An inexpensive, leafy green that’s packed with health benefits

We all know about the many health benefits of vegetables. However, some can be a bit of a hassle to prepare and cook. Seriously good for you and ridiculously easy to add to a meal is spinach.

Available in almost every supermarket and costing just £1.15 for a 250g bag, the green smoothie is full of nutrients that researchers have linked to heart health, digestion, energy levels and eye health.

A big part of its appeal is its versatility. Spinach can be eaten raw or cooked, wilted, mixed or roasted, making it perfect for adding to everything from omelets to pasta sauces, salads, curries and green juices.

Why spinach is so good for you

Spinach is low in calories but rich in vitamins and minerals. A small serving contains vitamin A, vitamin K, potassium, magnesium and fiber – nutrients that support everything from bones to digestion.

It also contains antioxidants that help protect cells from damage from daily wear and tear in the body.

Because spinach contains fiber, it can help digestion and gut health by moving things around and feeding beneficial gut bacteria.

Spinach and heart health

One area researchers have focused on is spinach’s potential effect on blood pressure in particular.

Spinach contains natural compounds called nitrates. When eaten, the body turns them into nitric oxide, a substance that helps blood vessels relax and widen, allowing blood to flow more easily.

Research suggests that this procedure can lead to small but meaningful reductions in blood pressure and supports healthy blood vessel function. Studies examining diets rich in nitrate-rich vegetables have also found a link to lower resting blood pressure over time.

Spinach also provides potassium, a mineral that helps balance sodium levels in the body—another important factor in maintaining healthy blood pressure.

Other benefits include:

• Eye Health: Spinach contains antioxidants that help protect the eyes and have been linked to a lower risk of age-related vision problems.

• Bone Health: It also contains vitamin K, which plays a role in strengthening bones and helps the body use calcium properly.

• Immune Support: Vitamin C in spinach supports immune function and helps repair body tissues.

An easy way to eat more spinach

Here’s how you can easily add more spinach to your daily diet:

🍳 Breakfast ideas

• Blend in green juice with apple, cucumber, mint and lemon

• Mix a handful into scrambled eggs or omelets

• Add to a breakfast wrap with eggs and mushrooms

🥪 Lunch upgrades

• Use spinach instead of lettuce in sandwiches, salads or wraps

• Stir into the soup or ramen before serving so that it slowly thickens

• Toss in a grain salad with quinoa, chickpeas and lemon

🍽️ Dinner inspiration

• Stir into pasta sauces or curries at the last minute

• Serve wilted spinach with fish, chicken or tofu

• Blend into a quick spinach pesto with garlic, olive oil and nuts

Frozen spinach also works well in cooked dishes like soups, curries and pasta sauces, and is a budget-friendly option that lasts a little longer.

Is spinach safe for everyone?

For many people, spinach is a safe and nutritious food to include in a balanced diet. However, there are some situations where it is worth noting.

Spinach is high in oxalate, so people with a history of oxalate kidney stones may be advised to limit how much they eat, rather than avoiding it altogether.

Because it’s also rich in vitamin K, it can affect how blood-thinning medications work. If you take medication such as warfarin, it is best to consult your GP before making any significant changes to your spinach intake.

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