Contents:
Common Names | Parts Usually Used | Plant(s) & Culture | Where Found | Medicinal Properties | Biochemical Information
Legends, Myths and Stories | Uses | Formulas or Dosages | Nutrient Content | How Sold | Warning | Resource Links
Scientific Names
- Spinacia oleracea
- Spinacia inermis
- Spinacia spinosa
Common Names
- Spinach
- Épinard
- Épinard à Épines
- Épinard sans Épines
- Épinard à Feuilles de Laitue
- Espinaca
- Espinacas
- Gros Épinard
- Spinaciae Folium
- Spinatblatter
Parts Usually Used
The leaves are primarily used for both food and medicinal purposes. Both raw and cooked leaves are utilized therapeutically.
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Description of Plant(s) and Culture
Spinach is a hardy, leafy green vegetable that belongs to the amaranth family and is related to beets and quinoa. It originated in Persia and is now cultivated worldwide. The plant grows year-round and comes in two basic types: flat-leaf (popular in the U.S. and often sold bagged, canned, or frozen) and savoy spinach (with wrinkled, curly leaves typically found fresh and bunched in grocery stores).
Baby spinach is simply flat spinach harvested 15-35 days after planting, with smaller, more tender leaves and a sweeter flavor than mature spinach. The stems of baby spinach are also more tender, making them ideal for salads. Spinach is composed of approximately 91% water, making it an excellent source of hydration.
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Where Found
Spinach is widely cultivated across northern Europe, the United States, and many other temperate and subtropical regions worldwide. It grows well in various climates and is available year-round through cultivation. The plant thrives in different soil types and can be grown in both commercial farms and home gardens globally.
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Medicinal Properties
Spinach possesses numerous therapeutic properties including antioxidant, anti-inflammatory, antimicrobial, anti-cancer, hypoglycemic (blood sugar lowering), hypolipidemic (cholesterol lowering), cardioprotective, neuroprotective, digestive, appetite-stimulating, blood-building, and anti-obesity effects.
Research has demonstrated that spinach can help improve blood glucose control in people with diabetes, lower the risk of cancer, improve bone health, support cardiovascular health, enhance eye health, boost brain function, and aid in weight management. The plant’s thylakoids have been shown to suppress appetite by modulating hunger hormones and delaying fat digestion.
Studies indicate that spinach consumption may help prevent oxidative stress-related damage, reduce inflammation, support immune function, and protect against chronic diseases including cancer, cardiovascular disease, and neurodegenerative conditions like Alzheimer’s disease.
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Biochemical Information
Spinach contains a rich array of bioactive compounds including vitamins A, C, E, K1, and B-complex vitamins (especially folate, riboflavin, and B6). Key minerals include iron, calcium, magnesium, potassium, manganese, and copper.
Important plant compounds include lutein, zeaxanthin, kaempferol, quercetin, nitrates, chlorophyll, alpha-lipoic acid, and various carotenoids like beta-carotene. The plant also contains thylakoids (concentrated in spinach extract supplements), which are microscopic structures composed of about 70% proteins, antioxidants, and chlorophyll, with the remaining 30% consisting mostly of beneficial fats including galactolipids.
Spinach contains compounds called MGDG and SQDG that may slow cancer growth, as well as inorganic nitrates that support cardiovascular health. The high fiber content consists mainly of insoluble fiber that supports digestive health.
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Legends, Myths and Stories
Spinach gained widespread popularity through the cartoon character Popeye the Sailor, who debuted more than 60 years ago. The beloved sailor’s consumption of spinach for instant strength made the vegetable famous and contributed to increased spinach consumption, with the average American now eating about 1.5 pounds of this leafy green annually.
Historically, spinach has been valued across many cultures for its nutritional density and medicinal properties, earning recognition as a “superfood” long before the term became popular in modern nutrition.
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Uses
Medicinally, spinach is used to treat stomach and intestinal complaints, fatigue, and as a blood-builder and appetite stimulant. It is employed to promote growth in children and support recovery from illness.
Specific therapeutic applications include:
- Managing diabetes through blood sugar regulation
- Supporting cardiovascular health by lowering blood pressure and improving heart function
- Protecting eye health and preventing age-related macular degeneration and cataracts
- Enhancing brain health and cognitive function
- Supporting bone health through vitamin K and calcium content
- Promoting healthy skin and hair through vitamin A and antioxidants
- Preventing and treating iron-deficiency anemia
- Supporting digestive health and preventing constipation
- Aiding weight management through appetite suppression and metabolic support
- Supporting immune system function
- Reducing inflammation throughout the body
- Supporting wound healing and tissue repair
Spinach extract (thylakoids) is specifically used as a weight loss supplement, typically taken 4-5 grams with meals containing fat to reduce appetite and cravings for several hours.
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Formulas or Dosages
As a food, spinach is generally safe in normal dietary amounts. For therapeutic purposes, one cup of spinach daily counts toward the recommended 2-3 cups of vegetables adults should consume.
For spinach extract supplementation: 4-5 grams taken with meals, particularly those containing fat, for appetite suppression and weight management. Effects may take a few months of consistent use to become apparent.
For blood sugar management: Regular consumption of spinach as part of meals, with monitoring recommended for those taking diabetes medications.
The safety of larger medicinal amounts beyond normal food consumption has not been established, so consultation with healthcare providers is recommended for therapeutic dosing.
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Nutrient Content
One cup (30 grams) of raw spinach contains approximately:
- 7 calories
- 0.86 grams of protein
- 1 gram of carbohydrates
- 0.7 grams of fiber
- 0 grams of fat
- 29.7 mg of calcium
- 0.81 mg of iron (5% DV)
- 24 mg of magnesium (6% DV)
- 167 mg of potassium (4% DV)
- 141 micrograms of vitamin A (16% DV)
- 58 mcg of folate (15% DV)
- Vitamin K (121% DV)
- Vitamin C (9% DV)
- Vitamin E
- Thiamine, riboflavin, niacin, and vitamin B6
For 100 grams of raw spinach:
- 23 calories
- 2.9 grams of protein
- 3.6 grams of carbohydrates
- 2.2 grams of fiber
- 483 micrograms of vitamin K (402% DV)
- 469 micrograms of vitamin A (52% DV)
- 194 micrograms of folate (49% DV)
- 28 milligrams of vitamin C (31% DV)
How Sold
Spinach is available fresh (bunched or bagged), frozen, canned, and as dried powder. Spinach extract supplements are sold as capsules, powder (often branded as Appethyl), and incorporated into snack bars and smoothie mixes.
Fresh spinach can be found as baby spinach (more tender, sweeter) or mature spinach (flat-leaf or savoy varieties). Frozen and canned spinach retain most nutritional benefits and are often more cost-effective than fresh varieties.
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Warning
Spinach is generally safe for most people when consumed as food, but several precautions should be noted:
Pregnancy and breastfeeding: Safe in food amounts, but safety of larger medicinal doses is unknown.
Infants: Giving spinach to infants less than four months old is likely unsafe due to nitrates that can cause methemoglobinemia (a blood disorder) in young infants.
Kidney stones: Spinach is high in oxalates, which can form hard crystals in the kidneys. People prone to calcium oxalate kidney stones should limit spinach intake. Boiling spinach can reduce oxalate content by up to 87%.
Blood clotting medications: Spinach contains large amounts of vitamin K, which affects blood clotting. People taking warfarin (Coumadin) or other blood thinners should maintain consistent spinach intake and have their blood monitored regularly, as dosage adjustments may be necessary.
Diabetes: Spinach may lower blood sugar levels. Those taking diabetes medications should monitor blood glucose closely, as medication dosages may need adjustment.
Surgery: Stop using spinach in medicinal amounts at least 2 weeks before scheduled surgery due to potential blood sugar effects.
Allergies: People sensitive to certain molds or latex might have allergic responses to spinach.
High potassium content may be problematic for people with reduced kidney function.
Foodborne illness: Like other leafy greens, spinach can be contaminated with bacteria like E. coli. Proper washing and storage are essential, and cooking provides the best protection against foodborne pathogens.
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Resource Links
Forgotten Pioneer Plants: What Early Settlers Grew for Food and Medicine
Michigan State University – Greening your health with spinach
Good Food – Top 10 health benefits of spinach
Cleveland Clinic – 7 Reasons You Should Eat More Spinach
Healthline – Spinach 101: Nutrition Facts and Health Benefits
WebMD – Health Benefits of Spinach
MedicalNewsToday – Potential health benefits of spinach
