Spinach
Rich in iron, lutein, and antioxidants to support immunity, eye health, and healthy ageing.Spinach (Spinacia oleracea) has earned its reputation as a nutritional powerhouse, not just for its deep green leaves but for the remarkable range of vitamins, minerals, plant compounds, and bioactive nutrients it delivers. It is considered one of the most functional plant-based foods available, offering support for immunity, heart health, eye function, gut health, and cellular protection.
Packed with phytonutrients such as lutein, zeaxanthin, quercetin, and chlorophyll—as well as high levels of vitamins A, C and K, iron, folate, and magnesium—spinach plays a meaningful role in disease prevention and long-term health. Modern nutritional research backs centuries of traditional wisdom, demonstrating significant anti-inflammatory, anti-oxidative, anti-cancer and blood-pressure-supporting properties.
Nutrition Table
| Nutrient/Compound | Amount per 100g | Benefits |
|---|---|---|
| Vitamin K | 482.9 µg | Bone health, blood clotting |
| Vitamin A (as beta-carotene) | 469 µg | Vision, skin health, immunity |
| Vitamin C | 28.1 mg | Antioxidant, collagen production |
| Folate | 194 µg | DNA synthesis, pregnancy support |
| Iron | 2.7 mg | Red blood cell production |
| Magnesium | 79 mg | Muscle & nerve function |
| Lutein & Zeaxanthin | ~12,000 µg | Eye protection, antioxidant |
| Nitrates | ~24–387 mg | Blood pressure support |
Benefits
- Supports Immune Health
Spinach contains vitamins A and C, chlorophyll, and antioxidant flavonoids that strengthen immune responses, reduce inflammation, and help protect cells from damage caused by free radicals.
- Promotes Eye Health
Rich in lutein and zeaxanthin—two carotenoids concentrated in the retina—it may help protect against age-related macular degeneration and cataracts.
- Supports Heart and Blood Vessel Function
Nitrates found naturally in spinach help promote healthy blood pressure and improve vascular function. Its fibre and potassium content further contribute to cardiovascular wellbeing.
- Improves Digestion and Gut Microbiome
It provides fibre and plant polysaccharides that feed beneficial gut bacteria. Chlorophyll may support gut barrier function and reduce inflammation.
- Supports Skin and Cellular Repair
It is rich in vitamin C, beta-carotene (a precursor to vitamin A), and vitamin K, all of which contribute to collagen support, wound healing, and cellular defence.
How to Include Spinach in Your Diet
Best ways to enjoy spinach
Raw in salads and smoothies.
Lightly steamed or sautéed with garlic.
Stirred into soups, omelettes, and curries.
Blended into pesto with olive oil and lemon.
Optimising nutritional value
Light cooking increases carotenoid and iron bioavailability.
Pair with healthy fats (olive oil, avocado, nuts) for better carotenoid absorption.
Combine with vitamin C-rich foods (lemon, tomatoes, strawberries) to enhance iron uptake.
Avoid boiling for long periods, which reduces water-soluble vitamins.
Serving ideas
Spinach and chickpea curry.
Spinach omelette with feta.
Spinach quiche.
Green smoothie with spinach, kiwi and oats.
Warm quinoa salad with spinach and roasted vegetables.
Scientific Backing
Studies consistently support spinach’s role in chronic disease prevention and metabolic health:
- Eye health
A 2023 Nutrients review confirmed that lutein and zeaxanthin reduce the risk of age-related macular degeneration. - Heart health and blood pressure
A randomised trial in Clinical Nutrition Research (2021) found that daily consumption of spinach rich in dietary nitrates improved blood pressure in healthy adults. - Anti-inflammatory effects
A 2022 paper in Food Chemistry found spinach’s carotenoids and flavonoids show significant antioxidant and anti-inflammatory activity at a cellular level. - Gut health and immunity
A study in Nature Chemical Biology (2020) showed that its glycan compounds feed beneficial bacteria and strengthen intestinal immune responses.
Key Takeaways
Spinach is one of the most densely nutritious foods available, offering substantial amounts of vitamins, minerals, and bioactive compounds that support immunity, eye health, cardiovascular function, skin integrity, and gut health. Scientific research continues to highlight its role in reducing inflammation, improving vascular function, and supporting healthy ageing.
Versatile, affordable, and easy to incorporate into daily meals, spinach earns its place as a foundational functional food for lifelong wellness.
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References/Sources
- USDA FoodData Central: Spinach, raw (Food ID: 11457) — https://fdc.nal.usda.gov/fdc-app.html#/food/169910
- Bernstein, P.S. et al. (2023). Lutein and zeaxanthin in eye health. Nutrients. https://doi.org/10.3390/nu15040876
- Bondonno, C.P. et al. (2021). The effects of nitrate-rich spinach on blood pressure. Clinical Nutrition Research. https://doi.org/10.7762/cnr.2021.10.2.89
- Pandey, P. et al. (2022). Antioxidant and anti-inflammatory phytochemicals in spinach. Food Chemistry. https://doi.org/10.1016/j.foodchem.2021.131409
- Wang, P. et al. (2020). Spinach polysaccharides modulate gut immunity. Nature Chemical Biology. https://doi.org/10.1038/s41589-019-0424-4
- NHS UK — Vitamin K & folate guidance: https://www.nhs.uk/conditions/vitamins-and-minerals/
- Li, W. (2024). Eat to Beat Disease.