Spinach Health Benefits And Nutritional Values


Spinach health benefits and nutritional values are enormous and they includes, aiding detoxification, keeps your weight in check, keeps the eye healthy, supporting bone health, reducing hypertension, promoting good sleep, boosting immunity, promoting youthful health, combating hair loss, curing acne, and enhancing the skin.

Understanding What Spinach Are.


Spinach (Spinacia oleracea) is one of incredible green-leafy vegetable often recognized as one of the functional foods for its health benefiting nutritional, antioxidants and anti-cancer

composition. Its tender, crispy, dark-green leaves are one of the favorite ingredients of chefs all around the world.

Also, Spinach health benefits and nutritional values has rightly sky-rocketed the herb importance among many health organization. Spinach contains one of best and highly needed minerals for healthy living. Spinach also contain lots of vitamins.

Vitamins in Spinach.

Vitamin A:

Spinach is high in carotenoids, which the body can turn into vitamin A.

Vitamin C:
Vitamin C is a powerful antioxidant that promotes skin health and immune function.
Vitamin K1:

Vitamin K is essential for blood clotting, and one spinach leaf contains over half of your daily need.

Folic acid:

Also known as folate, or vitamin B9. It is essential for normal cellular function and tissue growth, and is very important for pregnant women.


Spinach is an excellent source of this essential mineral. Iron helps create hemoglobin, which brings oxygen to the body’s tissues.


Calcium is essential for bone health. This mineral is also a crucial signalling molecule for the nervous system, heart and muscles.

Spinach also contains several other vitamins and minerals, such as potassium, magnesium, and vitamins B6, B9 and E.

Spinach Nutritional Values.

Raw spinach is 91% water, 4% carbohydrates, 3% protein, and contains negligible fat (table). In a 100 g (3.5 oz) serving providing only 23 calories, spinach has a high nutritional value, especially when fresh, frozen, steamed, or quickly boiled. It is a rich source (20% or more of the Daily Nutritional Value, DV) of vitamin A, vitamin C, vitamin K, magnesium, manganese, iron and folate (table). Spinach is a good source (10-19% of DV) of the B vitamins riboflavin and vitamin B6, vitamin E, calcium, potassium, and dietary fiber.

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See the table below for an in depth analysis of the nutritional values of Spinach (Spinacia oleracea).
Fresh, raw, Nutritive value per 100 g. (Source: USDA National Nutrient data base)
Principle Nutrient Value Percentage of RDA
Energy 23 Kcal 1%
Carbohydrates 3.63 g 3%
Protein 2.86 g 5%
Total Fat 0.39 g 1.5%
Cholesterol 0 mg 0%
Dietary Fiber 2.2 g 6%
Folates 194 µg 48.5%
Niacin 0.724 mg 4.5%
Pantothenic acid 0.065 mg 1%
Pyridoxine 0.195 mg 15%
Riboflavin 0.189 mg 14.5%
Thiamin 0.078 mg 6.5%
Vitamin A 9377 IU 312%
Vitamin C 28.1 mg 47%
Vitamin E 2.03 mg 13.5%
Vitamin K 482.9 µg 402%
Sodium 79 mg 5%
Potassium 558 mg 12%
Calcium 99 mg 10%
Copper 0.130 mg 14%
Iron 2.71 mg 34%
Magnesium 79 mg 20%
Manganese 0.897 mg 39%
Zinc 0.53 mg 5%
Carotene-ß 5626 µg
Crypto-xanthin-ß 0 µg
Lutein-zeaxanthin 12198 µg


As we have seen from the table above, there are various nutritional values in spinach as a herb or vegetable, the many health benefit are also as a result of the nutrients found in spinach making it a wonder herb.

Spinach Health Benefits.

Here are the important lists of spinach health benefits.

Improves Eyesight:

Spinach is a rich source of beta-carotene, lutein, and xanthene, all of which are beneficial for eyesight. Beta-carotene is supplied to the eyes by cooked spinach. It can prevent vitamin A deficiencies, itching eyes, eye ulcers, and dry eyes.

Oxidative Stress:

Free radicals are byproducts of metabolism. They can cause oxidative stress, which triggers accelerated aging. This also increases the risk of cancer and diabetes, spinach contains antioxidants, which fight oxidative stress and help reduce the damage it causes.

Combats Hair Loss:

Iron deficiency mostly causes hair loss. Most of the populations of the South Asian countries are deficient in iron which causes them to lose hair as they grow old, which happens due to anemia, which is a disease related directly to not having enough iron in the body. It contains the necessary folate and iron. They work simultaneously to produce red blood cells and later on carry oxygen properly to all parts of the body.

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Provides an Immunity Boost

Spinach is a vital source of vitamin A in the body. It helps in strengthening the immune system of the body and helps in replenishing the white blood cells. You have a lower chance of getting sick if you were to consume spinach regularly.

Neurological Benefits:

Several components of spinach like potassium, folate, and various antioxidants are known to provide neurological benefits to people who regularly consume it. According to Neurology, folate reduces the occurrence of Alzheimer’s disease, so spinach is a very good idea for people who are at high risk of neural or cognitive decline. Potassium is an integral part of brain health as well, and it has been linked to increased blood flow to the brain and heightened cognition, concentration, and neural activity.

Eye Health:


Spinach contains high amounts of zeaxanthin and lutein, which are the carotenoids responsible for color in some vegetables. Human eyes also contain high quantities of these pigments. They help protect our eyes from the damage caused by sunlight.

Additionally, several studies have indicated that zeaxanthin and lutein work to prevent macular degeneration and cataracts, which are the leading diseases that cause blindness, moreover, these compounds may even be able to reverse existing damage.

Treats Hemophilia:

Vitamin K-rich spinach helps in blood clotting by producing prothrombin and it thus, treats hemophilia. It is great for controlling excessive bleeding and it also keeps the liver functioning by stimulating the production of glycogen.

Spinach Helps You Sleep Better:

Spinach is the perfect muscle relaxant. You might notice that when you consume a good amount of spinach, you will feel drowsy and want to sleep, which is due to how it contains high levels of zinc and magnesium that accelerate sleep in our bodies. The effects are like being given a small dose of morphine. Furthermore, magnesium also helps to replenish your body with energy.

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Reduces Hypertension:

Hypertension is another name for a rise in blood pressure. A high blood pressure can cause multiple problems in our body such as kidney failure or a heart attack. It helps reduce the potassium in the body and this plays a key role in reducing the risk of hypertension.

Strengthens Muscles:

Factor C0-Q10, which is an antioxidant present in spinach, plays an important role in strengthening muscles, especially heart muscles which continuously pump blood to all parts of the body. According to the Journal of Cardiovascular Nursing, C0-Q10 can be used to prevent and treat many cardiovascular diseases like hyperlipidemia, heart failure, hypertension and coronary heart disease

Bone Health:

Spinach is a good source of Vitamin K, which functions in retaining calcium in the bone matrix, thereby leading to bone mineralization. Apart from this, other minerals like manganese, copper, magnesium, zinc, and phosphorus also help in building up strong bones. This, in turn, can prevent an individual from developing osteoporosis. These minerals are also essential for maintaining healthy teeth and nails.

Fetal Development:

Folate found in spinach is needed by a growing fetus for proper development of its new nervous system. Defects like cleft palate or spina bifida may occur due to a deficiency of folate. The vitamin A contained in spinach is advised to be consumed in higher quantities by the mother. Vitamin A is required for lung development of the fetus as well and can be transferred during breastfeeding, so spinach consumption should be continued after birth as well.

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