Spinach has always had a good reputation, but do you know why it is so beneficial, beyond being a source of iron? Here we set out to discover the properties and benefits of spinach.

It can be eaten raw or cooked, in a smoothie, with juices, or in a super fresh salad with strawberries. It has entered the famous group of superfoods because spinach contains a large amount of nutrients and a low calorie content. These green leaves also benefit your skin, hair, bones, and more.

Benefits of Spinach
You may not be a fan of spinach, but these incredible benefits of eating it regularly will convince you to add it to your daily diet.

1. Rich in nutrients
Three cups of raw spinach have only 20 calories, no fat, 2 grams of protein, and 3 grams of carbohydrates with 2 grams of fiber (which translates to 1 gram of net carbohydrates). Additionally, this three-cup portion provides over 300% of the daily requirement of vitamin K, which helps bones, over 160% of the daily goal for vitamin A, and about 40% of vitamin C, which supports immune function and promotes healthy skin.

It also contains 45% of the daily requirement of folic acid, which helps form red blood cells and DNA, and spinach provides 15% of the daily goal for iron and magnesium, 10% for potassium, and 6% for calcium, along with smaller amounts of other B vitamins. Yes, it has many nutrients.

2. High in antioxidants
In addition to its many vitamins and minerals, spinach provides antioxidants related to protection against inflammation and diseases. These include kaempferol, an antioxidant flavonoid also found in green tea, for example, and another called quercetin, which has been linked to possible protective effects on memory, as well as heart disease and type 2 diabetes.

3. Strengthens bones
Among its many nutrients, spinach is a rich source of vitamin K, which helps promote the production of a hormone called osteocalcin, responsible for stabilizing calcium in the bones. It is also a great source of calcium and vitamin D, dietary fiber, potassium, magnesium, and vitamin C, all of which are important nutrients that are good for bone health.

4. Repels bacteria and viruses
Spinach has a high content of vitamin A, which helps our skin and mucous membranes effectively repel various types of bacteria and viruses. Additionally, this vitamin is necessary for the production of sebum that keeps hair hydrated. Vitamin A is good for the growth of all body tissues, including skin and hair.

5. Keeps you energized
Spinach provides the necessary levels of magnesium in the body, which will help you generate energy for daily tasks, which is why it is often included in morning smoothies. Spinach is also a great source of folic acid, a nutrient that helps the body convert food into usable energy. Additionally, spinach is a naturally alkaline vegetable, which makes the body more alkalinized, which can help you maintain energy throughout the day.

Spinach can be eaten raw or cooked, but if you're looking to maximize its benefits, mix it with strawberries in a fresh salad. Additionally, some research shows that not cooking them is the best way to preserve their lutein content. Check out our spinach recipes to include them in your daily menus.