English or common spinach (Spinacia oleracea) is a vegetable from the Amaranthaceae family. A very nutritious plant know for its edible leaves.

Spinach was the favourite vegetable of Catherine de Medici, an historical figure in the 16th century. When she left her home of Florence, Italy, to marry the king of France, she brought along her own cooks, who could prepare spinach the way she especially liked. Since this time, dishes prepared on a bed of spinach have been referred to as "a la Florentine" in her honour.

The French term "a la florentine" in recipes indicates that the recipe has spinach as a major ingredient.

A little spinach trivia, it is believed that Spinach has long been linked to prosperity. Eat spinach and increase your chances of making more money!

History and Origin
It is believed that spinach was a wild edible green plant found in ancient Persia (Iran).

Research indicates that in 647 AD spinach was introduced to China where it was referred to as the “Persian green.”

Spinach was introduced by the Moors of North Africa to Spain in the 11th century.

By the Middle Ages, spinach was grown and sold throughout the rest of Europe, and in England was known as the “Spanish vegetable.” It was not until the 1400’s that spinach became a staple in Mediterranean cooking.

Research indicates that spinach, which does not grow well in hot weather, was successfully cultivated in the hot and arid Mediterranean climate by Arab agronomists through the use of sophisticated irrigation techniques as early as the eighth century A.D.

Nutrient Database - USDA (United States Department of Agriculture)

Reference Values for Nutrition - FDA U.S. Food and Drug Administration

Heart health - Spinach benefits heart health by lowering blood pressure through potassium and nitrates, which improve blood flow, and by reducing cholesterol via its fiber content. It is rich in antioxidants, vitamins (like K and C), and minerals (like magnesium) that protect against heart disease and reduce inflammation. Consuming just one cup of leafy greens like spinach daily can significantly lower the risk of heart disease.

Eye health - Spinach supports eye health because it's rich in the antioxidant’s lutein and zeaxanthin, which protect the eyes from damaging light and reduce the risk of age-related eye diseases like cataracts and macular degeneration. It also contains vitamin A, which is crucial for vision, and other eye-friendly nutrients like vitamin C and E.

Digestive health - Spinach supports digestive health by providing fiber, which aids in regular bowel movements and prevents constipation. It also contains nutrients that promote a healthy gut microbiome and anti-inflammatory compounds that reduce irritation in the digestive tract. However, consuming too much can cause digestive discomfort for some, and individuals with histamine intolerance or kidney stones risk may need to limit their intake.

Bone health - Spinach benefits bone health by providing vitamin K and calcium, but its high oxalate content hinders calcium absorption, making it less effective for bone health compared to other greens like broccoli or collard greens. Therefore, while spinach is nutrient-rich overall, it's not a top choice for a calcium-focused diet for strong bones, and focusing on low-oxalate alternatives is better for increasing calcium intake.

Skin and hair health - Spinach benefits skin and hair health through its rich content of vitamins A and C, iron, and antioxidants. It promotes skin hydration and collagen production, fights signs of aging, and strengthens hair follicles, which can reduce hair loss and improve its shine and texture.

High in vitamins - Spinach is high in vitamins A, C, and K, as well as iron, magnesium, folate, and other antioxidants. This nutrient-dense vegetable is known to support bone, eye, and immune health and can aid digestion. However, people on blood thinners should consult a doctor, as the high vitamin K content can interfere with certain medications.

Good source of minerals - Spinach is a good source of minerals like iron, calcium, magnesium, and potassium. It is particularly rich in iron, which is crucial for carrying oxygen in the blood, and magnesium, which supports muscle and nerve function. The mineral content in spinach helps maintain overall health, including supporting immune function, bone health, and muscle efficiency.

Rich in plant compounds - Spinach is rich in plant compounds, including antioxidants like lutein, zeaxanthin, and kaempferol, which help combat oxidative stress. It also contains polyphenols and flavonoids that may have protective properties, and nitrates that support cardiovascular health. Additionally, spinach provides pigments such as chlorophyll and carotenoids.

Iron absorption - Spinach iron absorption is limited because it contains non-heme iron, which is poorly absorbed, and high levels of oxalic acid that binds to and blocks the iron. To improve absorption, cook the spinach to reduce oxalate levels and pair it with vitamin C-rich foods, while avoiding consumption with calcium or tea, as these can further inhibit absorption.

Diabetes management (Spinach contains the antioxidant alpha-lipoic acid (ALA), which may help manage diabetes by lowering blood sugar, increasing insulin sensitivity, and reducing oxidative stress). ALA may also help with diabetic neuropathy symptoms, but more research is needed to confirm these benefits in humans, especially when taken as a supplement.

Eating a diet rich in fruits and vegetables may help reduce the severity of asthma symptoms and lessen the risk of attacks. Antioxidants, such as vitamin C, vitamin E, and beta carotene, may all assist lung function, and spinach contains all three. Learn more about asthma and diet.

Spinach helps keep the heart healthy (primarily because of its high potassium content, which helps to lower blood pressure by reducing the effects of sodium in the body and by helping to relax blood vessel walls). A diet rich in potassium from foods like spinach can help manage or lower high blood pressure, a significant risk factor for heart disease. 

Spinach is excellent for eye, skin, and hair health (due to its high levels of lutein and zeaxanthin, which protect the macula and can delay age-related eye conditions). The vitamin C in spinach supports collagen production for healthy skin and hair, while vitamin A is essential for vision and skin renewal.

Spinach offers antioxidant benefits through its Vitamin A (from carotenoids), Vitamin C, and Vitamin E content, which protect cells from damage caused by free radicals. These vitamins contribute to a range of health benefits, including supporting immune function, maintaining healthy vision and skin, and reducing the risk of chronic diseases like certain cancers and age-related macular degeneration.

Improves bone health (Yes, spinach improves bone health because it is rich in Vitamin K, a nutrient essential for bone formation and maintenance). Spinach helps the body produce osteocalcin, a protein that improves bone density and toughness. Increased intake of vitamin K from leafy greens like spinach has been linked to a reduced risk of bone fractures.

Blood Pressure lowering (Spinach helps lower blood pressure due to its high potassium content, which helps the body excrete excess sodium and water, thereby relaxing blood vessel walls). The potassium in spinach counteracts the negative effects of high-sodium diets, which are a risk factor for high blood pressure. Additionally, spinach contains nitrates and magnesium, which further support healthy blood pressure levels by helping to produce nitric oxide, a molecule that expands blood vessels.

Spinach promotes regularity (because it is rich in both insoluble fiber and water). The fiber adds bulk to stool, making it easier to pass, while the water helps to keep it soft and move through the digestive system. Together, these components prevent constipation and promote a healthy, regular digestive tract.

Cancer prevention (Spinach and Health: Anticancer Effect). Spinach A Superpower Against Colon Cancer.

Spinach contains a good amount of non-heme iron, a type of iron the body absorbs less efficiently than the heme iron found in meat. While the high content of polyphenols in spinach can inhibit iron absorption, consuming spinach with Vitamin C-rich foods (like bell peppers or citrus) or healthy fats can significantly improve how much iron your body absorbs. Therefore, while not as high in iron as meat, spinach remains a valuable part of a diet for preventing iron deficiency, especially when paired with iron-absorption enhancers. 

Iron Deficiency (spinach contains a good amount of non-heme iron, a type of iron the body absorbs less efficiently than the heme iron found in meat). While the high content of polyphenols in spinach can inhibit iron absorption, consuming spinach with Vitamin C-rich foods (like bell peppers or citrus) or healthy fats can significantly improve how much iron your body absorbs. Therefore, while not as high in iron as meat, spinach remains a valuable part of a diet for preventing iron deficiency, especially when paired with iron-absorption enhancers.

Spinach is indeed a rich source of Vitamin K (This vitamin is essential for blood clotting and bone health). However, the absorption rate of Vitamin K from spinach is lower than from a supplement or oil because it is tightly bound within the plant's cells. Consuming spinach with a small amount of fat can improve absorption, but for most people, the health benefits of this low-calorie, low-fat vegetable are excellent.

Induced asthma by a natural isomer mixture of beta-carotene

Spinach - Blood Pressure Lowering – Studies 1 2 3  (Spinach helps lower blood pressure due to its high potassium and nitrate content). Potassium helps the body get rid of excess sodium, which can raise blood pressure, while nitrates are converted to nitric oxide, a compound that relaxes blood vessels. Studies have shown that consuming spinach can effectively lower blood pressure and improve heart health.

Important considerations

Blood thinners: If you are taking blood thinners like warfarin, it's important to maintain a consistent intake of vitamin K and talk to your doctor before making significant dietary changes.

Spinach - From Wikipedia, the free encyclopedia

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