Benefits of plants healthy Tips Nutrition in fruits

Here’s What Happens When You Eat Spinach Every Day

Written by Dr. Shaun Murphy

Hey there, readers. Brace yourselves! Today we’ll be talking about a very touchy subject…  Spinach. It’s one of the most feared and hated foods on the planet.

Not because it’s dangerous or anything. Just because it can taste so gross! It was the kind of thing you ran from as a kid if it was placed in front of you.

But what if you just got over its taste? What can it do for your body? Here’s What Happens When You Eat Spinach Every Day.

Nutrition in Spinach

One cup of raw spinach contains trusted Source:

Can it prevent disease? Does it decrease your blood pressure? Wait for a second, can spinach really help you see better? Are there downsides to eating spinach? We’re talking all that AND more…

What are the benefits of spinach?

1.Improved Eyesight

  • People don’t realize just how good spinach is for your eyes. But how exactly? Are you saying that if I just ate more spinach every day,  I wouldn’t need my glasses anymore? Well not quite.
  • Let’s talk for a second about carotenoids. Carotenoids are pigments that give a lot of veggies their color.  
  • Your eyes share some of the same compounds. When you eat spinach, your eyes are strengthened.  This will prevent damage caused by the sun.
  • If you’re planning on spending your summer outside,  this is all the more reason to eat more spinach. You don’t want all that sun exposure to hurt you. Carotenoids have other benefits.
  • Ever heard of macular degeneration? This is when your vision begins to blur. It eventually leads to blindness. 
  • Spinach can help reverse macular degeneration,  helping you see much better than before.
  • Let me guess, you still don’t want to eat spinach? I  know it tastes weird, but there are so many awesome things about it.

2.Lowers Blood Pressure

  • Spinach is so good for your body. If you can get used to the taste, its benefits on your blood pressure are very powerful.
  • Why exactly? Let’s talk about nitrates for a second…Nitrates are a set of compounds that contain nitrogen and oxygen.  
  • These nitrates have been shown to help maintain proper blood pressure,  and stop it from getting out of control. High blood pressure forces your heart to work even harder to pump blood.
  • This leads to heart disease down the road. A study from 2015 showed that spinach effectively lowered your blood pressure level,  and boosts your heart health.
  • I mean, I know it may look gross, but don’t you think it’s worth giving it a try? Alright, maybe this next one will convince you.

3.Lowers Oxidative Stress

  • Spinach does a great job fighting free radicals. The problem is that a lot of people don’t understand what free radicals are, or more importantly, what they can do…Free radicals are atoms that cause damage to your cells.
  • They essentially cause your body to degenerate. Not only does this lead to your body aging quicker, but it can also leave you more vulnerable to disease.
  • In the end, it all contributes to oxidative stress. So how does spinach tie into this? Well, spinach contains a ton of antioxidants.  
  • These antioxidants fight against your free radicals and lower oxidative stress. Research has shown that people who eat spinach show fewer signs of oxidative stress than those who don’t.
  • So if you want to look and feel better,  it’s best to head down to the grocery store and grab some spinach.

4.Boosts Your Brain Health

  • Speaking of aging quicker, this one’s important, so listen up! One of the greatest rewards of eating spinach every day is that it can help your brain work better.
  • Who knew? As you get older, your brain just doesn’t function the way it did when you were younger.  
  • It’s sad, but oh so true. Whether it’s memory loss, or the inability to speak clearly. Well, spinach can help fight these effects.
  • This is due to all the anti-inflammatory particles in spinach. A study from years ago focused on older adults over the span of five years.
  • By the end of the study, it was shown that those who ate leafy green vegetables each day saw a less cognitive decline.
  • More specifically, a person who ate up to two servings of spinach each day had the cognitive ability of someone 11 years younger. This means they were much sharper than those their age.

5.Boost In Nutrients

  • Let’s talk in-depth for a second about all the great nutrients spinach comes with.  I’m talking about both vitamins and minerals.
  • First,  just a single cup of chopped spinach is only 7 calories, so you’re not going to have to worry about weight gain when eating it. In that same cup, there’s no fat, cholesterol, or bad carbs.
  • As for the vitamins, well, you get a large amount of both Vitamins A  and C. You’ll also have a decent amount of potassium, iron, and calcium.
  • But there’s one nutrient spinach is best known for, and that’s Vitamin K. Vitamin K works to help your body heal quicker.
  • There’s also reason to believe that it makes your bones healthier. Actually, while we’re on the subject, you’re probably wondering the best way to cook spinach.  
  • That is if you’re really down to try some. Well, most people like to boil or fry it,  experts say you’re best off eating it raw with some fatty foods.  
  • Boiling your spinach can take a lot of the nutrients and carotenoids out. Come on, you must want to have some spinach now, right? You’ve got to be kidding me?  Alright, here we go! Remember, you asked for it…

6.Lowers Your Risk Of Cancer

  • This should be the biggest incentive for people to eat more spinach. I mean brain health is good. Nutrients are fine. But prevention against cancer? You can’t go wrong there.  
  • A diet high in spinach is shown to lower your risk of certain cancers. Most researchers associate this with a high amount of antioxidants. 
  • There are several studies to support this…One study from 2010 showed that eating spinach helped slow down the tumor growth on a woman’s cervix.
  • Another from 2007 showed the same thing, but this time with prostate cancer. If you don’t want to eat spinach after hearing that, I’m not sure what to tell you.  It just has so many health benefits.
  • But to be fair there are also a few downsides. I know, I’ve spent the last few minutes selling you on the idea of spinach, just to change at the last minute. But don’t worry, there are only a couple of negatives.

7.Blood Clotting

  • This can get really scary. In the scientific community, spinach is known for its role here.  This is due to all the Vitamin K it has.
  • You remember Vitamin K,  right? Well, it has one more benefit I forgot to mention.  It helps blood clotting.
  • But first, what is blood clotting? Is it good or bad? Blood clotting prevents excessive bleeding when a blood vessel is injured.  
  • If your body is functioning properly,  various proteins will work together to form a clot over an injury.
  • So how is this a downside? Well, blood clotting can get in the way of blood-thinning medications.  This is used sometimes to help your blood flow smoother through your veins and arteries.  
  • If you’re taking these kinds of meds, make sure you talk to a doctor before eating spinach.  It could end up having the exact opposite effect than intended.

8.Kidney Stones

  • This is another negative to eating spinach.  Do you know what kidney stones are? I wasn’t fully sure until I read up on it.  Kidney stones are hard deposits of minerals and salt that form inside your kidneys.
  • While most people associate kidney stones with bad food and poor diet choices,  spinach is one of the lesser-known causes.
  • The most common type of kidney stone is calcium stone, which is made up of calcium oxalate.
  • Spinach happens to be high in both calcium and oxalate. If you’re going to eat spinach just make sure your kidneys aren’t in a vulnerable position.
  • You might regret it in the long run. Eating spinach is obviously so good for you, but it’s not the only veggie you should pay attention to.

Health benefits of spinach juice

1. Spinach is one of the healthiest leafy greens known to man. It contains a vast array of nutrients that can provide health benefits to the human body.

2. Drinking spinach juice on a daily basis can be used to cure stomach ulcers, chronic constipation, acid reflux, and most forms of digestive problems.

3. Spinach juice is highly rich in a green pigment called chlorophyll. Many scientific studies have shown this to help prevent cancer in the body.

4. Those who suffer from asthma or lung issues may consider drinking this on a regular basis. The beta carotene helps to improve lung function and reduces the risk of breathing issues in the future.

5. To enjoy the benefits of the juice, it should be made fresh on a daily basis. You can store the following drink for up to 2 days in the refrigerator. You Will Need2 Cups Spinach Leaves1 Cup Water (250ml)1 Teaspoon Lemon Juice1

Apple Method

  • Wash the spinach leaves well to remove any dirt or debris. Place all of the ingredients in a blender and process.
  • Strain this through a sieve or fine mesh. You now have a delicious glass of spinach juice.
  • You can double, triple, or multiply this recipe to produce a larger amount of spinach juice.
  • Drinking this over ice makes the experience even more pleasant. The lemon juice is also important as it breaks down oxalates within the spinach.

6. Like most green drinks, spinach juice provides a powerhouse of essential minerals and vitamins which clear up the skin in no time. After drinking this for 2-3 days you will notice the skin has a natural glow.

7. Spinach contains alpha-lipoic acid, a powerful antioxidant. This is helpful for those with diabetes, as it decreases insulin resistance and lowers blood sugar levels naturally.

8. Those who wish to increase the health of their heart and cardiovascular system will love this drink. The high amount of potassium reduces blood pressure and keeps the blood flowing properly.

9. The Vitamin K concentration in spinach juice naturally strengthens the bones. It helps the bones to absorb calcium. This is especially useful for those who have arthritis or osteoporosis.

10. Spinach juice has large quantities of vitamin A, which increases the health of the eyes. This can improve eyesight and reduce the risk of macular degeneration and cataracts with age.

11. Vitamin A is also vital in producing healthy hair follicles and skin cells. You may notice that your hair becomes thicker and healthier over time.

12. Both the Vitamin C and A within the juice works together to produce collagen which makes the skin look younger and reduces wrinkles.

13. You may also add fresh spinach leaves to delicious salads, soups, and stir-fries. Drinking spinach juice is more easily absorbed by the body, as the stomach does not have to work hard to break down the fibers.

14. If you suffer from migraines or headaches try drinking a cup of today’s remedy. The magnesium helps the muscles to relax around the neck and head, relieving tension and pain.

15. Drinking healthy green juices can be an exciting and rewarding experience. Add different flavor combinations with other herbs and spices that are seen in our other videos.

16. If you find it difficult to sleep at night, then it is likely you are devoid of important nutrients. Spinach juice, Kale Juice, BananaTea, and Herbal Drinks will help your brain to produce serotonin and dopamine. These hormones help you to relax and sleep on a regular cycle.

17. You can purchase spinach in bulk from farmers’ markets and then wash, bag, and freeze them into 2 cup portions. Freezing the leaves ensures that the nutrients within are preserved for up to 6 months.

18. Try adding a carrot into the mixture if you wish to improve the health of your teeth and gums. Elements within these two ingredients can reduce gum disease and bleeding gums. It also helps to remineralize damaged teeth.

19. Reduce your daily intake of processed sugars and carbohydrates to improve the health of your body. Sugars prevent the body from absorbing all of the nutrients that it needs.


Raw baby spinach leaves can be a tasty and nutritious addition to a salad.

Spinach is a versatile vegetable and can be eaten raw or cooked. It is available fresh, frozen, or canned. Here are some tips to try to incorporate more spinach into a daily routine:

  • Add spinach to pastas, soups, and casseroles.
  • Lightly sauté spinach in a small amount of extra virgin olive oil. Season with freshly-ground black pepper and freshly grated Parmesan cheese.
  • Add spinach to a wrap, sandwich, or flatbread.
  • Make a dip with spinach, such as spinach and artichoke dip or spinach and goat cheese dip.
  • Add a handful of fresh spinach to an omelet or scramble, or throw a handful into a smoothie.

Risks of Spinach

If someone is taking blood-thinners, such as warfarin, it is important that they do not suddenly begin to change the amount of food they eat containing vitamin K, which plays a large role in blood clotting.

Consuming too much potassium can be harmful to those whose kidneys are not fully functional.

Thank You.

About the author

Dr. Shaun Murphy