Spinach: Nutrition facts, Health benefits, and Juice Recipe 

Spinach: Nutrition facts, Health benefits, and Juice Recipe: بسم الله الرحمن الرحيم

It’s a spinach leafy green veggie! It is generally seen as a superfood. It is a good source of essential vitamins, minerals, antioxidants, and Phytochemicals that are good for our overall health.
Here, I will discuss the nutrition facts, health benefits, a healthy recipe for spinach juice, and more about spinach.

Spinach Nutrition Facts

Spinach contains very few calories and is a rich source of various important vitamins. Here are the nutrition facts for raw spinach per 100 grams:

  • Calories: 23
  • Total Fat: 0.4 grams
  • Saturated Fat: 0.1 grams
  • Cholesterol: 0 mg
  • Sodium: 79 mg
  • Total Carbohydrates: 3.6 grams
  • Dietary Fiber: 2.2 grams
  • Sugars: 0.4 grams
  • Protein: 2.9 grams
  • Vitamin A: 9377 IU
  • Vitamin C: 47.9 mg
  • Vitamin K: 482.9 mcg
  • Folate: 194 mcg
  • Iron: 2.7 mg
  • Calcium: 99 mg
  • Potassium: 558 mg
  • Magnesium: 79 mg

These values are approximate and can vary slightly depending on the specific variety and growing conditions of spinach.

Amazing Health Benefits of Spinach

Here are some of the key health benefits of spinach:

1. Promotes Healthy Digestion

Fiber present in spinach contributes to the promotion of healthy diarrhea-free bowel movements. Additionally, it contains substances that relieve inflammation within the gastrointestinal tract that might ease the symptomatology of IBS, and ulcerative colitis among others.

2. Supports Heart Health

Spinach supports heart health. Potassium found in spinach lowers blood pressure and reduces the chances of heart problems. It also
it comprises antioxidant components that may shield the body cells from oxidative stress causing them damage that causes heart diseases.

3. Enhances Bone Health

Calcium from spinach is necessary for strong and healthy bones and teeth. It also contains vitamin K,
This is an important element of bone health as it assists in activating osteocalcin, a protein involved in building stronger bones.

4. Supports Healthy Vision

Spinach contains lutein and zeaxanthin which are some of the key antioxidants that promote eye health. These compounds can reduce the likelihood of developing age-related macular degeneration, a condition that may lead to visual impairment among elderly people.

5. Boosts Immune Function

Vitamin C is abundant in spinach increasing our capability of fighting sickness thereby enhancing immune function. It includes vitamin A which helps the body retain a healthier outer layer of skin together with mucus membrane essential as prevention against infections.

6. Helps Regulate Blood Sugar

Carbohydrates are scarce in spinach while fiber is abound; it helps control the rate at which blood sugar levels rise; decreasing instances of type 2 diabetes.

7. Lowers the Cancer Risk.

Flavonoids and carotenoids are some of the compounds contained in spinach that have been reported to be anti-cancerous. Research indicates that taking a daily dose of spinach may decrease the risk of developing breast, prostate, and lung cancers.

8. Supports Healthy Skin

Spinach contains antioxidants and important nutrients that are useful to guard the skin against destruction brought about by UV radiation and environmental pollutants. It also contains good quantities of Vitamin A that are essential in maintaining the integrity of skin cells as well as enhancing skin healing.

9. Improves Brain Function

It is important to note that spinach has a lot of folate, vitamin K, and antioxidants. There are some compounds said to improve cognitive functions such as regular consumption of spinach can better enhance memory, and lower cognitive decline risks among others.

10. Reduces Inflammation

Many spinach components are known for their anti-inflammatory qualities like flavonoids and carotenoids. Numerous chronic diseases such as heart disease, diabetes, and Alzheimer’s are associated with chronic inflammation.

How to Maximize the Nutritional Value of Spinach?

Here are some tips to help you incorporate spinach into your diet in a way that maximizes its nutritional benefits:

Don’t Overcook Spinach

Spinach, if overcooked, will lose some of its nutritive powers. However, instead of frying heavily, you should cook lightly either by sauté or steaming.

Pair it With Vitamin C

Spinach contains a high amount of iron which with vitamin C improves absorption. Therefore, combine spinach with spinach enhancing vitamin C-rich foods like tomatoes, bell peppers, and citrus fruits.

Add Healthy Fats

The other vitamins that are fat soluble such as vitamin A and vitamin E can be absorbed more effectively by adding some healthy fatty substances like olive oil or avocados.

Choose Organic Spinach

Several other vegetables have high amounts of pesticides that can be listed as spinach. Organic spinach will have less exposure to contend with harmful chemicals.

Rotate with Other Greens

Spinach is packed with vitamins but you need to mix up your greens to get more nutrients. Alternate with other leafy greens including kale, arugula, collard greens, etc.

Eating spinach is an effective way of increasing your body’s nutrient intake to enhance good health. To maximize your use of spinach, follow these suggestions.

Which people should avoid spinach?

While spinach is generally safe and highly nutritious for most people, some people may need to limit or avoid their consumption of this leafy green vegetable:

1. People taking blood-thinning medication

Vitamin K is found in spinach, which is good for blood clotting. In this regard, people taking warfarin such as blood thinning medication ought to minimize on consumption of spinach since it may interfere with the effects of the medicine.

2.People with kidney disease

Oxalates are also significant in spinach, as they might interfere with the absorption of calcium thereby resulting in the development of stone disease for other people. If you have any of these two problems, discuss with your healthcare provider, if the appropriate amount of spinach for you is consumable.

3. People with thyroid conditions

However, spinach is a goitrogenic food containing compounds that can interfere with the absorption of iodine by the thyroid gland. In some people, this may result in goiter or low levels of thyroid hormones. If you are suffering from thyroid disease, ensure you consult your physician on how much spinach you ought to take. If you have a problem taking spinach, then consult your doctor.

What is the healthiest way to eat spinach?

Here are some of the healthiest ways to eat spinach:

Raw in Salads

Raw spinach can be eaten as part of a salad for optimum nutrient levels. You can combine spinach leaves with different types of leafy greens like arugula, kale, or even lettuce making a very nutritious salad.

Lightly Sauteed or Steamed

Sauteing or steaming lightly can help preserve the nutrients of spinach, making them tenders and thus easy to digest. Cook or steam spinach together with other nutritious ingredients, like garlic and lemon, for added taste and extra nutrients.

Blended in Smoothies

You can make an easy and fast nutritional supplement by mixing spinach in their smoothies. Mix spinach into other fruits.
Make a scrumptious and healthy smoothie using ingredients such as berries and avocado to maintain an average body weight.

Cooked in Soups or Stews

Nutrients may also be obtained by adding spinach to soups or stews. Spinach for Your Favorite Vegetable Soup,
for enhancing nutrient density, lentil stew.

Healthiest Recipe for Spinach Juice

Here is a simple recipe for healthy spinach juice:


  • 2 cups fresh spinach leaves
  • 1 medium cucumber
  • 2 stalks of celery
  • 1 medium apple
  • 1 lemon, juiced
  • 1 cup water


  • Clean up all the vegetables and chop them into small portions.
  • Insert spinach, cucumber, celery, green apples, and ginger into a juicer to twist them.
  • Add lemon juice and cold water into the juice, mixing them properly.
  • Serve immediately in a glass after pouring out the juice.

This spinach juice contains vitamins that improve immunity, minerals that aid in digestion, antioxidants that keep one fit general body strength. Both cucumber and celery have rehydration components in the juice as green apples provide natural sweeteners. The ginger adds a subtle kick and can help reduce inflammation in the body. You may consider drinking it regularly as it has numerous health benefits.


1. Does spinach give you diarrhea?

Fiber in spinach may also support improved digestive health. However, overindulging in fiber can make some individuals experience cramps, bloat, and diarrhea which may affect their body systems adversely.

2. Can you eat spinach stems?

Absolutely! All spinach stems would be harmless and edible, offering some nutrition and cooking options as well. Vitamin A, vitamin C, vitamin K, folate, and magnesium are all present in spinach stems just like their leaves.

3. How many ounces in a cup of spinach?

There are approximately 5 ounces in a cup of spinach, but the actual amount can vary depending on several factors:

Variety: There are slightly different densities for different spinach types. This includes examples such as Savoy spinach which is always lighter compared to baby spinach.
Freshness: The fresher spinach is likely heavier than the wilted spinach because of its high water content.
Packing: Packing can also affect weight. If spinach is tightly packed, it will weigh more than if it is loosely packed per cup.
Cooking method: Water loss occurs during cooking and cooked spinach becomes lighter than fresh one.


The health benefits of spinach are numerous, and its nutrition facts make it a super food for us. It has few calories, contains fiber, and is rich in vitamins and minerals. Eating spinach regularly can boost your general health, and protect you against several chronic illnesses. So, incorporate spinach in your daily meals and enjoy its multiple health benefits with its nutrition facts.

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