Spinach is a familiar vegetable for many Indonesians. Besides being affordable and easy to find, it can be prepared in numerous dishes. Spinach also offers a wide range of health advantages. What are they? Read on for the complete overview.

Nutrition Content of Spinach

Spinach is a low-calorie, high-fiber vegetable, which makes it a popular choice for weight-management menus. It is also rich in nutrients that support children’s growth.

According to Medical News Today, the nutrition in one cup of raw spinach (30 grams) includes:

• Calories 7
• Protein 0.86 grams
• Iron 0.81 grams
• Fiber 0.66 grams
• Sugar 0.126 grams
• Total fat 0.117 grams
• Potassium 167 mg
• Magnesium 24 mg

Spinach is also packed with vitamins and minerals, including:

• Vitamin A 

Spinach provides carotenoids, natural plant pigments that act as antioxidants and can be converted into vitamin A.

• Vitamin C

Spinach contains vitamin C, an antioxidant that supports skin health and immune function.

• Vitamin K1

Abundant in green vegetables, vitamin K1 helps blood clotting and supports wound healing.

• Folate Acid (Vitamin B9)

Folic acid supports normal cell function and tissue growth, which is why it is often recommended for pregnant women.

• Iron

Spinach is a useful source of iron. Iron helps carry oxygen throughout the body and supports red blood cell production.

• Calcium

Spinach provides calcium, an essential mineral for bone health that also supports the nervous system, heart, and muscles.

Health Benefits of Spinach

Thanks to its nutrient profile, this dark leafy vegetable offers several health benefits, including:

Lowering Blood Pressure

Spinach is rich in nitrates and potassium, which help manage blood pressure and lower heart disease risk. Some research indicates that regular intake of spinach supports heart health.

Healthy Eyes

Spinach contains zeaxanthin and lutein, carotenoids that give vegetables their color. These compounds may help prevent cataracts, macular degeneration, and sun-related eye damage.

Improves Intelligence

Beyond eye protection, lutein in spinach may support cognitive performance. Studies suggest that higher lutein intake is linked with better verbal ability, memory, and reasoning.

Strengthens Bones

Vitamin K and magnesium in spinach are important for bone strength and its development. Eating a cup of spinach daily helps you to meet your vitamin K daily intake.

Healthy Skin

Vitamins A and C in spinach also benefit the skin. Vitamin A helps to keep the skin hydrated and reduces the look of fine lines and wrinkles. It also supports immune function, which helps the body in protecting ourselves against serious illness and organ damage.

Spinach is a healthy choice, but excessive intake can contribute to certain health issues. Keep your consumption within your daily nutritional intake. If you have concerns about spinach’s nutrients, consult a nutritionist.

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