Spinach Nutrition & Health Benefits

Spinach, a leafy green vegetable, has long been considered a powerhouse of nutrition. Here are some of the notable nutritional values, health benefits, and uses of spinach:

Nutritional Value:

Spinach is packed with a variety of nutrients. Here’s a general overview based on 100 grams of raw spinach:

• Calories: 23
• Protein: 2.9 g
• Total Fat: 0.4 g
• Carbohydrates: 3.6 g
• Dietary Fiber: 2.2 g
• Sugars: 0.4 g
• Vitamin A: 9377 IU (188% DV)
• Vitamin C: 28.1 mg (47% DV)
• Vitamin K: 482.9 mcg (603% DV)
• Folate (Vitamin B9): 194 mcg (49% DV)
• Calcium: 99 mg (10% DV)
• Iron: 2.7 mg (15% DV)
• Magnesium: 79 mg (20% DV)
• Potassium: 558 mg (16% DV)

Rich In:

Vitamin K: Important for blood clotting and bone health.

Vitamin A: Essential for vision, growth, immune system, and reproduction.

Folate: Helps in cell division and is especially important during pregnancy.

Iron: Important for red blood cell production.

Antioxidants: Such as quercetin, zeaxanthin, lutein, and beta-carotene.

Health Benefits:

Eye Health: Lutein and zeaxanthin found in spinach can help in preventing cataracts and macular degeneration.

Bone Health: The high vitamin K content supports bone health by aiding in calcium absorption and bone mineralization.

Digestive Health: The dietary fiber in spinach aids digestion and promotes a healthy gut.

Cancer Prevention: Spinach contains compounds that might reduce oxidative stress and reduce the risk of chronic diseases, including cancer.

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