There is overwhelming evidence that diets high in fruits and vegetables protect against common chronic diseases, such as obesity and cardiovascular disease.
Green leafy vegetables, in particular, are recognized for having functional health properties, for their nutrients and non-essential chemical compounds. Spinach ( Spinacia oleracea L. ) is widely considered a very healthy food due to its diverse nutritional composition , which includes vitamins and minerals, phytochemicals, and bioactives that promote health beyond basic nutrition. Spinach is a proven source of essential nutrients such as carotene (a precursor to vitamin A), ascorbic acid, and several types of minerals. In addition, several studies have been carried out on the antioxidant activities of spinach, concluding that they are a potential source of natural antioxidants and their consumption improves the antioxidant status.
It’s also worth noting that spinach also serves as a very good source of six additional nutrients, including fiber, phosphorus, vitamin B1, zinc, protein, and choline, and as a good source of omega-3 fatty acids, vitamin B3, pantothenic acid and selenium.
According to the Department of Nutrition and Health Sciences, University of Nebraska-Lincoln, the phytochemicals and bioactives derived from spinach are capable of eliminating reactive oxygen species and preventing macromolecular oxidative damage, modulating the expression and activity of the genes involved. in metabolism, proliferation, inflammation and antioxidant defense, and curbing food intake by inducing the secretion of satiety hormones.
Despite these valuable attributes, and the fact that spinach is grown all over the world, its consumption remains low compared to other green leafy vegetables. The United States Department of Agriculture (USDA) states that a 100-gram serving of spinach contains 28.1 micrograms of vitamin C, 34 percent of the daily recommendation.
Different types of spinach include kale spinach, flat spinach, and semi-salted spinach. Spinach can be added as an ingredient to many dishes and cooked or served raw. We review some recognized nutritional benefits of spinach.
