositol, which are present in significant amounts to make sure the blood arteries remain healthy.
  • Diabetics can particularly benefit from spinach since it is known that eating spinach regularly can stabilize blood sugar and prevent it from fluctuating often. Take a few handfuls of spinach and add 3 cups of water. Place it over low flame for almost an hour till it boils completely and mixes the nutrients in the water. Strain it and allow it to cool. Drink ½ cup daily to stabilize blood sugar.
  • A particular substance known as flavonoid is present in spinach which is a powerful antioxidant and also has anti-cancer agents like carotenoid, preventing the formation of tumors.
  • Spinach is known to be an anti-aging vegetable and reverses age related breakdowns, making you youthful and fresh. It also has a good amount of Vitamin K which helps in the clotting of blood in case of injuries.
  • The rich anti-oxidant content of spinach is extremely beneficial for the strengthening of the muscles especially the heart muscle.
  • Spinach is rich in potassium and carries a very low amount of sodium. This is extremely beneficial for those suffering from blood pressure as potassium helps to lower the blood pressure. Spinach contains folate which plays a great role in the reduction of hypertension. It helps the blood vessels to relax by maintaining proper blood flow.
Buying And Storing Tips
Before buying spinach, make sure that its leaves are natural green in color and the stems are fresh as well. Ensure that the leaves look fresh and don’t have any signs of decay. If you are planning to store your spinach, don’t wash it with water as in this case it will get spoiled for soon. Use a plastic bag to enwrap your spinach and make it as airtight as possible and keep it in a refrigerator. It will remain fresh for a maximum of 3-5 days. 
Cooking Tips
  • Before using your spinach for cooking, wash it properly as sand gets accumulates on its leaves and stems.
  • Before washing, separate the leaves from the stem and wash the leaves with your hands in a large bowl of lukewarm water. You have to change the water a few times to ensure there is no sand left on the leaves.
  • Take a large pot fill wit with water and let the water boil for some time. Pour the spinach into the boiling water and boil for a 1-2 minutes depending upon the quantity. It is advisable not to cover the pot while boiling the spinach in water as it allows the acid to evaporate away.
  • Take out the spinach from the water using a fork and top it with your favorite optional ingredients.
How to Enjoy Spinach
  • You can use layers of steamed spinach in preparing lasagna.
  • You can also enjoy your cooked spinach with pine nuts.
  • Spinach salads are also a popular dish.

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