Top 4 health benefits of spinach

Two children help prepare a green smoothie.

What’s easy to prepare, full of antioxidants and green all over? Spinach! This leafy green vegetable comes from ancient Persia and it’s related to beets and quinoa.1 Spinach is low in calories and packed with vitamins A, C and K1. It also contains a high amount of folic acid, iron, and calcium. Spinach is a must-have to put into your bag the next time you’re grocery shopping or out at the farmer’s market.

You can eat spinach raw or cooked. Experiment with fresh, frozen or canned spinach to see what you like best. Spinach is versatile and can easily be added into casseroles, sandwiches, omelets and smoothies.

According to Medical News Today, here are a few reasons to add spinach to your diet.2

  • May help control your blood sugar: Spinach has an antioxidant called alpha-lipoic acid. If you have diabetes, this has been shown to lower blood sugar levels and increase insulin sensitivity, according to Medical News Today.
  • Decreases your cancer risk: Chlorophyll, found in spinach, is effective at blocking the cancer-causing effects of heterocyclic amines (which can be generated when grilling food at high temperatures).
  • Boosts bone health: Your body needs vitamin K to protect your bones and improve calcium absorption, says Medical News Today. You guessed it: spinach is full of this powerful vitamin.
  • Improves digestion: Since spinach is high in fiber and water, it can help prevent constipation, according to Medical News Today.

Spinach nutrition facts

In just 1 cup of raw spinach, these are some of the nutrients you get:3

  • 30 mg of calcium
  • 24 mg of magnesium
  • 167 mg of potassium
  • An entire day’s worth of vitamin A
  • Only 7 calories

A tasty side item: Spinach berry salad

To help you work more spinach into your diet, try this salad from Mayo Clinic’s list of healthy recipes.4



4 packed cups fresh spinach
1 cup sliced fresh strawberries
1 cup fresh or frozen blueberries
1 small sweet onion, sliced
1/4 cup chopped pecans, toasted

Salad dressing

2 tablespoons white wine vinegar, or cider vinegar
2 tablespoons balsamic vinegar
2 tablespoons honey
2 teaspoons Dijon mustard
1 teaspoon curry powder (optional)
1/8 teaspoon pepper


In a large bowl, toss together the salad ingredients.

In a jar with a tight-fitting lid, combine dressing ingredients. Shake well. Pour over salad and toss to coat. Serve immediately.


  1. “Spinach 101: Nutrition Facts and Health Benefits,” Healthline, last accessed January 13, 2022,
  2. “Health Benefits and Nutritional Value of Spinach,” Medical News Today, last accessed December 1, 2021,
  3. “Health benefits and Nutritional Value of Spinach.”
  4. “Spinach Berry Salad,” Mayo Clinic, last accessed December 1, 2021,