Always wondered why Popeye gulped Spinach for instant strength and popping muscles? This local and easily available green, leafy vegetable is indeed loaded with nutrients that are good for a healthy diet! Dietitian Musfirah Albakri from Sengkang Community Hospital (SKCH), under SingHealth Community Hospitals (SCH), a member of the SingHealth group, shares the benefits of adding spinach to your diet. 

Health benefits of spinach

1. Good for bone health

Spinach contains various nutrients associated with maintaining bone health, which include calcium, vitamin K, potassium and magnesium. Having healthy bones is important for our mobility and to reduce our risks of getting osteoporosis or frailty.

2. Good for your eyesight and immune system

Spinach is also a source of beta carotene, zeaxanthin, lutein and chlorophyll – these nutrients play a role in improving eyesight and boosting one’s immune system. Lutein and zeaxanthin, which are found in the eye’s retina, help to protect the eye from the damaging sunlight by lowering the risk of macular degeneration to preserve vision.

3. Provides dietary fibre

Spinach contains dietary fibre, which is important for good bowel health. Fibre-containing foods also help you feel full faster with fewer calories.

Related article: Dietary Fibre: Health Benefits, Best Sources of Fibre and More

4. Promotes heart health

An increased potassium intake is associated with a reduced risk of stroke, lower blood pressure, and heart disease. Spinach is a good source of potassium that is needed to keep your heart healthy.

Remember to also include whole grains, lean proteins and other colourful fruits and vegetables as part of a healthy balanced diet.

Nutritional analysis of spinach

A cup (approximately 53 grams) of raw spinach contains:

Energy ​11.6kcal
​Protein ​1.16g
​Calcium ​36.57mg
​Iron ​2.44mg
​Potassium ​382.66mg
​Dietary Fibre ​0.42g
​Vitamin A ​377.36mcg

Looking for tasty and healthy spinach recipes? Try our:

Easy Spinach Egg Drop Soup

Chicken Roulade (Mushroom Spinach Stuffed Chicken)

Ref: L20