7 Benefits of Spinach – Popeye Was On To Something

Popeye’s absurd pound-to-pound  forearms were not the result of lifting heavy weights – he attributed his strength and vitality to a mere single vegetable. Spinach.

In fact the cartoon was so renowned, that Popeye himself raised America’s spinach consumption by 33%… and he ate it out of a can. (1)

Understandably, spinach will not grant you the same freakish musculature that Popeye’s forearm exalted. Probably for the best. However there is some truth to the fictional cartoon, as spinach does provide a bounty of benefits.

A plant belonging to the Chenopiaceae family, Spinach oleracea is one of the most commonly harvested plants in the world.

Spinach was first cultivated in Iran around 400 AD, and subsequently introduced to Spain around 1100 AD. It took another 300 years for the rest of Europe to get a glimpse of this baby leaf, and it was eventually brought into North America in 1828 (2).

In this article, I will showcase some of the nutraceutical beauty Spinach has to offer. Some of the benefits include:

• Nutrient density
• Anti-aging
• Liver protection
• Blood pressure regulation
• Iron
• Anti-cancer
• Enhanced heart health
• Clean respiratory tract

Here are the Top 7 Strengths of Spinach

Nutrient Dense

This dark leafy green is rich in core vitamins, minerals, and phytochemicals. The major nutrients are:

• Vitamin A
• Vitamin C
• Vitamin K
• Folate
• Calcium
• Magnesium
• Iron
• Potassium

These are derived from the biologically active phytochemicals in spinach, namely: carotenoids, beta-carotene, lutein, zeaxanthin, and other phenolic compounds (3).

Antioxidants

The phenolic compounds of spinach, in conjunction with other flavonoids, vitamins, and phytochemicals, all possess strong antioxidant properties.

Antioxidants protect the body from harmful diseases caused by toxic free radicals, and consequently uphold a variety of anti-aging benefits. Their combination also suppresses the growth and spread of cancer cells (4).

Through the reduction of oxidative stress on cell membranes, spinach also protects critical macromolecules from damage, including chromosomal DNA, structural proteins and enzymes, and membrane lipids. This consequently yields liver protective and anti-hyperlipidemia effects (13).

Chlorophyll

One of the prominent constituents of spinach is chlorophyll – the root of its shady green pigment. The benefits of chlorophyll rich plants are almost too good to be true. They provide effective treatments for:

• High blood pressure
• Obesity
• Diabetes
• Gastritis
• Ulcers
• Liver issues
• Osteomyelitis
• Constipation
• Anemia

Notably, chlorophyll DNA vastly resembles that found in human blood (hematin). One postulation reasons that this is what makes it possible to transmute all throughout the body  (5, 14).

Vitamin A

Spinach is particularly renowned for its high content of vitamin A. Its source results from the bioactive agent beta-carotene, which enhances eyesight and increases fertility (6).

Around 45-58% of beta-carotene supplementation is absorbed into the body through spinach, which is far greater than that of yellow or other leafy green vegetables (7). 

The presence of beta-carotene derived vitamin A has a strong correlation with decreased rates of cancer and cardiovascular disease. Depletion can result in significant imbalances of hormonal growth and development (15).

Iron

The high-grade presence of iron in spinach renders a valuable treatment for blood-health related issues, such as anemia. Its high level of alkalinity also supports acidosis (acid imbalance) and acts as a liver tonic.

The cleansing and alkaline properties of spinach stimulate the gallbladder, large intestine, and lymph circulation. Furthermore, it acts as a buffer in the maintenance of blood circulatory regulation and reduces gastric acidity (6).

Iron deficiencies are much more common than you think. In fact, around 20% of women and 3% of men are guilty of exceedingly low levels. Why so many more women? This is likely due to the recurrence of menstrual cycles, as iron is found in the bloodstream (10).

They are even more prevalent amongst those with poor nutrition, obesity, pregnancy, kidney disease, chronic illnesses, and alcoholism. For these individuals, spinach delivers immense value (11).

Dietary Fiber

Spinach is a prime source of fiber, which facilitates digestion through decreasing food transit time and smoothening the passage of stool (for lack of a better term).

Fiber absorbs leftover cholesterol from dissolving into bile. This process reduces overall cholesterol levels and further supports heart health. Thus, fiber’s spinach content can be used to treat cardiovascular related diseases (8).

Respiratory System

The mucus cleansing properties of spinach additionally deliver valuable ailments for respiratory related diseases. When infused with fenugreek seeds and honey, it serves as an effective treatment for asthma, bronchitis, tuberculosis and dry cough (9).

One study examined the effects of an aqueous solution of spinach applied to asthmatic mice. The results indicate that the solution commendably diminished, and in some cases completely eliminated, their asthmatic symptoms (12).

This is likely the consequence of spinach’s antioxidant content, as asthma is generally triggered in the bronchial pathways through oxidative stress.

Conclusion

Spinach is a multi-functional vegetable with benefits seeping into digestive, respiratory, liver, and heart health. It is alkaline in nature, and provides an abundance of vitamins and minerals to the body.

Nothing wrong with a little extra green in your diet. Whether it be in a salad, smoothie, baked, or sautéed, spinach will surely nourish your body with antioxidants and nutrients.

Turns out Popeye was on to something.