Nutrition Facts

The nutrition facts for 3.5 ounces (100 grams) of raw spinach are (1Trusted Source):

Calories: 23

Water: 91%

Protein: 2.9 grams

Carbs: 3.6 grams

Sugar: 0.4 grams

Fiber: 2.2 grams

Fat: 0.4 grams

Spinach Nutrition Table

We all know that spinach is excellent for us, but what makes this green a super food remains a mystery. The nutrition table below will give you an idea of some of the components that this green contains. 

Calcium:

The leafy green is claimed to include 250 milligrams of calcium per cup, which can help keep your bones and teeth healthy. In order to get the most out of spinach, it's also a good idea to eat it alongside vitamin C-rich foods like citrus fruits, which will help you absorb more calcium.

Read Also :- Best Source of Calcium Rich Foods

Magnesium:

Magnesium is thought to boost metabolism, regulate cardiac rhythm, and keep blood pressure in check. As a result, spinach is high in dietary magnesium, which can help your health in a variety of ways.

Iron:

In order to successfully use body energy, your body requires iron. You can boost your iron absorption by adding vitamin C foods to spinach, such as citrus fruits.

10 Benefits of Spinach

Some of the powerful health benefits of spinach are that this vegetable stabilizes your blood glucose levels, reduces your risk of developing cancer, prevents you from cancer and good for bone health.

1. Helps in Anemia:

Spinach is a great source of iron - a mineral that is essential in preventing anemia. Half a cup of spinach contains 3.2mg of iron which accounts for about 20 percent of the iron requirement for a woman's body.

2. Prevent Asthma: 

Studies have shown that people who consume high amounts of certain nutrients - including beta-carotene (an antioxidant) have a lower risk for developing asthma. And spinach is an excellent source of such a nutrient.

3. Helps Lower Blood Pressure: 

Research has shown that a diet low in potassium may be just as much of a contributing factor to high blood pressure as a diet high in sodium. Spinach contains high levels of potassium which helps negate the effects of sodium in the body.

Read Also :- Is Banana Good For Blood Pressure

4. Promotes Bone Health: 

Spinach contains a wealth of vitamin K, which research suggests is beneficial for maintaining bone health. Spinach is also an excellent source of bone supporting nutrients including calcium and magnesium.

5. Has Anti-Cancer Properties:  

Spinach contains high levels of phytonutrient content (including flavonoids and carotenoids) that function as anti-inflammatory and anti-cancer agents. In fact, studies have shown that spinach may slow down cell division in human stomach cancer cells and may reduce the risk of skin cancer.

Read Also :- Cancer Prevention: Tips To Cut Your Risk

6. An Excellent Source of Antioxidant Nutrients: 

Due to its excellent source of antioxidant nutrients - including vitamin C, vitamin E, vitamin A and manganese, and its fantastic source of the antioxidants zinc, and selenium, spinach helps lower the risk of numerous health problems related to stress

7. Promotes Regularity: 

Spinach is high in fiber and water content, both of which help prevent constipation and promote a healthy digestive tract.

8. Spinach Benefits for Skin and Hair: 

Spinach is a great source of vitamin A - a nutrient necessary for sebum production to keep hair moisturized. Like other leafy greens, spinach is high in vitamin C, which helps build and maintain collagen, providing structure to the skin.

Read Also :- Benefits of Onion Juice for Hair Growth

9. Reduces Risk of Cataracts: 

Spinach contains lutein and zeaxanthin, both of which act as a strong antioxidant, which help prevent the eyes from the harsh effects of UV rays which can lead to cataracts.

Read Also :- Tips For Healthy Eyes

10. Reduces the Likelihood of Developing Ulcers: 

It has been found that spinach has the ability to protect the mucous membrane of the stomach, decreasing the occurrence of gastric ulcers. Spinach has also been shown to boost the strength of the digestive tract lining, preventing inflammation in that part of the body which may cause harm.