Health benefits and nutritional value of spinach
Spinach is a superfood. It is loaded with tons of nutrients in a low-calorie package. Dark, leafy greens like spinach are important for skin, hair, and bone health. They also provide protein, iron, vitamins, and minerals.
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, as well as supplying minerals and vitamins that can provide a range of different
Spinach has been used by various cultures throughout history, notably in Mediterranean, Middle-Eastern, and South-East-Asian cuisines. It can be incorporated quite easily into any diet, as it is cheap and easy to prepare.
This article explores the nutrition contained in spinach, how it can benefit the body, and a range of flavoursome ways to include this in the diet.
One cup of raw spinach contains:
- 7 calories
- 0.86 grams (g) of protein
- 30 milligrams (mg) of calcium
- 0.81 g of iron
- 24 mg of magnesium
- 167 mg of potassium
- 2,813 international units (IU) of Vitamin A
- 58 micrograms of folate
Spinach also contains vitamin K, fibre, phosphorus, and thiamine. Most of the calories in spinach come from protein and carbohydrates.
A lack of iron in the diet can affect how efficiently the body uses energy. Spinach is a great source of iron. Make sure to combine vitamin-C-rich foods such as citrus fruits with plant iron like spinach to improve absorption.
Spinach contains approximately 250 mg of calcium per cup. However, it is less easily absorbed than calcium obtained from dairy sources. Spinach has a high oxalate content, which binds to calcium. This makes it difficult for our bodies to use.
Spinach is also one of the best sources of dietary magnesium, which is necessary for energy metabolism, maintaining muscle and nerve function, regular heart rhythm, a healthy immune system, and maintaining blood pressure. Magnesium also plays a part in hundreds more biochemical reactions that occur in the body.
Spinach contains an antioxidant known as alpha-lipoic acid, which has been shown to lower glucose levels, increase insulin sensitivity, and prevent oxidative, stress-induced changes in patients with diabetes.
However, most studies have used intravenous alpha-lipoic acid, and it is uncertain whether oral supplementation would elicit the same benefits.
Spinach and other green vegetables contain chlorophyll. Several studies, including this 2013 study carried out on 12,000 animals, have shown chlorophyll to be effective at blocking the carcinogenic effects of heterocyclic amines.
These are generated when grilling foods at a high temperature.
This can contribute to preventing the growth of cancer.
A study of 433 children with asthma between the ages of 6 and 18 years, and 537 children without, showed that the risks for developing asthma are lower in people who have a high intake of certain nutrients.
One of these nutrients is beta-carotene. Spinach is an excellent source of beta-carotene.
Lowering blood pressure
Due to its high potassium content, spinach is recommended for people with high blood pressure.
Potassium can help reduce the effects of sodium in the body. A low potassium intake might be as potent a risk factor for developing high blood pressure as a high sodium intake.
Low intakes of vitamin K have been associated with a higher risk of bone fracture.
Adequate vitamin K consumption is important for good health, as it acts as a modifier of bone matrix proteins, improves calcium absorption, and may reduce the amount of calcium that leaves the body in urine.
Promotes digestive regularity
Spinach is high in fibre and water, both of which help to prevent constipation and promote a healthy digestive tract.
Healthy skin and hair
Spinach has large quantities of vitamin A, which moderates the production of oil in the skin pores and hair follicles to moisturise the skin and hair.
It is this oil that can build up to cause acne. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair.
Sydney Delivery Zone
If you're in the Eastern Suburbs, Sydney Delivery Zone - All products can be ordered and will be shipped via our BioHax Delivery service. Delivery 7 days from 8am-8pm.
Out of Sydney Delivery Zone, NSW & Australia
If you're out of the Sydney Delivery Zone - only non-perishables can be ordered and are shipped via Sendle for (Metro) and Australia Post (Regional)
Out of Sydney Delivery Zone - 3-5 Days
NSW & Australia - 3-7 Days
Only non-perishables can be ordered and are shipped via (Australia Post)
International Delivery Times - 5-10 Days
Product Categories Explained:
Non-Perishables = essential oils, beauty and cooking oils, raw minerals and supplements
Dry goods = herbs, spices, coffee
Perishables = vegetables, herbs, fruit, eggs, F&G boxes, stock broth and liquid broth
Can I request to sign for my order?
Please advise if you would like to physically sign for your package and we will ensure the driver does not leave your order until it has been signed. This information is acquired during the checkout process, before payment, under “delivery instructions”. We also ship to PO boxes by only if shipping is via Australia Post. If you would like to sign for your order and it’s being shipped via Australia Post, there is an additional $2 service fee.
Note: if you request for your order to be signed on delivery and no one is home to sign when the courier arrives, we are unable to take responsibility for any items that have spoiled as a result of being returned to our third-party transport company.
If it is perishable items (fresh produce & broth), we prefer not to leave it outside for more than an hour and recommend having someone home; friend, neighbour or family member to sign for it.