In This ArticleView AllIn This ArticleHealth BenefitsNutrition FactsDownsidesBest Recipes to TryFAQs
In This ArticleView All
View All
In This Article
Health Benefits
Nutrition Facts
Downsides
Best Recipes to Try
FAQs
Close
Photo:Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Phoebe Hauser
Photographer: Jen Causey, Food Stylist: Emily Nabors Hall, Prop Stylist: Phoebe Hauser
Spinach is often hailed as a nutritious food that can benefit your health in numerous ways due to its antioxidants, vitamins, minerals and fiber. From helping boost your heart health to strengthening your immune system, this leafy green is a versatile and delicious addition to any diet. It’s also an excellent source of iron.
But what happens to your body when you eat spinach regularly? Let’s explore the remarkable health benefits of including spinach in your diet, its nutrition facts, whether there are any downsides to consuming it and tips for enjoying this leafy green as part of a healthy diet.
Health Benefits of Spinach
May Boost Your Heart Health
Spinach is rich in heart-healthy nutrients likepotassium, magnesium and folate that can help regulate blood pressure, improve blood flow and reduce heart disease risk.The antioxidants in spinach may also help prevent oxidative stress and inflammation, which are both linked to heart disease.
May Aid Your Digestion
Beyond its digestive health support,fiber offers other health benefits. “Spinach is an excellent source of fiber, which is important for keeping your blood sugar stable, digestive system regular and cholesterol levels healthy,” saysCaroline Young, RD, a registered dietitian and owner of Whole Self Nutrition.
May Support Your Immune System
Spinach is loaded with vitamins and minerals that support immune health. This leafy green is particularly rich invitamin Cand antioxidants, which research says might help protect the body against infections and illness, lowering your risk of catching a common cold, flu and COVID-19.9
Vitamin A is another immune-supporting nutrient in spinach that provides many health benefits. Young says, “Vitamin A is essential for supporting major bodily functions and systems, including healthy vision, reproduction and the immune system.
5 “Bad” Things You Should Be Doing for Better Immune Health, According to Health Experts
May Strengthen Your Bones
Spinach is agood source of vitamin K, which plays a crucial role in bone health. Vitamin K helps maintain bone density and strength, reducing the risk of fractures and osteoporosis.Spinach also contains calcium and magnesium—two essential minerals for healthy bones.
In addition to helping build stronger bones,vitamin Koffers other health benefits. “Vitamin K is an important nutrient for regulating the blood clotting process,” says Young.
May Lower Your Risk of Chronic Disease
Spinach contains several compounds, such aschlorophyll, beta carotene and flavonoids, that have been shown to have potential anti-cancer properties. These compounds might help protect cells from damage and inhibit cancer cell growth.
May Improve Your Skin Health
5 Antioxidant Foods to Protect Your Skin from Sun Damage, According to a Dietitian
May Enhance Your Vision and Eye Health
Spinach is a good source of nutrients such as fiber, vitamins C and K, magnesium, folate, potassium, lutein and zeaxanthin, among others.
One cup (30 grams) of raw spinach provides the following:
Calories:7Total Carbohydrates:1 gDietary Fiber:1 gTotal Sugars:0 gProtein:1 gTotal Fat: 0 gSaturated Fat:0 gSodium:24 mgPotassium:167 mgMagnesium:24 mgFolate:58 mcgVitamin A:2,810 IUVitamin C:8 mgBeta Carotene:5,630 mcgLutein + Zeaxanthin:3,660 mcg
Potential Downsides
Spinach contains oxalates, which studies show could bind to calcium and form kidney stones.If you have a history of kidney stones or are at risk, consider moderating your spinach intake and eating it alongside calcium-rich foods to help lower your risk of developing kidney stones.
Additionally, spinach’s high vitamin K content may cause issues for those taking certain medications. “There are a few scenarios that merit precaution of spinach consumption, such as taking an anticoagulant (blood thinning) medication, because of the vitamin K content in spinach,” says Young. However, this doesn’t mean you can’t eat spinach. Instead, you should focus onhaving a similar amount of vitamin Keach day to avoid your medication losing effectiveness. More importantly, you should discuss any potential medication interactions with your health care provider.
Best Ways to Enjoy Spinach
One of the best things about spinach is its versatility in many dishes. Here are five ways you can enjoy it.
Raw
Add fresh spinach leaves to salads for a mega nutrition boost. Spinach can be the base of the salad or mixed with other greens for a variety of flavors and textures. If you need inspiration, tryThe Only Spinach Salad Recipe You’ll Ever Need.
Sautéed
Heat olive oil in a pan and sauté spinach with garlic and other seasonings until wilted. This simple cooking method boosts spinach’s flavor profile and makes for a delicious side dish or topping. Next time you sauté spinach, try ourBalsamic-Parmesan Sautéed Spinachrecipe.
Blended
If you haven’t tried ourSpinach, Peanut Butter & Banana Smoothie, you’re in for a world of deliciousness. Spinach blends well with fruits like berries and bananas, as well as with yogurt and milk, for a creamy texture.
Stir-Fried
Use spinach in stir-fry dishes for a quick and healthy meal, like ourSesame Shrimp Stir-Fry with Spinach. Just remember to add the spinach near the end of the cooking process to wilt it slightly and retain its vibrant green color.
Baked
Incorporate spinach into baked dishes like casseroles, quiches and lasagnas. Try ourBaked Spinach & Feta PastaorSpinach, Feta & Rice Casserole.
How to Keep Spinach from Getting Slimy—Plus, What to Do If a Bag Is Partially Rotten
The Bottom Line
Spinach is a nutrient-dense leafy green that can significantly benefit your health when included regularly in your diet. Thanks to its nutritional profile, eating spinach may support your heart, eye, skin and immune health, aid digestion, strengthen your bones and help lower your risk of chronic diseases.
However, if you have a higher risk of developing kidney stones, eating too much spinach may increase that risk due to its oxalate content. Also, those taking blood-thinning medications should consume the same amount of vitamin K daily to avoid medication effectiveness fluctuations. As always, speak with your health care provider or a registered dietitian to determine the best way to incorporate spinach into your diet for optimal health.
Frequently Asked Questions
Eating spinach daily can support your health since it contains vitamins A, C and K, folate, iron and magnesium. However, it’s more important to eat a balanced diet that includes a variety of vegetables to help ensure you’re consuming a wide range of nutrients.
Both raw and cooked spinach provide health benefits. Raw spinach retains more vitamin C, while cooked spinach is easier to digest.
Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit
Was this page helpful?
Thanks for your feedback!
Tell us why!OtherSubmit
Tell us why!
SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Ammarellou A, Mozaffarian V.The first report of iron-rich population of adapted medicinal spinach (Blitum virgatum L.) compared with cultivated spinach (Spinacia oleracea L.).Sci Rep. 2021;11(1):22169. doi: 10.1038/s41598-021-01113-9Behers BJ, Melchor J, Behers BM, et al.Vitamins and Minerals for Blood Pressure Reduction in the General, Normotensive Population: A Systematic Review and Meta-Analysis of Six Supplements.Nutr. 2023;15(19):4223. doi: 10.3390/nu15194223Patni N, Fatima M, Lamis A, et al.Magnesium and Hypertension: Decoding Novel Anti-hypertensives.Cureus. 2022;14(6):e25839. doi: 10.7759/cureus.25839Pickering RT, Bradlee ML, Singer MR, Moore LL.Higher Intakes of Potassium and Magnesium, but Not Lower Sodium, Reduce Cardiovascular Risk in the Framingham Offspring Study.Nutr. 2021;13(1):269. doi: 10.3390/nu13010269Akbari F, Mollaei M, Argani P, Daneshfard B, Derakhshan AR.Spinacia Oleracea: Exploring the Therapeutic Potential in Persian Medicine and Modern Pharmacology.Curr Drug Discov Technol. 2024. doi:10.2174/0115701638275971240201060710Pickering RJ.Oxidative Stress and Inflammation in Cardiovascular Diseases.Antioxidants (Basel). 2021;10(2):171. doi: 10.3390/antiox10020171Khalid W, Arshad MS, Jabeen A, et al.Fiber-enriched botanicals: A therapeutic tool against certain metabolic ailments.Food Sci Nutr. 2022;10(10):3203-3218. doi: 10.1002/fsn3.2920Rocha HR, Coelho MC, Gomes AM, Pintado ME.Carotenoids Diet: Digestion, Gut Microbiota Modulation, and Inflammatory Diseases.Nutr. 2023;15(10):2265. doi: 10.3390/nu15102265Pisoschi AM, Pop A, Iordache F, et al.Antioxidant, anti-inflammatory and immunomodulatory roles of vitamins in COVID-19 therapy.Eur J Med Chem. 2022;232:114175. doi: 10.1016/j.ejmech.2022.114175Salma, Ahmad SS, Karim S, et al.Effect of Vitamin K on Bone Mineral Density and Fracture Risk in Adults: Systematic Review and Meta-Analysis.Biomed. 2022;10(5):1048. doi: 10.3390/biomedicines10051048Ciosek Ż, Kot K, Kosik-Bogacka D, et al.The Effects of Calcium, Magnesium, Phosphorus, Fluoride, and Lead on Bone Tissue.Biomol.2021;11(4):506. doi: 10.3390/biom11040506Marino P, Pepe G, Basilicata MG, et al.Potential Role of Natural Antioxidant Products in Oncological Diseases.Antioxidants (Basel). 2023;12(3):704. doi: 10.3390/antiox12030704Michalak M, Pierzak M, Kręcisz B, Suliga E.Bioactive Compounds for Skin Health: A Review.Nutr. 2021;13(1):203. doi: 10.3390/nu13010203Farris PK, Valacchi G.Ultraviolet Light Protection: Is It Really Enough?.Antioxidants (Basel). 2022;11(8):1484. doi: 10.3390/antiox11081484Mrowicka M, Mrowicki J, Kucharska E, Majsterek I.Lutein and Zeaxanthin and Their Roles in Age-Related Macular Degeneration-Neurodegenerative Disease.Nutr. 2022;14(4):827. doi: 10.3390/nu14040827U.S. Department of Agriculture. FoodData Central.Spinach, raw.Salgado N, Silva MA, Figueira ME, et al.Oxalate in Foods: Extraction Conditions, Analytical Methods, Occurrence, and Health Implications.Foods. 2023;12(17):3201. doi: 10.3390/foods12173201National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Vitamin K.National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Vitamin C.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Ammarellou A, Mozaffarian V.The first report of iron-rich population of adapted medicinal spinach (Blitum virgatum L.) compared with cultivated spinach (Spinacia oleracea L.).Sci Rep. 2021;11(1):22169. doi: 10.1038/s41598-021-01113-9Behers BJ, Melchor J, Behers BM, et al.Vitamins and Minerals for Blood Pressure Reduction in the General, Normotensive Population: A Systematic Review and Meta-Analysis of Six Supplements.Nutr. 2023;15(19):4223. doi: 10.3390/nu15194223Patni N, Fatima M, Lamis A, et al.Magnesium and Hypertension: Decoding Novel Anti-hypertensives.Cureus. 2022;14(6):e25839. doi: 10.7759/cureus.25839Pickering RT, Bradlee ML, Singer MR, Moore LL.Higher Intakes of Potassium and Magnesium, but Not Lower Sodium, Reduce Cardiovascular Risk in the Framingham Offspring Study.Nutr. 2021;13(1):269. doi: 10.3390/nu13010269Akbari F, Mollaei M, Argani P, Daneshfard B, Derakhshan AR.Spinacia Oleracea: Exploring the Therapeutic Potential in Persian Medicine and Modern Pharmacology.Curr Drug Discov Technol. 2024. doi:10.2174/0115701638275971240201060710Pickering RJ.Oxidative Stress and Inflammation in Cardiovascular Diseases.Antioxidants (Basel). 2021;10(2):171. doi: 10.3390/antiox10020171Khalid W, Arshad MS, Jabeen A, et al.Fiber-enriched botanicals: A therapeutic tool against certain metabolic ailments.Food Sci Nutr. 2022;10(10):3203-3218. doi: 10.1002/fsn3.2920Rocha HR, Coelho MC, Gomes AM, Pintado ME.Carotenoids Diet: Digestion, Gut Microbiota Modulation, and Inflammatory Diseases.Nutr. 2023;15(10):2265. doi: 10.3390/nu15102265Pisoschi AM, Pop A, Iordache F, et al.Antioxidant, anti-inflammatory and immunomodulatory roles of vitamins in COVID-19 therapy.Eur J Med Chem. 2022;232:114175. doi: 10.1016/j.ejmech.2022.114175Salma, Ahmad SS, Karim S, et al.Effect of Vitamin K on Bone Mineral Density and Fracture Risk in Adults: Systematic Review and Meta-Analysis.Biomed. 2022;10(5):1048. doi: 10.3390/biomedicines10051048Ciosek Ż, Kot K, Kosik-Bogacka D, et al.The Effects of Calcium, Magnesium, Phosphorus, Fluoride, and Lead on Bone Tissue.Biomol.2021;11(4):506. doi: 10.3390/biom11040506Marino P, Pepe G, Basilicata MG, et al.Potential Role of Natural Antioxidant Products in Oncological Diseases.Antioxidants (Basel). 2023;12(3):704. doi: 10.3390/antiox12030704Michalak M, Pierzak M, Kręcisz B, Suliga E.Bioactive Compounds for Skin Health: A Review.Nutr. 2021;13(1):203. doi: 10.3390/nu13010203Farris PK, Valacchi G.Ultraviolet Light Protection: Is It Really Enough?.Antioxidants (Basel). 2022;11(8):1484. doi: 10.3390/antiox11081484Mrowicka M, Mrowicki J, Kucharska E, Majsterek I.Lutein and Zeaxanthin and Their Roles in Age-Related Macular Degeneration-Neurodegenerative Disease.Nutr. 2022;14(4):827. doi: 10.3390/nu14040827U.S. Department of Agriculture. FoodData Central.Spinach, raw.Salgado N, Silva MA, Figueira ME, et al.Oxalate in Foods: Extraction Conditions, Analytical Methods, Occurrence, and Health Implications.Foods. 2023;12(17):3201. doi: 10.3390/foods12173201National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Vitamin K.National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Vitamin C.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Ammarellou A, Mozaffarian V.The first report of iron-rich population of adapted medicinal spinach (Blitum virgatum L.) compared with cultivated spinach (Spinacia oleracea L.).Sci Rep. 2021;11(1):22169. doi: 10.1038/s41598-021-01113-9Behers BJ, Melchor J, Behers BM, et al.Vitamins and Minerals for Blood Pressure Reduction in the General, Normotensive Population: A Systematic Review and Meta-Analysis of Six Supplements.Nutr. 2023;15(19):4223. doi: 10.3390/nu15194223Patni N, Fatima M, Lamis A, et al.Magnesium and Hypertension: Decoding Novel Anti-hypertensives.Cureus. 2022;14(6):e25839. doi: 10.7759/cureus.25839Pickering RT, Bradlee ML, Singer MR, Moore LL.Higher Intakes of Potassium and Magnesium, but Not Lower Sodium, Reduce Cardiovascular Risk in the Framingham Offspring Study.Nutr. 2021;13(1):269. doi: 10.3390/nu13010269Akbari F, Mollaei M, Argani P, Daneshfard B, Derakhshan AR.Spinacia Oleracea: Exploring the Therapeutic Potential in Persian Medicine and Modern Pharmacology.Curr Drug Discov Technol. 2024. doi:10.2174/0115701638275971240201060710Pickering RJ.Oxidative Stress and Inflammation in Cardiovascular Diseases.Antioxidants (Basel). 2021;10(2):171. doi: 10.3390/antiox10020171Khalid W, Arshad MS, Jabeen A, et al.Fiber-enriched botanicals: A therapeutic tool against certain metabolic ailments.Food Sci Nutr. 2022;10(10):3203-3218. doi: 10.1002/fsn3.2920Rocha HR, Coelho MC, Gomes AM, Pintado ME.Carotenoids Diet: Digestion, Gut Microbiota Modulation, and Inflammatory Diseases.Nutr. 2023;15(10):2265. doi: 10.3390/nu15102265Pisoschi AM, Pop A, Iordache F, et al.Antioxidant, anti-inflammatory and immunomodulatory roles of vitamins in COVID-19 therapy.Eur J Med Chem. 2022;232:114175. doi: 10.1016/j.ejmech.2022.114175Salma, Ahmad SS, Karim S, et al.Effect of Vitamin K on Bone Mineral Density and Fracture Risk in Adults: Systematic Review and Meta-Analysis.Biomed. 2022;10(5):1048. doi: 10.3390/biomedicines10051048Ciosek Ż, Kot K, Kosik-Bogacka D, et al.The Effects of Calcium, Magnesium, Phosphorus, Fluoride, and Lead on Bone Tissue.Biomol.2021;11(4):506. doi: 10.3390/biom11040506Marino P, Pepe G, Basilicata MG, et al.Potential Role of Natural Antioxidant Products in Oncological Diseases.Antioxidants (Basel). 2023;12(3):704. doi: 10.3390/antiox12030704Michalak M, Pierzak M, Kręcisz B, Suliga E.Bioactive Compounds for Skin Health: A Review.Nutr. 2021;13(1):203. doi: 10.3390/nu13010203Farris PK, Valacchi G.Ultraviolet Light Protection: Is It Really Enough?.Antioxidants (Basel). 2022;11(8):1484. doi: 10.3390/antiox11081484Mrowicka M, Mrowicki J, Kucharska E, Majsterek I.Lutein and Zeaxanthin and Their Roles in Age-Related Macular Degeneration-Neurodegenerative Disease.Nutr. 2022;14(4):827. doi: 10.3390/nu14040827U.S. Department of Agriculture. FoodData Central.Spinach, raw.Salgado N, Silva MA, Figueira ME, et al.Oxalate in Foods: Extraction Conditions, Analytical Methods, Occurrence, and Health Implications.Foods. 2023;12(17):3201. doi: 10.3390/foods12173201National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Vitamin K.National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Vitamin C.
Ammarellou A, Mozaffarian V.The first report of iron-rich population of adapted medicinal spinach (Blitum virgatum L.) compared with cultivated spinach (Spinacia oleracea L.).Sci Rep. 2021;11(1):22169. doi: 10.1038/s41598-021-01113-9
Behers BJ, Melchor J, Behers BM, et al.Vitamins and Minerals for Blood Pressure Reduction in the General, Normotensive Population: A Systematic Review and Meta-Analysis of Six Supplements.Nutr. 2023;15(19):4223. doi: 10.3390/nu15194223
Patni N, Fatima M, Lamis A, et al.Magnesium and Hypertension: Decoding Novel Anti-hypertensives.Cureus. 2022;14(6):e25839. doi: 10.7759/cureus.25839
Pickering RT, Bradlee ML, Singer MR, Moore LL.Higher Intakes of Potassium and Magnesium, but Not Lower Sodium, Reduce Cardiovascular Risk in the Framingham Offspring Study.Nutr. 2021;13(1):269. doi: 10.3390/nu13010269
Akbari F, Mollaei M, Argani P, Daneshfard B, Derakhshan AR.Spinacia Oleracea: Exploring the Therapeutic Potential in Persian Medicine and Modern Pharmacology.Curr Drug Discov Technol. 2024. doi:10.2174/0115701638275971240201060710
Pickering RJ.Oxidative Stress and Inflammation in Cardiovascular Diseases.Antioxidants (Basel). 2021;10(2):171. doi: 10.3390/antiox10020171
Khalid W, Arshad MS, Jabeen A, et al.Fiber-enriched botanicals: A therapeutic tool against certain metabolic ailments.Food Sci Nutr. 2022;10(10):3203-3218. doi: 10.1002/fsn3.2920
Rocha HR, Coelho MC, Gomes AM, Pintado ME.Carotenoids Diet: Digestion, Gut Microbiota Modulation, and Inflammatory Diseases.Nutr. 2023;15(10):2265. doi: 10.3390/nu15102265
Pisoschi AM, Pop A, Iordache F, et al.Antioxidant, anti-inflammatory and immunomodulatory roles of vitamins in COVID-19 therapy.Eur J Med Chem. 2022;232:114175. doi: 10.1016/j.ejmech.2022.114175
Salma, Ahmad SS, Karim S, et al.Effect of Vitamin K on Bone Mineral Density and Fracture Risk in Adults: Systematic Review and Meta-Analysis.Biomed. 2022;10(5):1048. doi: 10.3390/biomedicines10051048
Ciosek Ż, Kot K, Kosik-Bogacka D, et al.The Effects of Calcium, Magnesium, Phosphorus, Fluoride, and Lead on Bone Tissue.Biomol.2021;11(4):506. doi: 10.3390/biom11040506
Marino P, Pepe G, Basilicata MG, et al.Potential Role of Natural Antioxidant Products in Oncological Diseases.Antioxidants (Basel). 2023;12(3):704. doi: 10.3390/antiox12030704
Michalak M, Pierzak M, Kręcisz B, Suliga E.Bioactive Compounds for Skin Health: A Review.Nutr. 2021;13(1):203. doi: 10.3390/nu13010203
Farris PK, Valacchi G.Ultraviolet Light Protection: Is It Really Enough?.Antioxidants (Basel). 2022;11(8):1484. doi: 10.3390/antiox11081484
Mrowicka M, Mrowicki J, Kucharska E, Majsterek I.Lutein and Zeaxanthin and Their Roles in Age-Related Macular Degeneration-Neurodegenerative Disease.Nutr. 2022;14(4):827. doi: 10.3390/nu14040827
U.S. Department of Agriculture. FoodData Central.Spinach, raw.
Salgado N, Silva MA, Figueira ME, et al.Oxalate in Foods: Extraction Conditions, Analytical Methods, Occurrence, and Health Implications.Foods. 2023;12(17):3201. doi: 10.3390/foods12173201
National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Vitamin K.
National Institutes of Health, Office of Dietary Supplements. Fact Sheet for Health Professionals.Vitamin C.
