Amazing Health Benefits of Spinach And Nutritional Value

Spinach

Spinach (Spinacia oleracea) belongs to the same family (Chenopodiaceae) as beets and chard. It shares a similar taste profile with these two other vegetables—it has the bitterness of beet greens and the slightly salty flavor of chard.

There are three different types of spinach generally avail- able: Savoy has crisp, creased, curly dark green leaves that have a springy texture. Semi-Savoy is similar in texture and color to Savoy but is not as crinkled in appearance. And Smooth-leaf has flat, unwrinkled, spade-shaped, medium-green leaves.

History of Spinach

Spinach originated in southwestern Asia or Persia as a wild plant. It has been cultivated in China and many areas of the other areas of Asia and the Middle East for at least 2,000 years. It was used as an important medicinal plant in many traditional systems of medicine. Spinach grows very well in temperate climates. Spinach cultivation in Europe has a more recent history, however, as it began only in the eleventh century, when the Moors introduced it into Spain. In fact, for a while, spinach was known as “the Spanish vegetable” in England.

One of the classic uses of spinach is using it as a bed to place entrées upon. This popular use owes its origin to Catherine de Médicis in the sixteenth century. When she left her home in Florence to marry the king of France, she brought not only spinach seeds to plant, but also her own cooks who prepared spinach in the ways she preferred. Since this time, dishes prepared on a bed of spinach have been referred to as “a la Florentine.”
The United States and the Netherlands are among the largest commercial producers of spinach today.

Types of Spinach

Generally two varieties of spinach are cultivated for their edible leaves, savoy type with dark green crinkle leaves and flat leaf type with smooth surfaced leaves. Modern varieties of spinach have been introduced which grow more rapidly and do not bolt easily to warm conditions. The older varieties have narrower leaves and a stronger and bitter taste than the newer ones. There are generally three different types of spinach.

• Savoy: This variety has dark green crinkly (wrinkly) and curly leaves. It is widely sold in supermarkets in the United States. Savoy also has several varieties such as “Bloomsdale” which is resistant to bolting, “Merlo nero”-a variety grown in Italy and “Viroflay”- a very large spinach with great yields.
• Flat or Smooth-leaf Spinach: This variety has broad, smooth leaves which are quite easy to clean. It is widely sold in the form of canned and frozen spinach and used in soups, baby foods and processed foods.
• Semi-savoy: This is basically a hybrid variety with slightly crinkled leaves. It is similar to savoy in texture but it can be cleaned easily. It is used for both fresh market and processing. “Five star” is the most commonly grown variety that is resistant to running up to seed.

Nutritional Highlights of Spinach

A one-cup serving of spinach has only 41 calories, but it is extremely nutrient-dense. It is an excellent source of vitamin K, carotene, vitamin C, and folic acid. It is also a very good source of manganese, magnesium, iron, and vitamin B 2. In addition, spinach is a good source of vitamins B 6, E, and B 1.

The various health benefits of spinach are due to the presence of minerals, vitamins, pigments, and phytonutrients, including potassium, manganese, zinc, magnesium, iron, and calcium. Spinach is a green vegetable which has a very wide distribution. It can be grown as a backyard crop or bought from the market at affordable prices. It is a source of vitamins like folate, niacin, vitamin A, vitamin B6, vitamin C, vitamin K, and contains traces of the rest of the essential vitamins.

Other important elements, including thiamine and riboflavin, which are used in various reactions in our body, are also found in spinach. Spinach is also rich in pigments like beta-carotene, lutein, xanthene, and chlorophyllin. The best part is that spinach has a low-fat content. Spinach offers a wide range of benefits to most of our physiological processes, whether consumed in raw or cooked form.

Nutrition Facts: Spinach, Raw — 100 grams

Iron

A lack of iron in the diet can affect how efficiently the body uses energy. Spinach is a great source of iron. Make sure to combine vitamin-C-rich foods such as citrus fruits with plant iron like spinach to improve absorption.

Calcium

Spinach contains approximately 250 mg of calcium per cup. However, it is less easily absorbed than calcium obtained from dairy sources. Spinach has a high oxalate content, which binds to calcium. This makes it difficult for our bodies to use.

Magnesium

Spinach is also one of the best sources of dietary magnesium, which is necessary for energy metabolism, maintaining muscle and nerve function, regular heart rhythm, a healthy immune system, and maintaining blood pressure. Magnesium also plays a part in hundreds more biochemical reactions that occur in the body.

Carbs

Most of the carbs in spinach consist of fiber. Spinach also contains 0.4% sugar, mostly glucose and fructose.

Fiber

Spinach is high in insoluble fiber, which may benefit health in several ways. Insoluble fiber adds bulk as food passes through the digestive system. This may help prevent constipation.

Water

Spinach has a high content of water with 1 cup of cooked spinach providing 164 gram or approximately 5 oz. of water. This is particularly important because our skin cells are also made up of water. Consuming plenty of water keeps your skin cells hydrated, making your skin look young and radiant.

Vitamins and Minerals

Spinach is an excellent source of many vitamins and minerals:

• Vitamin A: Spinach is high in carotenoids, which the body can turn into vitamin A (3).
• Vitamin C: Vitamin C is a powerful antioxidant that promotes skin health and immune function.
• Vitamin K1: Vitamin K is essential for blood clotting, and one spinach leaf contains over half of your daily need.
• Folic acid: Also known as folate, or vitamin B9. It is essential for normal cellular function and tissue growth, and is very important for pregnant women.
• Iron: Spinach is an excellent source of this essential mineral. Iron helps create hemoglobin, which brings oxygen to the body’s tissues.
• Calcium: Calcium is essential for bone health. This mineral is also a crucial signalling molecule for the nervous system, heart and muscles.

Spinach also contains several other vitamins and minerals, such as potassium, magnesium, and vitamins B6, B9 and E.

Plant Compounds

Spinach contains several important plant compounds, including:

Lutein: Lutein is linked to improved eye health.
Kaempferol: This antioxidant is linked to a decreased risk of cancer and chronic disease.
Nitrates: Spinach contains high amounts of nitrates, which may promote heart health.
Quercetin: This antioxidant may ward off infection and inflammation. Spinach is one of the richest dietary sources of quercetin.
Zeaxanthin: Like lutein, zeaxanthin can also improve eye health.

Health Benefits of Spinach

There is much lore regarding spinach (e.g., the source of Popeye’s strength). Historically, it was regarded as a plant with remarkable abilities to restore energy, increase vitality, and improve the quality of the blood. There are sound reasons why spinach would produce such results, primarily the fact that spinach contains twice as much iron as most other greens. Spinach is also one of the most alkaline-producing foods making it useful in helping to regulate body pH.

Spinach is one of the richest dietary sources of lutein making it an especially important food for promoting healthy eye-sight and preventing macular degeneration and cataracts. Spinach, like other chlorophyll and carotene containing vegetables, is a strong protector against cancer. In addition to carotenes such as lutein, researchers have identified at least thirteen different flavonoid compounds in spinach that function as antioxidants and as anticancer agents. Many of these substances fall into a category of flavonoids known as methylene- dioxyflavonol glucuronides.

The anticancer properties of these spinach flavonoids have been sufficiently impressive to prompt researchers to create specialized spinach extracts that can be used in controlled studies. These spinach extracts have been shown to slow down cell division in human stomach cancer cells (gastric adenocarcinomas) and, in studies on mice, to reduce skin cancers (skin papillomas).

A study on adult women living in New England in the late 1980s also showed intake of spinach to be inversely related to incidence of breast cancer. In other words, the higher the intake of spinach, the lower the incidence of breast cancer.

Improves Eyesight

Spinach is a rich source of beta-carotene, lutein, and xanthene, all of which are beneficial for eyesight. Beta-carotene is supplied to the eyes by cooked spinach. It can prevent vitamin A deficiencies, itching eyes, eye ulcers, and dry eyes. This is also due to some of the anti-inflammatory properties of spinach, which can reduce the puffiness or irritation in the eyes.

Treats Macular Degeneration

AMD or Retinitis pigmentosa is responsible for causing blindness, which is due to the degeneration of lutein and xanthene that are a central part of the retina. According to research conducted by the Oak Ridge National Laboratory, consumption of spinach can result in regaining two vital pigments and effectively preventing AMD. Spinach also contains a wealth of antioxidants that reduce the harmful effects of free radicals, which are known to negatively impact vision and cause age-related conditions like glaucoma and macular degeneration as well.

Helps in Bone Mineralization

Spinach is a good source of Vitamin K, which functions in retaining calcium in the bone matrix, thereby leading to bone mineralization. Apart from this, other minerals like manganese, copper, magnesium, zinc, and phosphorus also help in building up strong bones. This, in turn, can prevent an individual from developing osteoporosis. These minerals are also essential for maintaining healthy teeth and nails.

Reduces Risk of Cataracts

The lutein and zeaxanthin present in spinach both act as strong antioxidants, thus preventing the eyes from the harsh effects of UV rays that can lead to cataracts. They also reduce the impact of free radicals, which can be a major cause of cataracts and other eye conditions.

Boosts Metabolism

There is a reason why doctors recommend adding spinach in a significant way to your diet. The amount of protein found in spinach is impressive for any vegetable, and they are easily broken down by enzymes into amino acids that are essential to humans. The re-formed mammal proteins aid in muscle development and growth. They also increase our body’s ability to heal wounds and provide a boost to our entire metabolism, encouraging all of our organs to function at their optimal level. Also, a recent study suggests that Thylakoid found in spinach can curb cravings and hunger which can further help in weight loss.

Acts as Anti-ulcerative

It has been found that spinach and some other vegetables have the ability to protect the mucous membrane of the stomach, thereby decreasing the occurrence of gastric ulcers. Furthermore, the glycoglycerolipids found in spinach can boost the strength of the digestive tract lining, thereby preventing any unwanted inflammation in that part of the body.

Prevents Atherosclerosis

Atherosclerosis is caused due to the hardening of the arteries. A pigment called lutein that is found in spinach has been shown to reduce the occurrence of atherosclerosis, heart attacks, and strokes. This is due to the fact that spinach proteins tend to reduce the cholesterol and other fat deposits in the blood vessels.

Helps with Fetal Development

Folate found in spinach is needed by a growing fetus for proper development of its new nervous system. Defects like cleft palate or spina bifida may occur due to a deficiency of folate. The vitamin A contained in spinach is advised to be consumed in higher quantities by the mother. Vitamin A is required for lung development of the fetus as well and can be transferred during breastfeeding, so spinach consumption should be continued after birth as well.

Reduces Inflammation

There are many anti-inflammatory compounds found in spinach; more than a dozen, in fact. They are classified into the category of methylenedioxy flavonoid glucuronides, and spinach is one of the most powerful vegetables when it comes to reducing inflammation throughout the body. This not only means protecting the heart from dangerous inflammation and preventing cancer but also reducing the inflammation and pain associated with conditions like arthritis and gout, which afflict millions of people around the world.

Treats & Prevents Cancer

Spinach is made up of various important constituents that have been found to be promising in the treatment and prevention of various kinds of cancer. These include bladder, prostate, liver and lung cancers. Different constituents in spinach like folate, tocopherol, and chlorophyllin act via different mechanisms to treat and protect patients suffering from cancer.

Recent studies have revealed that spinach is very effective against aggressive prostate cancer, and this has been linked to epoxyxanthophylls, which are unique carotenoids, along with neoxanthin and violaxanthin that directly reduce tumorous activity and the spread of cancer throughout the body.

Diabetes management

Spinach contains an antioxidant known as alpha-lipoic acid, which has been shown to lower glucose levels, increase insulin sensitivity, and prevent oxidative, stress-induced changes in patients with diabetes. Studies on alpha-lipoic acid have also shown decreases in peripheral neuropathy and autonomic neuropathy in diabetics.

However, most studies have used intravenous alpha-lipoic acid, and it is uncertain whether oral supplementation would elicit the same benefits.

Asthma prevention

A study of 433 children with asthma between the ages of 6 and 18 years, and 537 children without, showed that the risks for developing asthma are lower in people who have a high intake of certain nutrients. One of these nutrients is beta-carotene. Spinach is an excellent source of beta-carotene.

Lowering blood pressure

Due to its high potassium content, spinach is recommended for people with high blood pressure. Potassium can help reduce the effects of sodium in the body. A low potassium intake might be as potent a risk factor for developing high blood pressure as a high sodium intake.

Bone health

Low intakes of vitamin K have been associated with a higher risk of bone fracture. Adequate vitamin K consumption is important for good health, as it acts as a modifier of bone matrix proteins, improves calcium absorption, and may reduce the amount of calcium that leaves the body in urine.

Healthy skin and hair

Spinach has large quantities of vitamin A, which moderates the production of oil in the skin pores and hair follicles to moisturize the skin and hair. It is this oil that can build up to cause acne. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair.

Spinach and other leafy greens high in vitamin C are crucial for the building and maintenance of collagen, which provides structure to skin and hair. Iron deficiency is a common cause of hair loss, which may be prevented by an adequate intake of iron-rich foods, such as spinach.

Reduces Hypertension

Hypertension is another name for a rise in blood pressure. A high blood pressure can cause multiple problems in our body such as kidney failure or a heart attack. It helps reduce the potassium in the in the body and this plays a key role in reducing the risk of hypertension.

Spinach Helps You Sleep Better

Spinach is the perfect muscle relaxant. You might notice that when you consume a good amount of spinach, you will feel drowsy and want to sleep, which is due to how it contains high levels of zinc and magnesium that accelerate sleep in our bodies. The effects are like being given a small dose of morphine. Furthermore, magnesium also helps to replenish your body with energy.

You Can Look Younger

Eating spinach can improve your complexion and your skin situation as well. It is rich in antioxidants that destroy all skin related problems that may cause premature aging in someone. Your body reacts to a million things each day. Some of them can be harmful towards your skin as you begin to look older than what your actual age might be. The antioxidants present in it help revitalize your skin situation and help in destroying any additional aging agents.

Combats Hair Loss

Iron deficiency mostly causes hair loss. Most of the populations of the South Asian countries are deficient in iron which causes them to lose hair as they grow old, which happens due to anemia, which is a disease related directly to not having enough iron in the body. It contains the necessary folate and iron. They work simultaneously to produce red blood cells and later on carry oxygen properly to all parts of the body.

Cures Acne

Yes, you heard it right. The biggest problem that teenagers and many adults face is acne. There are some ways in which you can get rid of all the red marks on your face. You can even make a mask by grinding spinach and mixing it with a little water. The anti inflammatory properties of the spinach mask work the same as any face wash would. Make a smoothie out of all the vegetables you have available in your house including spinach to detoxify your body of all toxins and help in rejuvenating your skin. Continuous use can produce tremendous results.

Aids in Calcification:

Being rich in vitamin K, spinach aids in calcification. This is because this vitamin is a crucial component of the process called carboxylation which produces the matrix Gla protein. This directly prevents calcium from forming in tissue, thus fighting atherosclerosis, cardiovascular disease and stroke.

How To Select And Store Spinach

Fresh spinach should be medium to dark green, fresh-looking, and free from any evidence of decay. Fresh spinach should be stored loosely packed in a sealed plastic bag in the refrigerator crisper, where it will keep for about four days. Do not wash spinach before storing, as the moisture will cause it to spoil. Cooked spinach does not store too well, certainly no longer than one day in the refrigerator. Spinach can be frozen after being blanched for two minutes, although this will cause its texture to become very soft, so do not completely thaw it before cooking.

Purchasing Spinach

Fresh spinach is available throughout the year, although its primary season runs from about early spring in March through May, and then again in the fall from September through October. Aside from buying fresh spinach, it can also be found in frozen or canned varieties in most grocery stores any time of year.

There are three main types of spinach: savoy, flat spinach, or semi-savoy. Savoy is the kind most commonly found fresh in grocery stores; it has curlier leaves than other types and a mild taste. Flat spinach (also called smooth leaf spinach) is usually grown to use in canned or frozen spinach products. And semi-savoy spinach is used in both ways but less commonly than the other two types.

When purchasing spinach, look for leaves that have a vibrant, deep green color. Avoid any leaves that already look wilted or have wet, brown spots. Spinach is known to attract and hold bacteria somewhat easily, so wash it well before using it. It’s also best to buy organic spinach whenever possible, because conventionally grown spinach is one of the most pesticide-sprayed vegetable crops there is. According to The Environmental Working Group, most spinach contains multiple pesticides, some reports even showing it often has more contaminants than 320 other commonly eaten foods.

It’s not recommended to wash spinach before storing it in the refrigerator since exposing the leaves to water can make them wilt and go bad quicker. Fresh spinach is believed to only retain its nutrients best when it’s used within a few days after purchasing, so try using it somewhat quickly. You can prolong its freshness by storing it in a plastic storage bag and squeezing out as much of the air as possible.

Tips For Preparing Spinach

Spinach, whether bunched or prepackaged, should be washed very well, since the leaves and stems tend to collect sand and soil. Before washing, trim off the roots and separate the leaves. Place the spinach in a large bowl of cold water in a mild solution of additive-free soap or commercial produce wash and swish the leaves around with your hands, as this will allow any dirt to become dislodged.

Remove the leaves from the water, empty the bowl, refill with clean water, and repeat this process until no dirt remains in the water—usually two to three times will do the trick. Cut away any overly thick stems for more even cooking. If you are going to use the spinach in a salad, you can dry it by shaking it in a colander or using a salad spinner. If you are going to steam the spinach, don’t worry about drying it. Slightly wilted spinach can be revived to freshness by placing it in cold water.

Quick Serving Ideas for Spinach

• Instead of, or in addition to, lettuce, use raw spinach leaves in your dinner salad.
• Lightly sauté spinach with garlic in olive oil. Top with lemon juice and pine nuts.
• Add layers of spinach to any lasagna recipe.
• Use spinach leaves as a garnish for sandwiches.
• Serve sautéed spinach topped with red onion slices and goat cheese and sprinkled with balsamic vinegar as a warm spinach salad.

Spinach Recipes

The flavor of spinach will become stronger and seem more acidic once it is cooked. Spinach is known to actually be a vegetable that becomes more beneficial when it is cooked because some of its nutrients become more absorbable by the body. Sautéing or boiling spinach for just 1 minute can improve its nutrient absorbability while not destroying its antioxidants and phytochemicals.

Spinach can be prepared from fresh, frozen, or canned varieties, but I always recommend using organic fresh or frozen spinach whenever possible to ensure the most nutrients remain in intact and the least amount of pesticides and toxins are present. You can prepare spinach in multiple ways, most of which take little to no time at all.

Spinach can be eaten completely fresh and raw, or steamed, boiled, sautéed, or baked with. If you do want to use raw spinach, it has a mild taste that works well in salads or even smoothies. Because spinach’s taste isn’t bitter like some other greens can be, it’s easily disguised in smoothies by the taste of other ingredients like berries or a banana.

Try one of these healthy spinach recipes in order to add this nutrient-powerhouse to your diet more often:

Baked Eggs and Spinach Recipe

Total Time: 25 minutes

Serves: 4

Ingredients:

• 6 cups firmly packed spinach leaves
• 2 Tbsp sun-dried tomatoes
• 1 shallot, chopped
• 2 Tbsp coconut oil
• 4 eggs
• 1 oz raw cheese
• 1 tsp Italian seasoning
• sea salt and black pepper to taste

Directions:

1. Preheat oven to 400 degrees F.
2. In a skillet, heat coconut oil over medium heat.
3. Add shallot and cook for about two minutes. Add spinach and cook for another 3-4 minutes, stirring occasionally.
4. Add sun dried tomatoes and mix well. Distribute spinach/tomato mixture into ramekins.
5. Crack one egg on top of each ramekin over spinach mixture. Sprinkle Italian seasoning and salt and pepper over each egg.
6. Place each ramekin on a baking sheet and place in oven to bake for 15-18 minutes. Remove from oven and sprinkle cheese over eggs.

Grecian Spinach Recipe

Total Time: 10 minutes

Serves: 2-4

Ingredients:

• 1 tbsp coconut oil
• 1/2 red onion, sliced into thin rings
• 2 lbs fresh baby spinach, washed and stemmed
• 1/2 tsp grated lemon peel
• Sea salt
• Black pepper
• 1/4 cup crumbled goat cheese

Directions:

Heat large pan with lid over med/high heat (if pan cannot hold all the spinach, cut recipe in half). Add oil and sliced red onion. Saute until onion starts to wilt.
Add spinach and quickly saute for 2-3 min. Add lemon peel, salt and pepper. Cook a few seconds more to release flavors. Add crumbled feta and stir to incorporate. Transfer to serving dish and serve immediately.

Mango Walnut Spinach Salad Recipe

Total Time: 10 minutes

Serves: 6

Ingredients:

• 1/2 pound baby spinach
• 2 cups baby kale
• 1 lb mixed spring salad mix
• 1 small red onion, sliced thin
• 2 mangos, peeled, seeded and cut into strips
• 1 cup fresh blackberries
• 1/2 cup rough chopped walnuts, toasted
• 2 ripe mangoes, peeled, seeded and puréed in blender to make 1/3 cup
• 2 tbsp fresh squeezed orange juice
• 1 tbsp fresh squeezed lime juice
• 2 tbsp apple cider vinegar
  2 cloves garlic, minced
• 2 tbsp extra virgin olive oil
• 1 Tbsp honey
• 1 tsp sea salt
• 2 tbsp chopped fresh parsley

Directions:

1. Toast walnuts in a small skillet over medium/high heat for 3-4 minutes until lightly browned. Place cooled walnuts and first 7 ingredients listed in salad bowl.
2. Purée mango and measure 1/3 cup. Add the last 9 ingredients listed (including mango) except chopped parsley to blender and blend until well mixed.
3. Pour dressing into a bowl and add parsley.
4. Drizzle dressing over salad and serve.

Interactions and Concerns with Spinach

As mentioned earlier, spinach contains oxalic acid, sometimes also called oxalates. High intakes of oxalate foods has been linked with increasing the risk of kidney stones in certain people. (12) Many foods contain oxalates, but leafy greens like spinach in particular have levels high enough to noticeably effect certain health conditions.

Only nine foods are known to increase oxalate in the urine and increase kidney stone formation, and spinach is one of these. It is best to avoid spinach if you have had kidney stones in the past or at a risk for them, because spinach can lower calcium absorption in the body. For people with kidney stones, low amounts of calcium in their diet will increase chances of forming calcium oxalate kidney stones.

For the same reasons, some evidence also shows that people with leaky gut syndrome, digestion disorders, or IBS may also be vulnerable to experiencing worsened symptoms when frequently eating foods with high levels of oxalic acid. When oxalates build up in tissue, they can sometimes cause digestive problems within the gut and worsen symptoms associated with these health conditions.

Because of built up oxalates in bodily tissue, certain experts prefer that patients with existing painful and inflammatory conditions such as cystic fibrosis, fibromyalgia, thyroid disease, arthritis or asthma also don’t eat very high levels of oxalic acid-containing foods. While spinach can still be a healthy option for these groups of people, it may best to eat it in moderation and opt for including other leafy greens in their diet that contain less oxalates such as kale, Swiss chard, and romaine.

Negative Effects Of Spinach

Kidney Stones

These small stones are caused by acid and mineral salt buildup. The most common variety is calcium stones, which often consist of calcium oxalate. Spinach is high in both calcium and oxalates, so people who tend to develop kidney stones should not eat large amounts .

Blood Clotting

Spinach contains very high amounts of vitamin K1. Vitamin K1 serves several functions in the body, but is best known for its role in blood clotting. People who are taking blood-thinners, such as warfarin, may want to closely monitor their vitamin K intake or avoid leafy greens altogether.

Poor Mineral Absorption:

Over consumption of spinach can interfere with the mineral absorption capacity of our body. The plant contains a lot of oxalic acid, which is known to bind with several essential mineral compounds like calcium, magnesium, zinc, etc. Because of this, our body doesn’t get enough of these elements to absorb. It can hamper the normal functionality of our system and lead to various diseases related to mineral deficiency.

Stomach Disorders:

Spinach is a rich source of dietary fiber. Eating only a cup of cooked spinach holds almost 6 gm of this nutrient. Even though consumption of fiber is good for healthy digestion, our body needs time to get accustomed to it. That is why, spinach can cause a number of stomach disorders, such as gas formation in the abdomen, bloating, cramps and even constipation when eaten in excess. To avoid this, try to include it in your regular diet slowly.

Diarrhea:

In the worst case of gastrointestinal distress caused by spinach, you may experience mild to moderate diarrhea. It is mostly reported when you eat excessive amounts of high fiber foods. Therefore, if you keep taking in spinach along with other food items that are high in dietary fiber, the chances are more that you will end up developing loose motion like conditions along with fever and abdominal pain.

Anemia:

One of the side effects of spinach also cause anemia. Yes, spinach can sometimes make it difficult for your body to absorb required amount of iron from ingested foods. The leafy vegetable itself is loaded with non-heme or plant-based iron, which our body can’t take in easily. This can lead to iron deficiency.

Gout:

As said earlier, spinach is high in purines, which get metabolized inside our body and eventually increases the amount of uric acid. So, if you are already prone to diseases like gouty arthritis, you must put a stop to excessive spinach intake. Or else, you will end up developing serious joint pain, inflammation and swelling.

Teeth Coarseness:

It is one of the common side effects of eating too much spinach. The oxalic acid, present in the leaves of the plant, forms small crystals, which does not dissolve in water. Therefore, you may find your teeth turning a bit coarse or gritty after consuming it. However, this coarseness is temporary and you can get rid of it easily just by brushing your teeth regularly.

Allergic Reactions:

Though rare, spinach sometimes can cause allergic reactions too. The vegetable contains histamine, which can cause some minor pseudoallergic effects. Immunoglobulin E (IgE)–mediated allergy to the plant is also quite common.

Toxic Reactions:

It has been reported that some whole spinach leaves can cause toxic reactions too. When contaminated with Escherichia coli or E. coli via organic fertilizers, pesticides or irrigation water, the leafy vegetable can cause certain food-borne ailments like poisoning, which can even result in death.

Changes In Anticoagulation:

Make sure that you skip spinach while taking the well-known anticoagulant warfarin. It contains high level of Vitamin K, which might react with the drug and hamper your hepatic synthesis, affecting certain coagulation factors significantly. This was about eating too much spinach side effects. So, be careful while using spinach in your ‘healthy’ diet next time! Balance it with other nutritional ingredients to live a healthy, hassle-free life!

Spinach Safety

Spinach contains a high amount of oxalate. Individuals with a history of oxalate-containing kidney stones should avoid over consuming it. Spinach also contains purines and should be consumed in moderation by people with gout. Since spinach is among the foods on which pesticide residues have been most frequently found, we recommend choosing spinach grown organically. If not, then be sure to prepare it as described above.