Spinach contains large amounts of water, and it is rich in antioxidants that help provide the body with oxygen and renew it in the body, in addition to containing large amounts of vitamin C, which increases collagen production, and maintains the smoothness of the skin, and spinach contains large amounts of vitamin A, which contributes to the equation of oil production within the pores of the skin and hair follicles to moisturize hair and skin.
General benefits of spinach
Spinach is distinguished from other leafy vegetables by its low-calorie content, rich in various nutrients, and has many benefits, including the following :
- Contains vitamins and minerals : spinach contains calcium, manganese, and vitamin K, which are important elements for bone health, in addition to its large content of folate, a vitamin that reduces the risk of children developing congenital neural tube defects, such as spina bifida, and spinach contains vitamin B6, which is important for the development of the child’s brain in the mother’s womb and after birth, in addition to iron, which helps red blood cells transport Oxygen to all organs of the body.
- It contains plant compounds : such as, chlorophyll, beta-carotene, which is one of the carotenoids, in addition to lutein compounds, and zeaxanthin, as these compounds help strengthen vision and the immune system.
- Dietary fiber content : spinach contains high amounts of fiber and water, which helps reduce the risk of constipation and promote digestive health.
On the other hand, it should be noted that spinach contains oxalic acid, a chemical compound associated with iron and calcium, which reduces the amount absorbed by the body from them, and to reduce the occurrence of this problem, it is recommended to eat spinach with rich sources of vitamin C, such as orange juice, tomatoes, and citrus fruits, to improve the absorption of iron in it.
Nutritional value of spinach
The following table shows the nutrients found in one cup of raw spinach, equivalent to 30 grams :
| Nutritional element | Nutritional value |
| Water | 27.4 milliliters |
| Calories | 6.9 Calories |
| Protein | 0.858 g |
| Total Fat | 0.117 g |
| Carbohydrates | 1.09 g |
| Dietary fiber | 0.66 g |
| Sugars | 0.126 g |
| Calcium | 29.7 milligrams |
| Iron | 0.813 milligrams |
| Magnesium | 23.7 milligrams |
| Phosphorus | 14.7 milligrams |
| Potassium | 167 milligrams |
| Sodium | 23.7 milligrams |
| Zinc | 0.159 milligrams |
| Copper | 0.039 milligrams |
| Manganese | 0.269 milligrams |
| Selenium | 0.3 mcg |
| Vitamin C | 8.43 milligrams |
| Vitamin B1 | 0.023 milligrams |
| Vitamin B2 | 0.057 milligrams |
| Vitamin B3 | 0.217 milligrams |
| Vitamin B5 | 0.019 milligrams |
| Vitamin B6 | 0.058 milligrams |
| Folate | 58.2 mcg |
| Vitamin A | 2810 IU |
| Vitamin E | 0.609 milligrams |
| Vitamin K | 145 mcg |
Spinach Harm
The degree of safety of eating spinach
Eating spinach is often safe for most people, and it’s probably safe to use in large quantities.
Precautions for eating spinach
There are some cases in which you should be careful when eating spinach, including the following :
- Allergies : people who are allergic to some types of molds and latex may experience allergic reactions to spinach.
- Diabetes : spinach can reduce blood sugar levels, which may cause a sharp drop in blood sugar levels if taken with diabetes medications, so it is recommended to monitor blood sugar levels if you eat spinach with diabetes medications, and a person may need to change the dose of diabetes medications, so it is recommended to consult a doctor.
- Kidney disease : spinach can cause the formation of solid crystals in the kidneys, which are difficult to dissolve, which can worsen kidney disease.
- Surgeries : spinach can reduce blood sugar levels, which can make it difficult to control its levels during and after surgery, so spinach should be stopped at least two weeks before the scheduled surgery date.
The significance of maintaining proper nutrition for healthy skin
A balanced diet rich in vegetables and fruits is the basis of overall health, including skin health, in addition to eating whole grains, nuts, seeds, or sources of healthy fats, with a focus on foods rich in antioxidants that reduce the incidence of body cell damage, improve blood circulation, and reduce the risk of premature skin aging.
Vitamin C is one of the necessary elements for collagen production, as it helps maintain the smoothness and freshness of the skin, reduces wrinkles, and restores the skin, and vitamin E is an antioxidant that reduces the damage caused by the exposure of the outer skin layer to the heat of the sun, and slows down the aging process that occurs to skin cells.
It should be noted that nutritional status plays an important role in maintaining the health of the skin, as the nutrients that the body needs in large quantities (English : Macronutrients), such as carbohydrates, protein, and fats, in addition to the nutrients that the body needs in small quantities (English : Micronutrients), such as essential vitamins and minerals, all work together to maintain skin functions, and the change in nutritional status that affects the structure and functions of the skin can have a direct impact on the appearance of the skin Outer.
Therefore, the type of food contributes to maintaining the smoothness, freshness, and beauty of the skin, as a balanced diet provides all the nutrients that the skin needs :
- Strawberry.
- Orange.
- Islands.
- Red and yellow peppers.
- Broccoli.
- Avocado.
- Salmon.
- Oysters.
- Sunflower seeds.
- Walnuts.
- Sour milk.
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