Is Spinach Healthy for You? Find Out Here

Is Spinach Healthy For YouSpinach is a green, leafy vegetable that is packed with health benefits, which I will be discussing in this article.

You have probably asked many times: Is Spinach healthy or is it really as healthy as it is said to be? I had wondered about this question too, and I have come to the conclusion that there are definitely many reasons to eat spinach on a daily basis.

After doing some research over time about spinach, I can say that it is actually one of my favorite vegetables because of the benefits I have from eating it. It took me some time to get used to eating so many leafy greens as I currently do. My first 25 years of life were marked by eating literally no leafy vegetables at all. They just did not taste good nor did we have them in our house regularly. I would eat a little of lettuce here and there with my burgers, but that was it. And salads were rarely on our table and nobody asked us to eat them.

After many years, during some visits to my nutritionist, I learned many things about my eating habits and one of them was how spinach is beneficial to your body. I found that there is more to a salad than just plain lettuce, tomato, and mayonnaise, as we had learned at home. That is when I came across different kinds of lettuces and also spinach in the superstore.

One problem why I didn’t learn about spinach before is because we did not find it in any store nearby. Only in recent years did we start to find different kinds of lettuce, spinach, kale, etc. in superstores around us.

At first, my taste buds refused to eat lots of spinach just for the sake of eating it. I disliked it strongly, but little by little did I get used to it more and more. Over time, after changing my complete mindset about food and lifestyle, I started to love spinach and you will always find a bag of spinach in my shopping cart after that (Note: I also eat other leafy greens like kale, different kinds of lettuces, among other, but spinach is and stays among my favorites).

I have also learned why spinach is so important for you to eat regularly. This is a vegetable packed with beneficial vitamins and minerals like you cannot find in another vegetable of its kind.

Let me give you some quick health benefits that spinach gives you.

5 Facts About Spinach

1) Spinach keeps your digestive tracts healthy. It helps your metabolism. Spinach is packed with fiber, which helps your digestive tracts to be healthy. I often eat a handful of raw spinach whenever I feel a little constipated. It helps immediately. Although research says that spinach is not considered a high fiber food, it is very beneficial for your metabolism. Spinach is known to be higher in fiber after cooking, which I have not tried. All in all, spinach is a good fiber source.

2) It is well-known to help prevent cancer. Although research cannot confirm that spinach prevents cancer, there is enough proof that the nutritional contents of spinach are enough to play a role in guarding the body against cancer. Studies made on people that eat spinach on a regular basis were less likely to develop esophageal cancer. It is also believed that mouth and stomach cancer, as well as ovarian, colorectal, lung and endometrial cancer, can be prevented with a high intake of spinach. This is due to the high source of carotenoids (lutein and zeaxanthin) that is found in spinach.

Is Spinach Healthy For You3) Spinach lowers blood pressure. There are three ingredients in this leafy green vegetable that help lower blood pressure, namely potassium, folate, and magnesium. Because of its high potassium levels, sodium effects are drastically reduced (sodium being the problem for people with hypertension). Those with problems with hypertension would likely need a rather high intake of spinach to maintain a healthy blood pressure level, but it definitely is a healthier option than taking medicine if your problem is not too developed.

4) An adequate intake of spinach can prevent hair loss and give you healthy skin. Another great benefit is the high source of iron that spinach is. Iron deficiency causes anemia, which can be responsible in some cases for unhealthy skin and hair loss because the blood supply is lower to the roots of the hair. Also, vitamins A and C are found in spinach, which the body uses to produce oil on the scalp, which in turn can help with healthy hair but also more hair growth.

Although there is no guarantee that you will have beautiful skin if you eat lots of spinach, this vegetable is packed with vitamins and minerals which are responsible to slow the aging process. And who does not want that? It is definitely worth a try.

5) Spinach promotes bone health. Along with regular exercise, and different colors of foods, spinach is rich in vitamin K and calcium, which makes healthier bones. You should not rely on spinach as your only source of calcium intake, but there is enough calcium and vitamin K in it to assure that you reap some of its benefits for your bone health.

There are many more health benefits related to eating spinach than the ones that I mentioned above. As I stated before, this vegetable has a myriad of benefits which researchers have yet to uncover to fully understand how healthy spinach is for you.

Here are a few more interesting numbers about spinach.

… A Little More About Spinach

Spinach is considered the most nutritious vegetable known to mankind, although it has only around 90 calories in 1 lb. A pound of spinach, if you have no idea, is a lot of spinach. Your plate can probably not even hold that. That means that you can eat plenty of spinach and not have to worry about eating too many calories.

If you consider the small number of calories that spinach has, it is a good protein source, but low in fat, yet it is a good source of omega-3 fats.

For a clearer understanding of it, 3.5 oz of spinach daily:

a) Covers your daily vitamin A needs up to 70%.

b) Gives you your daily needed folic acid. (Note: Partners trying to conceive should have a high intake of spinach months before conceiving to make sure both have a high level of folic acid in order to prevent malformations in the baby. A pregnant woman should eat good amounts of spinach regularly during pregnancy and breastfeeding due to the anti-anemic properties it has).

c) Is known to cover up to 50% of your daily vitamin C needs.

d) Is a strong and reliable source of magnesium and iron, as I mentioned above.

There is reliable research showing that people over the age of 55 that eat spinach regularly, are less likely to develop poor vision or even blindness over time due to the properties of spinach. It contains common carotenoids (pigments that are responsible for colors in some vegetables and fruit, for instance, carrots, to keep the plant healthy). Carotenoids consumed by humans can lead to healthy vision, preventing the retina from deterioration, which is a leading cause of blindness in elderly people.
Carrots, famous for good eyesight, are not as effective as spinach.

How To Incorporate Spinach Into Your Diet?

Spinach is a very versatile vegetable; therefore you find a number of ways to eat spinach. Any of the following forms to incorporate spinach into your diet is fine and is a matter of preference.

a) Raw. Raw spinach is the best way to eat your spinach. Raw is my personal favorite. I love to eat a handful of raw spinach, unaccompanied, at any given meal, depending what else I have on my plate. For me, spinach is my side dishes. But that is personal choice and preference.

There are a number of ways you can put them raw into your salads. If you like a sweet salad, strawberries and/or blueberries combine very well with it. If you like it saltier, you would pick avocados and definitely add your favorite nuts (almonds are my pick) and seeds (poppy or hemp for me). You can create delicious salads with spinach.Is Spinach Healthy For You

b) Frozen. Frozen spinach loses a little of its vitamin C, but having it year round makes it a plus. However, you can likely get spinach at the local market or store year-round, and if so, use them raw, but otherwise, frozen is a good alternative, especially if you use them cooked, my next point. Frozen spinach works really well with smoothies.

c) Cooked. Steamed is the state where spinach loses fewer properties, but you can also eat it cooked or even sauteéd. I like to add it sometimes to soups (Tuscany soup) and I also prepare Stir-fry with spinach sometimes. Either way, they are still healthy and conserve many of their properties.

d) Juices. This is most likely the favorite for people that do not like spinach. If you cook for your family and your spouse or children do not like it, just throw a handful of spinach into the blender and nobody will ever notice because you will not perceive the taste of it if you mix it with other ingredients in your smoothies or juices. That is how you get the rich nutrients and health benefits from spinach to your family members.


And there you have it, the “S” in Spinach for Superfoods! One of my favorites and hopefully your too after reading this.

Please feel free to share your thoughts and insights about spinach. Do you eat it often as well? And how do you incorporate it into your diet?

Happy spinach eating,


P.S.  If you learned something new or enjoyed reading my post, please share on social media links below or subscribe to my email list to receive my new articles directly in your mailbox.  Thank you so much.

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30 Comments Add yours
  1. Wow Oscar,

    I must admit that this post has been so beneficial reading.. I never knew that spinach has so many health benefit like that.

    I know very well that its very good to eat vegetables, but I never knew that It can do so much like that for the body. For instance, I did not know that spinach is very good for the digestive system and that it helps to keep it healthy.

    Also I have never taught of the idea that it can help in fighting against cancer. that is so incredible. And the fact that it helps to lower blood pressure is so good.

    I will be adding more to my diet nowadays to see how it helps improve my health.

    Thanks for sharing.

    1. Indeed, vegetables and fruit are there for us to help our body do what it was meant to be able to do.  And spinach is no exception to that rule.  It has so many beneficial vitamins and minerals that it can do wonders on our bodies.  Thanks for sharing and leaving a comment.

      Wish you luck with adding a delicious green leafy vegetable to your diet,


  2. hello and thanks for sharing, I have also written an article on spinach because the benefits of this veggie are so amazing.
    What you have pointed out is so true. We should make grains a part of our diet and spinach is one-grain that can benefit us in so many ways. Thanks for sharing this post.

    1. Congratulations for also writing on the benefits of spinach!  Would like to read your article as well.  

      Please come back and visit me on my site to learn new exciting things,


  3. Congrats to you on tackling your poor eating habits! As a personal trainer I see a lot of clients who work against their gains in the gym with poor nutrition. I LOVE spinach! It is one of my favorite foods. I eat it cooked or raw about 4 times a week. I am a long-term leaky gut sufferer and meat and veg are my primary food sources. It sounds like you are on the road to recovery in your nutrition.

    1. I love to hear from experts in the area.  That is exactly what I did when I hit to the gym for at least half a year.  There was not success, I know it was healthy what I did, but I did not get my weight down, and with so much body fat, it is just not the right thing.  

      At this moment, I do not go to the gym – I am tackling my eating habits at this moment and plan to do some fitness later one.

      Thanks again for stopping and sharing your insights and comments,


  4. I love, love, love spinach! As a kid I used to wish I could be like Popeye since I at so much, but it didn’t work out since I’m a girl 🙁 I put it in my shakes in the morning, and even if you’re picky, you wouldn’t know it’s there. Anywho, I do struggle with getting my kids to enjoy eating it, especially my 5 year old. I haven’t tried it in soups yet, so I’ll have to see if I can sneak it in there. Thanks for the idea!

    1. I’m glad I helped with my article. Hope you can incorporate it into your soups effectively so your children will eat it.  If your purée them with your tomato sauce or tomato hice, you won’t notice and yet you get the health benefits. 

      Goods luck,


  5. Great post! Like you I didn’t appreciate spinach right away. Then when I decided I wanted to get pregnant, I started researching how to get my body ready for growing a person and spinach was the number one super food! It’s great for every one regardless. My favorite part is talking about how to add it to your diet. The thing thats great about spinach is a little bit goes a long way. A little leaf in your shake or a few with your eggs will give you tons of vitamins and nutrients without changing the flavor of what your eating (if thats a concern). I am always looking for new ways to get spinach in – I’ve even heard of brownies baked with spinach…incredible!

    1. Hi Kristin, that is wonderful that you ate so much spinach during your pregnancy. It is great for baby’s development! I hope your baby is doing great, by the way. Yes, a little can make a difference and definitely, if flavor is a concern, throw in a little bit is a quick fix and does not impact the flavor of the food. I can imagine that there are recipes for desserts that are delicious. Thanks for sharing, Oscar

  6. This article is awesome and super helpful to me when I am looking for information on healthy ingredients. I have a picky toddler who absolutely will NOT eat her veggies so I am always trying to hide veggies in her food. Spinach is an ingredient I am always trying to incorporate because of all the amazing health benefits it has to offer. When I write up a post on my website I always try to write a little bit about how the ingredient can benefit you and your website gives me all the info I need! Thanks!

    1. Thank you so much for your feedback.  Yes, toddler can be very picky.  But did you know it it completely normal?  It is known that toddlers tend to reject the color green.  Children growing up on land and not in the city are often wandering off and we know that there are some green plants that can definitely hurt them.  So, when they reject greens, like spinach, in my case it is very good, because my children grow up in the semiurban area and I think that alone prevents dangerous situations.  However, we must incorporate it into their diets as much as we can.  I do it differently with my boy as well, like smoothies, juices, etc.

      Thanks again for dropping me a comment.

  7. Hello Oscar, what a fabulous article on spinach. Its funny I even love the way it looks and the deep color. In fact, lately getting over a sore throat, I made a broth of spinach and veggies and it felt like comfort food. And my favorite is also spinach salad with strawberries and tangerines. As a vegan, I am always looking for ways to up my vitamins intake, so this taught me even more about spinach. Thanks so much! ariel

    1. Hi, I agree with you on the color. For me, the deep green color looks appealing and it looks healthy. I like how you added a self proven benefit of spinach for your sore throat. That is a very simple home remedy for something we all get often. And yes, the salad you mention is my favorites as well, although I like salty salads with spinach as well.

      Have a Happy New Year,

  8. I grew up eating spinach. Cant resist but Popeye was my favorite cartoon!! I still try to get it once a week at least. Just never got into other greens like kale or collard greens!

    1. Its great to hear that you grew up with it. As I said in my article, I learned about it in the last few years. And I’ve come to love it as well. And yes, I definitely eat other greens as well. Keep visiting my page and come back to learn about other green, leafy vegetables. Hopefully you will learn some new things of them too. Keep eating spinach, a great choice for healthy living. Here is a challenge, try to take it twice a week over the next month. See what happens.


  9. Amazing article i already knew spinach is great. But never knew that there is a lot more benefits to it. Definitely, a good added choice of vegetables to a diet plan.

    1. If you knew spinach was a great food, actually a superfood, as I like to call them, which of the benefits did you already know about and which ones not? Would be interesting for me to hear about that


    1. Definitely, thanks for stopping by and taking the time to read this post. Spinach has so many health benefits and everybody should eat of it no a regular basis.

      Come back again!


  10. Spinach is great! I use it in a smoothie every morning. I’m usually too lazy to make salads, not that I don’t like them, but I’m just too lazy! So smoothies are a good way to get my spinach.

    I recommend putting spinach in your smoothies if you don’t like the taste, or don’t have time to prepare salads!

    1. Good point. Yes, if your taste buds are not very interested in eating spinach like I do a lot, it is definitely ok to put it into smoothies. Salads are delicious but you are right, they take a lot ot time to prepare. You can also add spinach to all your sauces and nobody will ever notice. For instance, blend it into tomato sauce, chipotle sauces, and whatever other things you pour over your meat and grains, just throw a handful into the blender and you get the benefits of spinach. Remember, spinach does not lose much of its vitamins no matter in what state you are using it.

      Good luck with your smoothies,

  11. After reading this article, who wouldn’t want all those benefits! I remember I would always eat a can of Popeyes spinach sprinkled with vinegar. Today fresh spinach all the way! Have you ever make spinach dip? That is my specialty :-). Thanks for the great information!

    1. Hi, I think I have tried spinach dip, but I have not made it myself. It would be great if you could share your recipe with me, so I can try it.

      Best wishes,

  12. It really is pretty awesome that spinach is such a high source of iron. A lot of people think of meat as the only way to get their iron intake..who knew??? I love that it’s high in Omega-3’s and the fiber that’s in spinach is always so beneficial in maintaining bowel regularity. It’s a wonder-food! Thanks for reminding me of the missing ingredient on my shopping list tomorrow. lol. I’m thinking salad for lunch and a smoothie for an afternoon snack-both packed with spinach! Great article:)

    1. Thanks Jennifer for your thoughts on spinach. Yes, there is so much good stuff packed into this leafy green, which makes it even more tasty because you know that you are doing your body a favor. Have a good one,

  13. Hello Oscar,
    I think your article about Spinach is great. You have a lot of information in this post I did not know. I am a spinach eater. Now that I read this I will be eating my spinach.
    Thank you for the info. This was well put together.

    1. Thanks for your thoughts on my article. I am glad you eat your spinach too and plan to continue to do it. A must have for you and your family’s health.

      All the best,

  14. I love spinach. I even have a small spinach garden. I mostly used spinach in my smoothies and juices. I prefer to consumed it this way instead of consuming it raw or cooked.

    Some of the facts you’ve provided in your article are really new to me. And just knowing these facts makes me really happy that I am incorporating spinach in my diet.

    1. Thank you for your great comments.  I love to hear about people that love spinach!  As I stated in the article, it  is only recent that I learned about it.  I did not have a garden the past season, but I have had spinach for around 2 or 3 years too in my garden.  And it is great.  

      Definitely, the health benefits of spinach are great and are definitely a must know in order to keep your spinach intake high.



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