We are all aware of the numerous health benefits of vegetables. However, some can be a bit of a hassle to prepare and cook. One that’s seriously good for you and ridiculously easy to add to meals is spinach.
Available in almost every supermarket and costing just £1.15 for a 250g bag, the leafy green is packed with nutrients that researchers have linked to heart health, digestion, energy levels and even eye health.
A big part of its appeal is its versatility. Spinach can be eaten raw or cooked, wilted, blended or sautéed, making it ideal for adding to everything from omelettes to pasta sauces, salads, curries and even green juices.
Why spinach is so good for you
Spinach is low in calories but rich in vitamins and minerals. A small serving contains vitamin A, vitamin K, potassium, magnesium and fibre – nutrients that support everything from bones to digestion.
It also contains antioxidants that can help protect cells from damage caused by everyday wear and tear in the body.
Because spinach contains fibre, it can also help support digestion and gut health by keeping things moving and feeding beneficial gut bacteria.
Adding spinach to meals is an easy way to increase vegetable intake. (Getty Images)
Spinach and heart health
One area researchers have focused on in particular is the potential impact of spinach on blood pressure.
Spinach contains natural compounds called nitrates. When eaten, the body turns them into nitric oxide, a substance that helps blood vessels relax and widen, allowing blood to flow more easily.
Research suggests this process can lead to small but meaningful reductions in blood pressure and support healthy blood vessel function. Studies examining diets rich in nitrate-containing vegetables have also found a link to lower resting blood pressure over time.
Spinach also provides potassium, a mineral that can help balance sodium levels in the body – another important factor in maintaining healthy blood pressure.
Other benefits include:
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Eye health: Spinach contains antioxidants that may help protect the eyes and are linked to a lower risk of age-related vision problems.
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Bone health: It also contains vitamin K, which plays a role in bone strength and helps the body use calcium properly.
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Immune support: Vitamin C in spinach supports immune function and helps the body repair tissues.
Spinach works in everything from breakfasts to dinners and can be eaten raw or cooked for an instant nutrition boost. (Getty Images)
Easy ways to eat more spinach
Here’s how you can easily add more spinach to everyday meals:
🍳 Breakfast ideas
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Blend into a green juice with apple, cucumber, mint and lemon
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Stir a handful into scrambled eggs or an omelette
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Add to a breakfast wrap with eggs and mushrooms
Spinach is a versatile leafy green that works in both raw and cooked dishes. (Getty Images)
🥪 Lunch upgrades
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Use spinach instead of lettuce in sandwiches, salads or wraps
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Stir into soup or ramen just before serving so it gently wilts
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Toss into a grain salad with quinoa, chickpeas and lemon
🍽️ Dinner inspiration
Adding spinach to everyday meals is an easy way to boost nutrients. (Getty Images)
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Stir into pasta sauces or curries at the last minute
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Serve wilted spinach alongside fish, chicken or tofu
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Blend into a quick spinach pesto with garlic, olive oil and nuts
Frozen spinach also works well in cooked dishes like soups, curries and pasta sauces, and is a budget-friendly option that lasts a bit longer, too.
Is spinach safe for everyone?
For most people, spinach is a safe and nutritious food to incorporate into a balanced diet. However, there are a couple of situations where it’s worth being mindful.
Spinach is high in oxalates, so people with a history of oxalate kidney stones may be advised to limit how much they eat, rather than avoiding it completely.
As it’s also rich in vitamin K, this could affect how some blood-thinning medications work. If you take medication such as warfarin, it’s best to consult your GP before making any significant changes to your spinach intake.
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