What Eating Spinach May Do for Your Blood Pressure, Eye Health, and More

Spinach, scientifically known as Spinacia oleraceais a versatile leafy green vegetable that is packed with health benefits. Here’s what could happen to your body when you eat spinach regularly.

Spinach is packed with nutrients and low in calories. A 3-cup serving of vitamins and minerals like:

• Folate: 45% of the daily value (DV) of folate, a B vitamin that helps form red blood cells and DNA
• Vitamin A: 160% of the DV for vitamin A, an antioxidant that supports eye, bone and immune system health
• Vitamin C: 40% of the DV for vitamin C, an antioxidant that supports bone and skin health
• Vitamin K: 300% of the DV for vitamin K, which helps heal wounds

Spinach also provides iron, magnesium, potassium, calcium and small amounts of other B vitamins.

Spinach contains flavonoid antioxidants that decrease inflammation and protect against disease.

The antioxidants in spinach can prevent oxidative stress. This type of cellular damage is an imbalance of antioxidants and unstable atoms called free radicals. This can increase the risk of cancer, heart disease and type 2 diabetes.

Spinach is a source of natural compounds called nitrates, which open blood vessels. This improves blood circulation and reduces stress on your heart.

In a small 2016 study, participants’ blood nitrate levels increased after drinking nitrate-rich drinks.

A spinach drink has been shown to lower diastolic blood pressure for five hours. This is the lowest number on a blood pressure reading, which shows the pressure in your arteries between heartbeats.

Lutein is an antioxidant found in spinach and may reduce the risk of age-related macular degeneration (AMD). This eye disease can blur the clear, central vision that helps you read and drive.

AMD is one of the leading causes of vision loss in people over 55. Prevention is key since there is no cure.

Lutein-rich spinach may increase macular pigment optical density (MPOD). This pigment acts like internal sunglasses to protect your eyes. A decrease in MPOD is a risk factor for AMD.

Spinach is a source of insoluble fiber, which can aid digestion. Fiber is a carbohydrate that helps you feel full and promotes regular bowel movements.

Insoluble fiber helps food pass through the intestine, which prevents constipation. It also adds bulk to your stools.

The anti-inflammatory effects of spinach help prevent age-related cognitive decline.

What the science says: A 2015 study found that older adults who ate 1 to 2 servings of leafy green vegetables daily for five years had the same cognitive abilities as those 7.5 years younger.

Spinach is generally safe, but some people may want to avoid eating too much of it.

Research has shown that spinach is rich in oxalates. For sensitive people, these compounds can bind with calcium to form kidney stones, which can cause painful symptoms.

There are several types of spinach, varying in shape, texture and taste. The best option for you may depend on your preferences.

The different types of spinach include:

• Baby spinach: This immature type has a delicate texture and a slightly sweet taste.
• Flat (smooth) sheet: This is the mature version of baby spinach. It has a non-creased texture.
• Savoy: This type has a grainy texture with a mild taste.
• Semi-Savoyard: This one is similar to Savoy spinach, but its texture is less wrinkled.

Spinach is low in calories and about 91% of its mass is water.

A 1 cup serving of raw spinach contains nutrients such as:

• Calories: 6.9
• Fat: 0.1 gram (g), or 0.1% of the DV
• Sodium: 23.7 milligrams (mg), or 1% of the DV
• Carbohydrates: 1.1 g, or 0.4% of the DV
• Fiber: 0.7 g, or 2.5% of the DV
• Added sugars: 0g
• Protein: 0.9 g, or 1.8% of the DV

Try eating 1 cup (about the size of a tennis ball) of some type of spinach per day.

Here are some ways to eat more spinach:

• Add spinach to soups, vegetable chili and tacos.
• Incorporate spinach into a smoothie with healthy fats like avocado or almond butter.
• Brown it in extra virgin olive oil (EVOO) with sweet red peppers and crushed red pepper.
• Steam and toss the greens with jarred olive tapenade or dairy-free pesto.

Mix up how you consume spinach, but don’t overcook your leafy greens. Not cooking spinach at high temperatures preserves its lutein content.

Microwaving spinach is the best way to preserve vitamin K. Blanching significantly decreases its vitamin C content, but steaming is the best way to preserve it. Cooking also reduces vitamin E levels but increases vitamin A levels.