Senior Health What Are The Health Benefits of Spinach? 4/21/2023 | By Cynthia Sass Of all the leafy green vegetables, spinach is one of the most versatile. You can add it into smoothies, enjoy it in a salad, steam and saute it as a side dish, add it to a stir-fry and even blend it into baked goods, like brownies. We look at the health benefits of spinach and suggest simple ways to incorporate it in your diet. Here are six health benefits of eating more of this powerfully protective plant. Chock full of nutrients Though it has few calories, spinach is full of nutrients. A 3-cup portion provides over 300% of the Daily Value for vitamin K, and over 160% and 40% of the Daily Values for vitamin A and vitamin C, respectively. Vitamins K and A support strong bones and vitamin C helps heal wounds. Spinach also contains 45% of the Daily Value for folate, which helps form red blood cells and DNA. High in antioxidants Some of the antioxidants found in spinach include kaempferol, quercetin, myricetin and isorhamnetin — also known as flavonoids. Flavonoids are compounds that may help protect you against cancer, as well as cardiovascular and inflammatory diseases. Protects against diseases In a 2016 study, researchers found that the compounds found in spinach can reduce oxidative stress. They also positively influence metabolism and inflammation. For those reasons, eating more spinach may help curb chronic diseases—including heart disease, cancer, type 2 diabetes and obesity. Supports brain health In a 2015 study, researchers observed a significant decrease in the rate of cognitive decline among those who consumed larger amounts of leafy green vegetables than others. The data also indicated that people who ate one to two servings of those vegetables per day had the same cognitive abilities as a person approximately 7.5 years younger than their actual age. Helps manage blood pressure Spinach is also a source of nitrates, which open up, or dilate, blood vessels. That improves blood flow and eases stress on the heart. Protects eye health One of the antioxidants in spinach, lutein, may reduce the risk of age-related macular degeneration (AMD). AMD is an eye disease that can blur the sharp, central vision that is essential for reading and driving. It’s a leading cause of vision loss for people over 55. Prevention is key because there is no cure for AMD. How cooking spinach affects its nutrients While incorporating spinach into both raw and cooked dishes can help maximize its health benefits, some research shows that not cooking the greens preserves their lutein content. Studies have also shown that microwaving vegetables was the best method to preserve vitamin K and steaming was the best method to preserve vitamin C. So, for the best results, mix up how you consume spinach — some raw, some cooked — but avoid overcooking your leafy green vegetables. Simple ways to eat more spinach You should try to eat 1 cup (about the size of a tennis ball) of some type of leafy green vegetable, like spinach, every day. Incorporate a handful of spinach into your meals as a bed for whatever else you’re eating. For a quick dish, toss spinach with a simple vinaigrette. Saute spinach in extra-virgin olive oil with sweet red bell peppers and crushed red pepper. Steam and toss the greens with jarred olive tapenade or dairy-free pesto. Blend spinach into a fruit smoothie, pancakes or hummus. Add it to soups, veggie chili and tacos. Health delivers relevant information in clear, jargon-free language that puts health into context in peoples’ lives. Online at www.health.com. ©2023 Dotdash Meredith. All rights reserved. Used with permission. Distributed by Tribune Content Agency, LLC. Read similar healthy eating articles on Seniors Guide like this one: 6 Easy Healthy Eating Habits Read More Cynthia Sass Cynthia Sass is a nationally known nutrition and wellness expert. She has worked in nearly every aspect of nutrition communications: as an on-staff magazine editor, writer, columnist, blogger, author, speaker, spokesperson, contributor to a national news network, regular national TV guest, and practitioner.