Eating spinach is good for your heart, vision and more: 6 health benefits that'll have you reaching for the leafy green vegetable

Spinach is the original supergreen. While it may not be as buzzy as kale or microgreens, it's the go-to leafy green for many. And for good reasons: Its convenience, affordability and versatility make spinach hard to beat. Plus, it’s also incredibly nutritious, has a mild flavor and lacks the earthy taste and toughness of some other greens (I’m looking at you, kale), adding to its appeal. Although the TikTok trend of snacking on raw spinach to suppress appetite lacks science, there are plenty of other reasons to eat more of this green. Here’s why spinach is a great choice and how it can support your health goals.

Nutrients in spinach

Spinach offers an impressive bouquet of nutrients, even compared to other leafy greens. Two cups of raw spinach provide more than 10% of the daily recommended intake of vitamins A, C and K, folate, magnesium and iron, along with 1.4 g of fiber. Spinach is brimming with health-promoting plant compounds such as lutein, zeaxanthin, nitrates and quercetin, which help protect eyes, promote heart health and fight inflammation.

Reasons to eat more spinach

1. It provides lots of nutrition for few calories

With just 14 calories per 2 cups, spinach adds nutrition and volume to meals for few calories. So eating more spinach (and other veggies) can help support weight loss and ongoing weight maintenance.

2. Spinach is full of shortfall nutrients such as iron, magnesium and fiber

Spinach offers nutrients that many people don’t get enough of including iron, magnesium and fiber and can help you inch closer to the daily recommended intake of each. Iron helps deliver oxygen to cells and is especially important for women of childbearing age, pregnant women and athletes. Magnesium supports bone health and muscle contraction. Meanwhile, fiber helps protect against colorectal cancer, keeps cholesterol in check and promotes digestive health.

3. It may help protect against fatty liver disease

Observational research indicates that high spinach consumption is associated with a lower risk of fatty liver disease compared to those who consume little spinach. Fatty liver disease is estimated to affect 24% of the U.S. population and is linked with an increased risk of heart disease, type 2 diabetes and liver inflammation.

4. Spinach is good for your heart

Some research indicates that a spinach-rich diet can help keep arteries flexible and reduce blood pressure, both of which are important factors for heart health. This is largely because spinach is a rich source of nitrates, which increase nitric oxide production, a powerful vasodilator.

5. It might help protect against age-related macular degeneration (AMD)

One study found that people who consumed spinach twice a week or more were 58% less likely to develop AMD — one of the leading causes of visual impairment — than those who ate less than 3 servings of spinach per month. Spinach (as well as eggs) is a rich source of lutein, a carotenoid believed to help protect the macula by filtering out damaging blue light.

6. Spinach helps protect against oxidative damage

Research suggests that spinach can help fight oxidative stress, which causes cell damage and has been linked with a variety of chronic conditions, including cardiovascular disease.

How to eat more spinach

This is one versatile vegetable that, thanks to its mild flavor, easily blends into recipes, including smoothies, soups, meatballs, pasta sauces and even baked goods. If you struggle with the idea of spinach being in your favorite recipes, start with a small quantity and finely chop it to help minimize the impact and add extra nutrition.

Here are a few easy recipe ideas to help you get started:

• Spinach and Artichoke Pasta from Dishing Out Health

• Blueberry Spinach Smoothie from the Natural Nurturer

• Healthy Spinach and Feta Pie from Mom’s Kitchen Handbook

• Loaded Strawberry Spinach Salad from Lean Green Bean

• Easy Spinach Blender Muffins with Blueberries from Milk and Honey Nutrition

Who shouldn’t eat spinach?

Eating spinach is generally a nutritional win, but people with certain conditions should be careful not to overdo it.

People with a history of oxalate stones: Spinach is a rich source of oxalates, and excess consumption of oxalate-rich foods can contribute to kidney stones. If you have a history of kidney stones, you should monitor your spinach intake.

People on blood-clotting medications: Vitamin K is abundant in spinach and can interact with some blood-clotting medications. If you’re on a blood thinner, contact your health provider before increasing your vitamin K intake (through spinach or other foods).

Bottom line

Spinach may not have the trendy reputation of other greens like kale and Swiss chard, but it shouldn’t be overlooked. It’s convenient, affordable, packed with nutrition and lacks the bitterness and woodiness of other greens, making it a standout choice.