The Health Benefits of Spinach

The Health Benefits of Spinach

spinach

Spinach originates from Asia or Persia where it grew in the wild, and has been cultivated in China for the past 2000 years. The Moors introduced spinach into Spain in the 11th century, and soon became popular for use as a bed to place entrees upon.

Dishes that are prepared on a bed of spinach are referred to as “a la Florentine”. Popeye the sailor man would become stronger after consuming a can of spinach probably due to the uncorrected reported iron content in the 1930’s.

Today China is the world’s largest producer of spinach, and the United States the second biggest commercial producer.

Health Benefits of Spinach

Nutrients
Spinach is an excellent source of vitamin K, carotenes, vitamin C, and folic acid. It’s a very good source of manganese, magnesium, iron, and vitamin B2. It’s a good source of vitamins B6, E, and B1.

Cancer
Studies have demonstrated that diets high in dark green vegetables such as spinach are associated with a decreased risk of colon cancer. Researchers have identified at least thirteen different flavonoid compounds in spinach that function as antioxidants and as anticancer agents. Specialized spinach extracts have been created to be used in controlled studies, and these spinach extracts have been shown to slow down cell division in human stomach cancer cells. A study has also shown that higher intake of spinach is related to a lower incidence of breast cancer.

Eyesight
Spinach is one of the richest dietary sources of lutien, a carotenoid that has been implicated as being protective against cataracts and other age related macular degeneration. In a study at Harvard Medical School in Boston, higher dietary intakes of lutein and vitamin E from food and supplements were associated with significantly decreased risks of cataract. Zeaxanthin is another carotenoid found in spinach, and in a study at Centre for Eye Research in Australia, it was found that high dietary lutein and zeaxanthin intake was associated with decreased prevalence of nuclear cataract.

Heart Disease
Spinach is an excellent source of folate, which may decrease homocysteine, an amino acid found in blood. A high level of homocysteine is a risk factor for cardiovascular diseases, and studies have indicated that supplementation with B-vitamins, in particular with folic acid, is an efficient, safe, and inexpensive means to reduce an elevated homocysteine level.

Alkaline
Spinach is an alkaline producing food, making it useful in helping to regulate body pH.

Nutrient Values of Spinach per 100g
Calories 23kcal	Energy Value 96kj	Total Fat 0.26g	Carbohydrates 3.75g	Protein 2.97g
Dietary Fiber 2.4g	Sugars 0.43g	Sodium 70mg	Zinc 0.76mg	Potassium 466mg
Niacin 0.490mg	Magnesium 87mg	Copper 0.174mg	Calcium 136mg	Iron 3.57mg
Vitamin E 2.08mg	Vitamin C 9.8mg	Vitamin B6 0.242mg	Vit. B1 (Thiamine) 0.095mg	Vit. B2 (Riboflavin) 0.236mg

Spinach contains high levels of oxalate, and should be avoided by individuals with kidney stones containg oxalate. References:
1. The Encyclopedia of Healing Foods by Michael Murray, Joseph Pizzorno, and Lara Pizzorno.
2. Benders' Dictionary of Nutrition and Food Technology.
3. USDA National Nutrient Database for Standard Reference.
4. de Vogel J, Jonker-Termont DS, Katan MB, van der Meer R. Natural chlorophyll but not chlorophyllin prevents heme-induced cytotoxic and hyperproliferative effects in rat colon. J Nutr. 2005 Aug;135(8):1995-2000. PMID: 16046728.
5. Renzi LM, Johnson EJ. Lutein and age-related ocular disorders in the older adult: a review. J Nutr Elder. 2007;26(3-4):139-57. PMID: 18285296.
6. Christen WG, Liu S, Glynn RJ, Gaziano JM, Buring JE. Dietary carotenoids, vitamins C and E, and risk of cataract in women: a prospective study. Arch Ophthalmol. 2008 Jan;126(1):102-9. PMID: 18195226.
7. Vu HT, Robman L, Hodge A, McCarty CA, Taylor HR. Lutein and zeaxanthin and the risk of cataract: the Melbourne visual impairment project. Invest Ophthalmol Vis Sci. 2006 Sep;47(9):3783-6. PMID: 16936087.
8. Refsum H, Ueland PM, Nygård O, Vollset SE. Homocysteine and cardiovascular disease. Annu Rev Med. 1998;49:31-62. PMID: 9509248.

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