NEW YORK, April 6: Spinach may not be as trendy as kale or microgreens, but it remains the go-to leafy green for many, and for good reason. Its convenience, affordability, and versatility make it a hard choice to beat. Not only is spinach incredibly nutritious, but it also has a mild flavor and lacks the earthy taste and toughness of other greens, such as kale. While some TikTok trends suggest snacking on raw spinach to suppress appetite, there are plenty of scientifically backed reasons to incorporate this green into your diet.

Spinach offers an impressive range of nutrients that even outshine other leafy greens. Just two cups of raw spinach provide more than 10% of the daily recommended intake for vitamins A, C, and K, folate, magnesium, and iron, along with 1.4 grams of fiber. Additionally, spinach is packed with plant compounds such as lutein, zeaxanthin, nitrates, and quercetin, which offer health benefits such as eye protection, heart health promotion, and inflammation reduction.

With only 14 calories per 2 cups, spinach adds significant nutrition and volume to meals with minimal calories, making it an excellent choice for supporting weight loss and maintaining a healthy weight.

Spinach is also rich in essential nutrients that many people lack, such as iron, magnesium, and fiber. Iron is crucial for oxygen delivery to cells, especially for women of childbearing age, pregnant women, and athletes. Magnesium supports bone health and muscle function, while fiber plays a key role in protecting against colorectal cancer, managing cholesterol levels, and promoting digestive health.

Research shows that high spinach consumption is associated with a lower risk of fatty liver disease, which affects an estimated 24% of the U.S. population. Fatty liver disease is linked to an increased risk of heart disease, type 2 diabetes, and liver inflammation.

Further studies indicate that a spinach-rich diet can help maintain flexible arteries and lower blood pressure, both essential for heart health. This benefit is primarily due to spinach’s high nitrate content, which boosts nitric oxide production—a powerful vasodilator that promotes healthy blood circulation.

Spinach is also beneficial for eye health. One study found that consuming spinach twice a week or more reduced the risk of age-related macular degeneration (AMD) by 58%, compared to those who ate less than three servings per month. Spinach is a rich source of lutein, a carotenoid that helps protect the macula from damaging blue light.

In addition, research suggests that spinach helps combat oxidative stress, which contributes to cell damage and is associated with chronic conditions like cardiovascular disease.

Thanks to its mild flavor, spinach is an incredibly versatile vegetable that can be easily incorporated into a variety of dishes, including smoothies, soups, meatballs, pasta sauces, and even baked goods. If you’re new to adding spinach to your recipes, start with small amounts and finely chop it to make the most of its nutritional benefits without altering the dish too much.

While spinach is generally a great nutritional choice, there are certain considerations for individuals with specific health conditions. Those with a history of oxalate stones should be cautious, as spinach is high in oxalates, which can contribute to kidney stones when consumed in excess. Additionally, individuals taking blood-clotting medications should consult with a healthcare provider before increasing their vitamin K intake, as spinach is rich in this nutrient, which can interfere with blood thinners.

Although spinach may not have the trendy reputation of greens like kale and Swiss chard, it’s a powerhouse of nutrition. It’s convenient, affordable, and mild in flavor, making it an easy addition to almost any dish. With all its health benefits, spinach is truly deserving of its title as the original supergreen.