What Happens to Your Body When You Eat Spinach Regularly

Spinach is one of the most nutritious and surprisingly versatile foods. It’s a rich source of essential vitaminsmineralsand plant compounds promoting whole-body health. 

1. Supports Eye and Vision Health

Spinach contains two pigments called carotenoids that are linked to eye health: lutein and zeaxanthin. These pigments build up in the center of the eye’s retina and protect vision from the harmful effects of sunlight and blue light.

Research has shown that carotenoids may help people avoid eye conditions like age-related macular degeneration (ARMD). Some studies have even suggested that they could reverse the effects of ARMD.

Some scientists have found that cooking spinach might release more carotenoidsbut you can still get plenty if you prefer eating it raw by chopping or blending it.

Spinach also contains plenty of vitamin Awhich is an important nutrient for the health of your peepers.

2. Protects Your Heart

Spinach is one of the best natural sources of nitrates. Your body needs these nutrients to make a molecule called nitrous oxidewhich is important for healthy blood flow.

Eating vegetables with a high nitrate content has been linked to better blood pressure. Spinach also supplies magnesium and folatewhich help your body produce nitrous oxide. 

The potassium in spinach can also make sure your heart is beating strongmake it easier for your body to deal with sodiumand keep your blood pressure in check.

Spinach also contains vitamin Kwhich research has shown keeps your arteries healthy and may reduce the build-up of calciumwhich can lead to heart disease.

3. Reduces Stress and Inflammation

Spinach also has antioxidantsflavonoidsand phytochemicals that protect your cells from oxidative stress and damage from free radicals. You’ll get vitamin Cchlorophylland beta-carotene from these greensplus alpha-lipoic acid (ALA).

Reducing the long-term stress of inflammation throughout your body may help you avoid chronic diseaseslike diabetesarthritiscardiovascular diseaseand premature aging.

4. May Prevent Cancer 

While a lot of the research has been in animals or lab modelsscientists have looked at some of the plant compounds in spinach for their potential anti-cancer properties.

One study suggested that spinach improves gut healthwhich may help lower the risk of colon cancer.

It’s also possible that the free-radical-fighting antioxidants in spinach could be useful for guarding against the kind of cellular damage that can make cancer more likely. 

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5. Promotes Gut Health and Digestion

The fiber in spinach is good your gutespecially since it has both insoluble and soluble types. Insoluble fiber or “roughage” adds bulk to stoolwhile soluble fiber becomes gel-like to keep things moving smoothly through your GI tract.

Fiber is a nutrient that makes you feel more satisfied after a meal.

Fiber feeds the “good” bacteria living in your gut with prebioticswhich your microbiome uses to stay in balance. Soluble fiber is also beneficial if you’re trying to manage your blood sugar levelsand spinach’s magnesium content helps your body use insulin more effectively. 

6. Protects Your Brain Health

Research suggests that Vitamin Kluteinand folate all have roles to play in brain health.

Folate is necessary for neurotransmitter functionand antioxidants may have a protective effect against neuroinflammation.

Regularly eating leafy greens like spinach may help slow age-related cognitive decline and might even lower the risk of neurodegenerative diseases like Alzheimer’s.

7. Helps With Fitness and Weight Loss Goals

Spinach may boost your workout and support your weight goals. It’s low-caloriefat- and cholesterol-freeand has plenty of satisfying fiber.

Nitrates work by widening blood vesselsallowing more blood to pump through easily. This comes in handy during exercisewhen your body needs all that oxygen-rich blood and your muscles need to use energy efficiently. 

8. Provides Lots of Nutrients

There are generally two types of spinach to choose from: baby and mature.

The baby variety is a younger plant with more tender leaves and a milder flavor. If you like your greens more fibery and bittergo for the older version.

Some research suggests that when you cook spinachyou might reduce the antioxidant contentprimarily eye health-supporting lutein. Chopping or blending raw leaves may actually be the best way to unleash the lutein in spinach.