Spinach Nutrients Facts And Why It Is A Superfood

Spinach is low in calories and packed with essential vitamins, minerals, and antioxidants. Here is the nutrition profile of 100 grams (3.5 ounces) of raw spinach as per Healthline:

• Calories: 23
• Protein: 2.9 grams
• Carbohydrates: 3.6 grams
• Fiber: 2.2 grams
• Fat: 0.4 grams
• Vitamin A: 188% of the Daily Value (DV)
• Vitamin C: 47% of the DV
• Vitamin K: 604% of the DV
• Folate: 49% of the DV
• Iron: 15% of the DV
• Calcium: 10% of the DV
• Magnesium: 20% of the DV
• Potassium: 16% of the DV

Spinach is also a good source of vitamin E, vitamin B6, thiamin, riboflavin, niacin, zinc, and phosphorus. It is rich in antioxidants such as lutein, zeaxanthin, and beta-carotene, which help protect the body against oxidative stress and reduce the risk of chronic diseases.

Carbs

While it is low in calories, spinach is also a good source of various nutrients, including carbohydrates. Spinach contains around 3.6 grams of carbohydrates per 100 grams. These carbs primarily come in the form of dietary fiber, which is essential for maintaining a healthy digestive system.

It is also a source of other types of carbohydrates, such as sugars and starches. However, these are present in small amounts and are not considered significant contributors to overall carbohydrate intake.

In terms of glycemic index, spinach has a very low value, meaning it has a minimal impact on blood sugar levels. This makes it suitable for individuals with diabetes or those looking to control their blood sugar levels.

Fiber

Fiber is a type of carbohydrate that the body cannot digest, meaning it passes through the digestive system relatively intact. This helps to promote healthy bowel movements, prevent constipation, and support regularity.

One cup of cooked spinach contains approximately 4 grams of fiber. This indicates that it is a great addition to those looking to increase their fiber content in their diets.

The fiber found in spinach helps regulate blood sugar levels by slowing down the absorption of glucose into the bloodstream, which can be particularly beneficial for individuals with diabetes. Furthermore, fiber-rich foods like spinach can contribute to weight management by promoting feelings of fullness and reducing overall calorie intake.

Vitamins and Minerals

There are many vitamins and minerals that occur naturally in spinach. Among them, vitamin A occurs in the highest concentration. Even though it doesn't occur in the form of Vitamin A, it is present as carotenoids, which are then converted into vitamin A by our body.

Other vitamins found in spinach are vitamin C, vitamin K, vitamin B6, vitamin B9, and folic acid. It also contains minerals like iron, calcium, magnesium, and potassium. The composition of these nutrients is what makes this vegetable a superfood.

Other Plant Compounds

Bioactive compounds are found in several fruits and vegetables that have different functions in the body. Many of these compounds are multi-functional and support multiple organs and systems. Some of plant compounds found in spinach are:

• Lutein
• Quercitin
• Zeaxanthin
• Nitrates
• Kaempferol

Spinach is considered a superfood because of the vast array of nutrients that are found in the vegetable. The healthy compounds found in the plant ensure that it remains at the top of the chain as a superfood for all individuals.

As a result of the nutritional composition mentioned above, spinach has several health benefits that range from assisting the immune system to protecting the eyes from UV radiation. Here are 10 such health benefits:

We have been encouraged to eat more spinach since we were kids because of its positive impact on eye health. The ingredients responsible for such support are lutein, zeaxanthin, vitamin C and vitamin A.

It is a powerful antioxidant that is concentrated in the macula of the eye. Lutein helps to filter out harmful blue light and protect the retina from damage caused by excessive exposure to sunlight and digital screens. Similarly, zeaxanthin acts as a natural sunscreen for the eyes, shielding them from harmful UV rays and reducing the risk of developing eye conditions such as photokeratitis and pterygium. 

As we discussed, spinach is rich in fiber. The fiber content leads to several digestive system and diabetes-related solutions. Fiber slows down the digestion and absorption of carbohydrates, preventing sudden spikes in blood sugar levels. This helps in maintaining stable blood glucose levels, reducing the risk of diabetes complications.

Similarly, the magnesium found in spinach helps improve insulin sensitivity, allowing cells to effectively utilize glucose for energy. These are important to maintain healthy blood sugar levels in diabetes patients.

In addition to being an important food for eye health, this leafy vegetable is also important for maintaining healthy skin and hair. Spinach is rich in antioxidants, including vitamins A and C, which are crucial for maintaining healthy skin. These antioxidants combat free radicals, which are responsible for aging and damage to the skin cells.

The iron found in spinach is essential for healthy hair growth. Iron deficiency can lead to hair loss and dull, brittle hair. By incorporating spinach into your diet, you can ensure an adequate supply of iron to your hair follicles, promoting stronger and healthier hair.

Spinach is rich in potassium. Potassium is an essential mineral that helps regulate blood pressure by counteracting the effects of sodium. By increasing potassium intake, the body can balance sodium levels, which is crucial for maintaining healthy blood pressure.

Furthermore, the nitrates found in the plant are converted into nitric oxide in the body. Nitric oxide is a compound that relaxes and dilates blood vessels, allowing for improved blood flow. When blood vessels are relaxed, blood pressure decreases, reducing the strain on the heart and arteries.

Inflammation is the body's reaction to protect against external factors. However, there are instances where inflammation can become chronic, resulting in various disorders. In those instances, it is important to focus on a diet that contains foods that are rich in anti-inflammatory properties.

Spinach contains various phytonutrients, including flavonoids and carotenoids, which also possess anti-inflammatory properties. These compounds help regulate the body's inflammatory response by inhibiting the production of pro-inflammatory molecules, such as cytokines and prostaglandins. Consuming spinach regularly has been associated with a decreased risk of chronic inflammatory conditions, such as heart disease, arthritis, and certain types of cancer.

There are several ways through which spinach promotes digestive regularity. One of those is the fiber content, which promotes the growth of gut microbiota. Besides, spinach also contains natural laxatives such as cellulose and magnesium.

Cellulose acts as a mild laxative, aiding in the elimination of waste from the body. Magnesium, on the other hand, helps to relax the muscles of the digestive tract, allowing for smoother bowel movements. Chlorophyll in spinach has also been shown to have detoxifying effects on the body.

Firstly, spinach is rich in antioxidants, particularly flavonoids and carotenoids, which help protect brain cells from oxidative stress. These antioxidants combat free radicals and reduce inflammation. By neutralizing these harmful compounds, spinach helps maintain the health of brain cells.

Furthermore, spinach is an excellent source of vitamin K, which is known to improve cognitive function and enhance memory. Additionally, it also contains folate, which plays a vital role in the production of neurotransmitters that regulate mood and cognitive function.

Anemia is a condition characterized by a decrease in the number of red blood cells or a deficiency in the amount of hemoglobin in the blood, which can lead to fatigue, weakness, and other health issues. This is mostly caused due to iron deficiency as it is a vital nutrient for the production of red blood cells.

Spinach is rich in iron. Iron is a key component of hemoglobin, the protein responsible for carrying oxygen to the body's tissues. Consuming spinach regularly can help replenish iron stores in the body, reducing the risk of developing anemia.

The protection against several organs and systems in the body is already a way to promote overall immunity. However, there are certain other components associated with this vegetable that directly affect the immune system.

Minerals like iron, folate, and zinc contribute to a strong immune system. Similarly, vitamins A and C found in spinach enhance the production of white blood cells, the body's natural defense against infections. These support the mucous membrane and act as a barrier against pathogens.

Since spinach is a green vegetable, it is rich in the pigment chlorophyll. Like many other compounds found in spinach, chlorophyll has anti-cancer properties. Chlorophyll helps to neutralize harmful free radicals in the body, which can damage cells and contribute to the development of cancer. Additionally, spinach is a great source of folate, a B-vitamin that has been associated with a reduced risk of certain cancers, including colorectal cancer.

Other compounds like carotenoids and lutein also protect against the growth of cancer cells.