Spinach is a highly nutritious food, as it is low in calories and high in vitamins and minerals. It is an excellent source of vitamin A, vitamin K, manganese and folate, as well as containing other vitamins and minerals.

Cardiovascular health

Eating spinach can be beneficial to cardiovascular health. The antioxidants in spinach, such as vitamin C and beta-carotene, can help to prevent the oxidation of cholesterol. Spinach also contains magnesium, which can contribute to healthy blood pressure levels.

The folate found in spinach can reduce the risk of a stroke, as it converts potentially stroke-inducing chemicals into harmless substances. A single portion of spinach can contain up to 65% of the recommended daily allowance of folate.

Cancer prevention

The flavonoids in spinach help to neutralise the free radicals found in the body which could cause cancer. The antioxidant, kaempferol, which can prevent the formation of cancerous cells is also found in spinach.

Building strong bones

There are several nutrients found in spinach that are beneficial to bone health. A portion of spinach can contain more than 100% of the recommended daily allowance of vitamin K, which is important for maintaining healthy bones. Other minerals found in spinach that play a role in building strong bones are manganese, magnesium and zinc. A good intake of these nutrients may help to prevent osteoporosis.

Immune support

Spinach is rich in vitamin A, which can strengthen the mucus membranes and respiratory tract. These are known as ‘entry points’ to the body. Vitamin A is also a component of lymphocytes, the white blood cells that fight infection. Just one portion of spinach can contain more than 300% of the recommended daily allowance of vitamin A.

Good eyesight

The antioxidants lutein and zeaxanthin, which are found in spinach, can help to protect the eye from macular degeneration and cataracts. Research has shown that those who eat green leafy vegetables, such as spinach, are at lower risk of macular degeneration.

Improving brain function

Eating spinach can help to protect your brain from premature ageing, as well as slowing the effects of ageing on your mental capabilities. Nutrients such as the potassium, antioxidants and folate found in spinach can all have neurological benefits.

Healthy skin

Spinach can help to maintain healthy skin, due to the high amounts of vitamin A that it contains. Vitamin A assists in preventing dryness of the skin, acne and wrinkles.

How to include more spinach in your diet

Spinach is very versatile, so it can be used in a variety of ways.

Fresh spinach can be used as a substitute for lettuce in salads and wraps, or wilted and added to pasta or pizza. It can also be added to pies, soups, stir fries or sandwiches. Spinach can also be served as a side dish, either uncooked as salad or wilted as an accompaniment to a hot meal.

With the number of ways that it can be used, it should be easy to add more spinach to your diet.