7 Reasons You Should Eat More Spinach

7 Reasons You Should Eat More Spinach

By Health Cleveland Clinic

May 22, 2026

Source

It’s been more than 60 years since the cartoon hero Popeye debuted. Since then, the beloved sailor’s favorite dish — spinach — has gained a lot of fans. The average American today eats about 1.5 pounds of this leafy green vegetable every year.

“Spinach is one of the most nutritious foods you can eat,” says registered dietitian Kayla Kopp, RD, LD. “It’s also very easy to use. Raw or cooked, spinach is great in salads, appetizers, smoothies and main dishes.”

Is spinach good for you?

Yes! Spinach is a nutritional powerhouse. It’s low in calories but high in vitamins, nutrients and filling fiber — making it a superfood. Plus, this earthy, leafy green is more flavorful than lettuce but less bitter than kale.

Spinach health benefits

Kopp shares seven reasons to eat more spinach.

1. Offers a low-calorie, low-fat source of nutrients

Two-thirds of a cup (100 grams) of raw spinach has 23 calories, 3.6 grams of carbohydrates, 3 grams of protein and zero cholesterol or fat. Nutrient-wise, a serving has approximately:

• 483 micrograms of vitamin K (402% of daily value).
• 469 micrograms of vitamin A (52% of DV).
• 194 micrograms of folate (49% of DV).
• 0.9 milligrams of manganese (39% of DV).
• 28 milligrams of vitamin C (31% of DV).
• 79 milligrams of magnesium (19% of DV).
• 0.19 milligrams of riboflavin (15% of DV).
• 2.7 milligrams of iron (15% of DV).
• 2 milligrams of vitamin E (14% of DV).
• 0.13 milligrams of copper (14% DV).
• 558 milligrams of potassium (12% of DV).
• 0.2 milligrams of vitamin B6 (11% of DV).

2. Protects against diseases

Spinach has a variety of antioxidants, including carotenoids like beta-carotene and lutein.

These natural chemicals (phytochemicals) protect plants — and you — from bacteria, fungi, parasites and viruses. “Antioxidants minimize the damaging effects of free radicals,” says Kopp.

These molecules can build up in your body, causing cell damage that leads to chronic conditions like cancer, autoimmune diseases and Alzheimer’s disease. And if you have diabetes, the antioxidant alpha-lipoic acid in spinach may keep glucose levels low and improve how you respond to insulin.

3. Lowers blood pressure

The high potassium levels in spinach (two-thirds of a cup has close to 600 milligrams) relaxes blood vessels and lowers blood pressure. “Potassium also helps your kidneys get rid of extra sodium,” says Kopp. “High blood pressure and excess sodium can lead to heart disease, stroke and kidney damage.”

Spinach is high in magnesium and folate, a B vitamin. These nutrients help you make nitric oxide, a molecule that lowers blood pressure. Spinach also has nitrates, chemicals that expand blood vessels. One study found that participants who drank a spinach beverage had lower blood pressure for up to five hours after finishing the drink.

4. Boosts brain health

Spinach can keep your mind sharp. One study found that eating a half-cup serving of cooked spinach or other leafy greens every day slows age-related memory changes. The high levels of antioxidants, folate and phylloquinone (a form of vitamin K found in leafy greens) help protect brain cells.

The nutrients may also lower your risk of Alzheimer’s disease. They stop proteins from building up in your brain and lessen inflammation.

5. Improves gut health

Two-thirds of a cup of raw spinach has close to 2 grams of insoluble fiber. “Your body can’t easily break down this type of fiber, so you feel full longer,” notes Kopp. Fiber also adds bulk to stools, helping prevent constipation.

6. Supports healthy blood

Spinach is rich in non-heme (plant-based) iron, making it an excellent choice if you follow a vegetarian or vegan meal plan. Iron helps your body make hemoglobin, a red blood cell protein that carries oxygen to organs and tissues. “Eating an iron-rich diet that includes spinach can help prevent iron-deficiency anemia and symptoms like fatigue,” adds Kopp.

Unfortunately, you don’t absorb non-heme iron from plant-based diets as well as you absorb heme iron from animal sources like beef, liver and chicken. That’s because certain compounds in spinach, like polyphenols and oxalic acid (oxalates), can attach to iron, affecting how much your body absorbs. “Oxalate is known as an ‘anti-nutrient’ because it decreases the amount of iron, magnesium and other minerals you take in from plant foods,” says Kopp.

Combining foods high in vitamin C with foods high in iron, like spinach, can maximize non-heme iron absorption. “Vitamin C (ascorbic acid) binds with iron, making it easier for your body to absorb both nutrients,” explains Kopp, who offers these food pairing suggestions:

• Cook spinach and potatoes together.
• Fix a smoothie with spinach, berries, citrus fruits and water. (Avoid using milk or milk alternatives, as calcium may affect iron absorption.)
• Make a spinach-walnut salad with raspberry vinaigrette.

7. Protects eyesight

Lutein and another antioxidant called zeaxanthin in spinach are related to vitamin A and beta-carotene found in carrots. These antioxidants help protect your eyes against sun damage. They may also lower your risk of eye disorders, such as age-related cataracts.

One small study found that eating a half-cup of frozen spinach every day for two months increases lutein levels and eye pigment. High pigment levels may lower your risk of macular degeneration.

Because vitamin A is a fat-soluble vitamin, you’ll absorb more antioxidants if you have a healthy fat with your spinach. Kopp suggests eating fresh or cooked spinach with:

• Avocados.
• Drizzle of olive oil.
• Fatty fish like salmon.
• Nuts.
• Seeds.

Is spinach better raw or cooked?

“Spinach is good for you, whether you eat it fresh or cooked,” says Kopp.

Cooked spinach provides more:

• Calcium.
• Vitamin A.
• Carotenoids.
• Fiber.
• Iron.
• Protein.
• Zinc.

Raw spinach provides more:

• Folate.
• Lutein.
• Vitamin C.

How much spinach should you eat?

“A cup of spinach counts toward the recommended two to three cups of vegetables adults should eat every day,” says Kopp. But people with certain conditions may want to opt for other leafy greens:

• If you’re prone to kidney stones, the high oxalate content of spinach may cause more stones to form.
• An inconsistent intake of vitamin K (which helps clot blood) can be a problem if you take blood thinners to prevent blood clots.

For most people, spinach is a colorful, healthy addition to a variety of dishes.

Health Cleveland Clinic

Compiled by http://violetflame.biz.ly from: 

• https://eraoflight.com/2026/05/21/7-reasons-you-should-eat-more-spinach/

Thoughts on Healthy Eating

Thoughts on Healthy Eating

By Leo Babauta

Posted on November 19, 2024

Credits: Journey Juice - eating healthy ...

Eating healthy is something I’ve been a bit obsessed with for the last couple of decades, and I’ve transformed my eating in some really fundamental ways:

• I eat way less junk food than before
• I have developed a real love for whole, nutritious foods
• I’m vegan (for ethical reasons)
• I don’t often eat to comfort myself (sometimes I do)
• When I do eat comfort foods, I’m no longer harsh with myself

These are huge transformations for me, and they’ve changed my health and my mindset towards health.

At 51 years old, I feel incredibly healthy — and I’d like to share my thoughts on healthy eating, in case it might help. That doesn’t mean I think I’m perfect, or even better than anyone else — but I always appreciate learning from how others approach healthy eating, and I’m hoping you’ll appreciate my approach.

How I Think About Healthy Eating

I used to think about healthy eating as this sacrifice that I needed to make in order to be “good” — whatever that means. Like, if I was eating unhealthy foods, then it was something shameful I was doing to myself.

As you can imagine, that’s not very helpful. Society gives us messages that we should be ashamed if we eat junk food (it’s even in the name), when all we’re really trying to do is enjoy good food, or comfort ourselves. These are not shameful things!

That said, I do think there are foods that are nourishing for my body, and help it to grow into something strong, alive, and prepared to handle life’s challenges.

And so I don’t shame myself anymore for eating sweets, fried foods, snacks … I enjoy them! But I also have found the eating approach that makes me feel amazing in my life, and that’s what I try to do most of the time.

What I Find Important

The most important thing to me are to eat whole, plant foods … most of the time.

Those include:

• Vegetables of all kinds (especially greens)
• Beans & lentils
• Whole grains (including brown rice, oats, etc.)
• Potatoes of various kinds
• Fruits of ALL kinds!
• Nuts and seeds

If my meal is almost all whole plant foods, then I feel incredible. These foods are so good for my body.

Now, I don’t think animal foods are necessarily bad for you — you don’t have to be vegan to be healthy. If I were to eat animal foods, I would probably eat mostly fish and some poultry, but I don’t see a need to do so for my health, and would prefer not to harm other beings if it’s not absolutely necessary.

I thrive on these foods, and my health is excellent (I do get everything tested every year or so).

My Favorite Meals & Foods

So what do meals look like when you eat mostly whole plant foods? Well, there’s a TON of incredible recipes out there, but I’m pretty boring. I eat mostly the same meals every day, because it’s just easier for me to prepare a big batch and not have to think about it.

Some of my favorites:

• Lentils & steamed kale — I eat a big plate of cooked green/brown lentils and kale, and season it all with soy sauce, lemon juice, olive oil, cayenne powder, and nutritional yeast (a recipe from my friend Jesse)
• Lentil soup — I sautee onions, mushrooms, carrots and broccoli in my Instant Pot, then throw in lentils, kale, cubed tofu and veggie broth with spices (rosemary, thyme, sage, bay leaves, black pepper). High pressure for 10 minutes, put some lemon juice or balsamic vinegar on top to season
• Oats with berries or bananas and seeds, with cinnamon
• Tofu scramble with lots of veggies
• Baked sweet potato with hummus and avocado!
• Bananas with peanut butter is my treat
• Protein shake with pea protein and soy milk if I do a weight workout

I also love vegan chili, veggie burgers, pasta, lasagna, Thai curry, and more. But the meals above are my faves.

How I Learned to Love These Foods

I’ll admit, I didn’t always love vegetables, or things like lentils or quinoa or tofu. I was a meat eater, and loved fast food and snacks.

The way I learned to love the foods I mentioned above is … slowly.

First, I adapted my favorite dishes to be slightly more healthy. I diced up carrots and greens and put it in spaghetti sauce and chili. I would eat a small side salad with my dishes, and season it with crunchy things.

Then I would eat veggies with things that made them taste better — hummus, salad dressing. I’d eat sweet potatoes with butter and cinnamon.

Eventually I really embraced veggies, and would eat a HUGE salad for lunch, and would make steamed or raw veggies the biggest part of my meals.

Finally, I slowly started to cut out sugar from many of my meals, fried less of my foods, and cut out greasy things for the most part. And explored more and more delicious healthy foods.

Staying on the Path

I’ll admit, I go on stretches where I don’t eat the healthiest … maybe a couple of weeks where we have a lot of visitors and I’ll just eat whatever we’re making for them, or eat out a lot more. I tend to eat less healthily during the holidays, or when I travel. I’m OK with all of that!

I’ve learned to not beat myself up, and just enjoy the food. Why not enjoy life?

But then I’ve learned to just get back on track. Each day is a fresh start, where I can decide what will nourish my body the most. And more and more, I make choices that are delicious and nutritious, and are a part of the life that I love.

with love,

Leo Babauta

Zen Habits

https://zenhabits.net/