1. Keep your skin, hair, and nails healthy
The vitamin A in spinach can protect your skin from UV rays. Combats oxidative stress that occurs in the dermis and maintains healthy skin. You can get healthy skin by eating spinach regularly.
Spinach is rich in magnesium and iron. Magnesium and iron can improve hair health. Iron deficiency is related to hair loss. Iron-rich spinach can help prevent hair loss.
Additionally, spinach contains biotin, a mineral that helps treat broken or cracked nails.
2. It can help you lose weight
Some studies show that spinach can suppress your appetite. Overweight women lost 43% more weight after consuming 5 g of spinach extract for three months, the report showed.
Also, the need to eat sweet foods decreased by 95%. Spinach extracts generally contain thylakoids that are found in green plants.
3. Reduce the risk of cancer
The glycoglyceride lipids in spinach may play an important role in cancer prevention. It can potentially reduce the risk of cancer by inhibiting tumor growth.
Some studies have shown that the vitamin A in spinach is linked to a lower risk of breast cancer. Eating spinach more than twice a week (or carrots rich in vitamin A) gently reduces the risk of breast cancer.
Also, spinach is a cross-shaped vegetable. Studies have shown that cross-linked vegetables are good for cancer prevention. Spinach is rich in carotenoids (such as lutein and zeaxanthin) that can help treat cancer.
4. It is good for treating diabetes
Spinach promotes satiety and reduces the glucose response after meals. This is because spinach is high in fiber and moisture.
Spinach also contains nitrate. This compound has been found to help prevent insulin resistance. It can also relieve inflammation, a major risk factor for diabetes.
Another reason spinach can be part of a diabetes diet is low carbohydrate levels. Compared to starchy vegetables, spinach is a non-starchy vegetable with low levels of carbohydrates. Therefore, it is known that a diet containing spinach can lower blood sugar levels.
Low carbohydrate levels can help control glucose levels, but more precise research is needed so far.
5. Helps control blood pressure
Spinach nitrate is a great nutrient. This compound improves endothelial function and lowers blood pressure levels to promote heart health.
Additionally, spinach nitrate can relieve arterial stiffness, which can lead to high blood pressure.
The proteins in spinach are helpful in treating high blood pressure and may reduce the risk of heart disease.
Also, the magnesium in this vegetable can control blood pressure. This mineral relaxes and widens blood vessels to promote blood flow.
6. It is good for the eyes
Spinach contains two important antioxidants, lutein and zeaxanthin, which are known to be effective in improving vision. This compound fights free radicals and reduces the risk of cataracts and age-related macular degeneration.
7. It is good for the bones
Spinach is helpful for bone health. Spinach is rich in two nutrients, vitamin K and calcium, which are important for bone strength.
Low calcium intake causes osteoporosis. Calcium intake is related to bone mass, bone loss, and fracture rate.
8. It is good for digestion
Spinach contains fiber. Fiber has several advantages:
According to research, fiber can keep you full longer. Also, it helps promote digestion by helping food move through the digestive system.
9. It can help treat asthma
Oxidative stress has a major effect on asthma. Spinach contains vitamin C, a powerful antioxidant that can combat oxidative stress. This can help treat asthma.
A large amount of lutein and zeaxanthin in green spinach leaves can also help treat asthma.
Spinach, however, will need more research on treating asthma. More research is needed to understand the effects of your diet on asthma and other allergies. Please watch it for reference only.
10. Helps the development of the fetus
Spinach contains folic acid, an essential nutrient for fetal development. This nutrient reduces the risk of fetal nervous system defects.
Some studies show that the iron in spinach can help prevent premature and underweight births.
11. Helps improve brain function
Spinach helps relieve stress and depression. This effect is due to the ability of spinach to reduce blood corticosteroids (hormones involved in stress reactions).
Other nutrients in spinach, vitamin K, folic acid, lutein, and beta-carotene are also known to promote brain health and slow cognitive decline.
Spinach side effects / precautions
Spinach is rich in essential nutrients. Most studies have shown health benefits. However, excessive intake of spinach can lead to the following side effects:
1. It can increase the risk of kidney stones
Spinach contains a lot of oxalate. This can lead to calcium oxalate stones in combination with calcium. Spinach contains oxalate, a compound that can form rocks in the body if consumed in excess.
Therefore, people with kidney disease and stones should be careful when eating spinach.
100 g of spinach contains approximately 970 mg of oxalate.
Boiling spinach can lower the oxalate concentration to some extent. Calcium-based foods (such as tofu and cheese) can also be used with spinach to prevent stone formation. However, it can vary from state to state. Therefore, if you include spinach in your diet, you will need to consult a doctor.
2. May interfere with blood thinners
Spinach contains a lot of vitamin K, a mineral that reduces the effectiveness of blood thinners. Blood thinners are usually given to prevent stroke. Therefore, people related to blood thinners should be careful when eating spinach.
The vitamin K in spinach plays an important role in the formation of thrombi. Therefore, you should be careful when taking vitamin K when using blood thinners. Spinach rich in vitamin K can interfere with medications (such as warfarin) that help thin the blood.
Warfarin is a blood thinner that is prescribed for people who are at risk of forming harmful blood clots. Vitamin K has been shown to reduce the effectiveness of warfarin. A person related to blood thinners should consult a doctor before taking spinach.
But spinach also contains many other essential vitamins and minerals. Additionally, vitamin K helps prevent arterial calcification, heart disease, cancer, and osteoporosis. Therefore, spinach can be a good food if it is not related to blood thinners.
3. May interfere with mineral absorption
Studies show that eating foods rich in oxalate can inhibit mineral absorption.
The oxalate in spinach can interfere with the absorption of minerals such as calcium. Eating a large amount of spinach can cause problems in the absorption of calcium by the body.
4. It can make gout symptoms worse
According to one study, spinach contains purine, a compound that can make gout symptoms worse. More research is needed to get accurate information on this. Therefore, people with gout symptoms may need to consult a doctor before eating spinach.
Also, some studies suggest that eating too much spinach can make blood pressure and blood sugar levels too low.
The lethal dose of oxalate in humans ranges from 15 to 30 grams. Few people eat too much spinach in a short period of time, so don’t worry too much.
Spinach can be eaten raw. However, caution may be necessary if you have kidney stones or are taking certain medications (such as blood thinners).
Like spinach, tomatoes contain oxalate. Therefore, people who are susceptible to kidney stones or drug interactions should be careful when eating tomatoes.
Spinach alone does not harm the stomach. However, if you eat a lot of spinach too quickly in a short period of time, your fiber intake can suddenly spike. This can cause temporary stomach upset.