Among the World's Healthiest vegetables, spinach comes out at the top of our ranking list for nutrient richness. Rich in vitamins and minerals, it is also concentrated in health-promoting phytonutrients such as carotenoids (beta-carotene, lutein, and zeaxanthin) and flavonoids to provide you with powerful antioxidant protection. Enjoy baby spinach in your favorite salads or make a salad made exclusively of baby spinach. Spinach is one of only three vegetables that we recommend boiling to help reduce its concentration of oxalic acid. We recommend boiling for just 1 minute to minimize loss of nutrients and flavor. For more on the Healthiest Way of Cooking Spinach, see the How to Enjoy section below.
Foods belonging to the chenopod family—including beets, chard, spinach and quinoa—continue to show an increasing number of health benefits not readily available from other food families. The red and yellow betalain pigments found in this food family, their unique epoxyxanthophyll carotenoids, and the special connection between their overall phytonutrients and our nervous system health (including our specialized nervous system organs like the eye) point to the chenopod family of foods as unique in their health value. While we have yet to see large-scale human studies that point to a recommended minimum intake level for foods from this botanical family, we have seen data on chenopod phytonutrients, and based on this data, we recommend that you include foods from the chenopod family in your diet 1-2 times per week. In the case of a leafy food like spinach, we recommend a serving size of at least 1/2 cup, and even more beneficial, at least one full cup.
We all know that Popeye made himself super strong by eating spinach, but you may be surprised to learn that he may also have been helping to protect himself against inflammatory problems, oxidative stress-related problems, cardiovascular problems, bone problems, and cancers at the same time.
Even though virtually all vegetables contain a wide variety of phytonutrients—including flavonoids and carotenoids—spinach can claim a special place among vegetables in terms of its phytonutrient content. Researchers have identified more than a dozen different flavonoid compounds in spinach that function as anti-inflammatory and anti-cancer agents. (Some of these substances fall into a technical category of flavonoids known as methylenedioxyflavonol glucuronides.) The anticancer properties of these spinach flavonoids have been sufficiently impressive to prompt researchers to create specialized spinach extracts that could be used in controlled laboratory studies. These spinach extracts have been shown to slow down cell division in human stomach cancer cells (gastric adenocarcinomas), and in studies on laboratory animals, to reduce skin cancers (skin papillomas). A study on adult women living in New England in the late 1980s also showed intake of spinach to be inversely related to incidence of breast cancer.
Excessive inflammation, of course, typically emerges as a risk factor for increased cancer risk. (That's why many anti-inflammatory nutrients can also be shown to have anti-cancer properties.) But even when unrelated to cancer, excessive inflammation has been shown to be less likely following consumption of spinach. Particularly in the digestive tract, reduced inflammation has been associated not only with the flavonoids found in spinach, but also with its carotenoids. Neoxanthin and violaxanthin are two anti-inflammatory epoxyxanthophylls that are found in plentiful amounts in the leaves of spinach. While these unique carotenoids may not be as readily absorbed as carotenoids like beta-carotene or lutein, they still play an important role in regulation of inflammation and are present in unusual amounts in spinach.
Decreased risk of aggressive prostate cancer is one health benefit of spinach consumption that should not be overlooked when talking about the anti-cancer properties of spinach. "Aggressive prostate cancer" is defined as stage III or IV prostate cancer which carries with it a Gleason score of at least 7. (Gleason scores are prostate cancer rating measurements that require lab studies of prostate tissue and evaluation of common tumor-related patterns.) Interestingly, in a recent study that evaluated possible prostate cancer-prevention benefits from a variety of vegetables including spinach, broccoli, cauliflower, cabbage, Brussels sprouts, mustard and turnip greens, collards, and kale — only spinach showed evidence of significant protection against the occurrence of aggressive prostate cancer.
Most of the flavonoid and carotenoid nutrients found in spinach that provide anti-inflammatory benefits provide antioxidant benefits as well. Given the fact that spinach is an excellent source of other antioxidant nutrients — including vitamin C, vitamin E, vitamin A (in the form of carotenoids), and manganese —as well as a very good source of the antioxidant zinc and a good source of the antioxidant selenium—it's no wonder that spinach helps lower risk of numerous health problems related to oxidative stress. Our blood vessels, for example, are especially susceptible to damage from oxidative stress, and intake of spinach has been associated with decreased risk of several blood vessel-related problems, including atherosclerosis and high blood pressure. (Interestingly, the blood pressure benefits of spinach may be related not only to its antioxidants, but also to some of its special peptides. Peptides are small pieces of protein, and researchers have discovered several peptides in spinach that can help lower blood pressure by inhibiting an enzyme called angiotensin I-converting enzyme.)
Two of the carotenoids that are especially plentiful in spinach — lutein and zeaxanthin — are primary antioxidants in several regions of the eye, including the retina and the macula. Although we haven't seen specific studies on spinach intake and prevention of eye-related problems like macular degeneration, we have seen studies showing that human blood levels of lutein can be increased by consumption of spinach in everyday amounts. We've also seen at least one group of researchers suggesting that spinach has a likely role to play in prevention of eye problems, including age-related macular degeneration.
The wealth of vitamin K provided by spinach is important for maintaining bone health. Vitamin K1 helps prevent excessive activation of osteoclasts, the cells that break down bone. Additionally, friendly bacteria in our intestines convert vitamin K1 into vitamin K2, which activates osteocalcin, the major non-collagen protein in bone. Osteocalcin anchors calcium molecules inside of the bone. All of these vitamin K-related mechanisms point to the importance of vitamin K-rich foods for bone health, and it is difficult to find vegetables that are richer in vitamin K than spinach. (On our World's Healthiest Foods list, only kale provides more micrograms of vitamin K per cup.) Spinach is also an excellent source of other bone-supportive nutrients including calcium and magnesium.
So while spinach probably won't make you super strong the minute you eat it, as it did for Popeye, it will promote your health and vitality in many other ways. It seems like Popeye was pretty smart after all.
Calorie for calorie, leafy green vegetables like spinach with its delicate texture and jade green color provide more nutrients than any other food. Although spinach is available throughout the year, its season runs from March through May and from September through October when it is the freshest, has the best flavor, and is most readily available. Spinach belongs to the same family (Amaranthaceae-Chenopodiaceae) as Swiss chard and beets and has the scientific name, Spinacia oleracea. It shares a similar taste profile with these two other vegetables, having the bitterness of beet greens and the slightly salty flavor of Swiss chard.
Popeye popularized spinach, but it's too bad he ate it out of a can. Fresh spinach retains the delicacy of texture and green color that is lost when spinach is processed. Raw spinach has a mild, slightly sweet taste that can be refreshing in salads, while its flavor becomes more acidic and robust when it is cooked.
There are three different types of spinach generally available. Savoy has crisp, creased curly leaves that have a springy texture. Smooth-leaf has flat, unwrinkled, spade-shaped leaves, while semi-savoy is similar in texture to savoy but is not as crinkled in appearance. Baby spinach is great for use in salads owing to its taste and delicate texture.
Spinach is thought to have originated in ancient Persia (Iran). Spinach made its way to China in the 7th century when the king of Nepal sent it as a gift to this country. Spinach has a much more recent history in Europe than many other vegetables. It was only brought to that continent in the 11th century, when the Moors introduced it into Spain. In fact, for a while, spinach was known as "the Spanish vegetable" in England.
Spinach was the favorite vegetable of Catherine de Medici, a historical figure in the 16th century. When she left her home of Florence, Italy, to marry the king of France, she brought along her own cooks, who could prepare spinach the ways that she especially liked. Since this time, dishes prepared on a bed of spinach are referred to as "a la Florentine."
Spinach grows well in temperate climates. Today, the United States and the Netherlands are among the largest commercial producers of spinach.
Choose spinach that has vibrant deep green leaves and stems with no signs of yellowing. The leaves should look fresh and tender, and not be wilted or bruised. Avoid those that have a slimy coating as this is an indication of decay.
Do not wash spinach before storing as the exposure to water encourages spoilage. Place spinach in a plastic storage bag and wrap the bag tightly around the spinach, squeezing out as much of the air as possible. Place in refrigerator where it will keep fresh for up to 5 days.
Avoid storing cooked spinach as it will not keep very well.
Virtually all municipal drinking water in the United States contains pesticide residues, and with the exception of organic foods, so do the majority of foods in the U.S. food supply. Even though pesticides are present in food at very small trace levels, their negative impact on health is well documented. The liver's ability to process other toxins, the cells' ability to produce energy, and the nerves' ability to send messages can all be compromised by pesticide exposure. According to the Environmental Working Group's 2014 report "Shopper's Guide to Pesticides," conventionally grown spinach is among the top 12 fruits and vegetables on which pesticide residues have been most frequently found. Therefore, individuals wanting to avoid pesticide-associated health risks may want to avoid consumption of spinach unless it is grown organically.
Several national recalls of spinach-containing products between 2006-2013 have raised consumer concerns about the risk of spinach contamination with E. coli bacteria. Of special concern have been Shiga toxin-producing E. coli (STEC), including E. coli 0157:H7. Thorough washing of contaminated spinach cannot remove E. coli 0157:H7. However, as summarized by the U.S. Food and Drug Administration (FDA), "Cooking fresh spinach at 160°F (71°C) for 15 seconds will kill any E. coli 0157:H7 present." The cooking method we recommend on our website for spinach—a quick boil for approximately 1 minute—greatly exceeds this safety standard.
Because many people enjoy spinach in raw form (especially baby spinach), we are often asked about the level of risk involved with consumption of raw spinach. While we have not seen enough data to provide you with an exact risk level here, there is definitely some level of risk involved—although it might be very small—with consumption of raw spinach. If your goal is to remove this risk entirely, your best approach is to follow our quick boil cooking method for spinach.
In the case of certified organic raw spinach (and other certified organic raw vegetables), there is one regulation working to help lower contamination risk: raw animal manure cannot be used less than 120 days prior to harvest of a certified organic food if the food (like spinach) has an edible portion that comes into contact with the soil or soil surface. This restriction on the use of raw animal manure can help prevent crops like spinach from being contaminated with bacteria like E. coli 0157:H7. In the case of non-organic raw spinach, there can also be reduction of risk due to irradiation of the spinach—a practice allowed by the FDA since 2008. (Since irradiation is a prohibited practice in the production of certified organic foods, however, certified organic raw spinach is not irradiated.)
Spinach, cooked 1.00 cup 180.00 grams Calories: 41 GI: very low | ||||
| Nutrient | Amount | DRI/DV (%) | Nutrient Density | World's Healthiest Foods Rating |
|---|---|---|---|---|
| vitamin K | 888.48 mcg | 987 | 429.2 | excellent |
| vitamin A | 943.29 mcg RAE | 105 | 45.6 | excellent |
| manganese | 1.68 mg | 84 | 36.5 | excellent |
| folate | 262.80 mcg | 66 | 28.6 | excellent |
| magnesium | 156.60 mg | 39 | 17.0 | excellent |
| iron | 6.43 mg | 36 | 15.5 | excellent |
| copper | 0.31 mg | 34 | 15.0 | excellent |
| vitamin B2 | 0.42 mg | 32 | 14.0 | excellent |
| vitamin B6 | 0.44 mg | 26 | 11.3 | excellent |
| vitamin E | 3.74 mg (ATE) | 25 | 10.8 | excellent |
| calcium | 244.80 mg | 24 | 10.6 | excellent |
| potassium | 838.80 mg | 24 | 10.4 | excellent |
| vitamin C | 17.64 mg | 24 | 10.2 | excellent |
| fiber | 4.32 g | 17 | 7.5 | very good |
| phosphorus | 100.80 mg | 14 | 6.3 | very good |
| vitamin B1 | 0.17 mg | 14 | 6.2 | very good |
| zinc | 1.37 mg | 12 | 5.4 | very good |
| protein | 5.35 g | 11 | 4.7 | very good |
| choline | 35.46 mg | 8 | 3.6 | very good |
| omega-3 fats | 0.17 g | 7 | 3.1 | good |
| vitamin B3 | 0.88 mg | 6 | 2.4 | good |
| pantothenic acid | 0.26 mg | 5 | 2.3 | good |
| selenium | 2.70 mcg | 5 | 2.1 | good |
| World's Healthiest Foods Rating | Rule |
|---|---|
| excellent |
DRI/DV>=75% OR Density>=7.6 AND DRI/DV>=10% |
| very good |
DRI/DV>=50% OR Density>=3.4 AND DRI/DV>=5% |
| good |
DRI/DV>=25% OR Density>=1.5 AND DRI/DV>=2.5% |