Health Benefits and Hidden Risks of Spinach: What You Need to Know

Vegetables offer valuable health benefits ranging from fighting bacteria, supporting heart health, and maintaining stable blood pressure. The benefits of spinach however, may surpass those of other vegetables.

“Spinach contains 0% fat, 0% cholesterol, and the lowest calorie count among all foods- just 10–15 calories per 100 grams,” explains Dr. Maya Rosman. “It’s rich in chlorophyll, which helps ‘cleanse the body,’ meaning it aids in the removal of waste, supports tissue regeneration, and strengthens the hormonal system. Spinach is also high in vitamin C, which is essential for proper immune function, preventing heart disease, and reducing cancer risk.”

In her weekly radio segment, Dr. Rosman interviewed farmer Ilan Yochanan, who shared: “I’ve been growing spinach for nearly 20 years, all year round. From an agricultural standpoint, the ideal season is spring. Over the years, we’ve developed a loyal customer base for this crop. I’ve been eating my own produce straight from the field for 20 years. We sow it directly in the field before winter, not transplanting, and we call the harvest process ‘milking’- we harvest the plant throughout the entire year.”

While spinach has many health benefits, consuming it in excessive amounts can have some side effects. For instance, its high fiber content can cause digestive issues like bloating, gas, and stomach cramps- especially when eaten in large quantities. Some individuals may also be sensitive to specific carbohydrates in spinach, which can lead to similar digestive discomfort.

Spinach contains compounds known as phytates, which can inhibit the absorption of minerals like calcium, iron, and zinc. Phytates bind to these minerals, making them less bioavailable to the body. However, cooking spinach can help reduce this effect and improve mineral absorption.