Spinach is more than just Popeye's energy source. This green leafy vegetable is one of the most nutrient-rich plants in the world and is a staple in many cuisines – whether raw in a smoothie, steamed as a side dish, or pureed in soups and sauces. But what's really in spinach? And how healthy is it really?
General information about spinach
Spinach (Spinacia oleracea) belongs to the Amaranthaceae family and originates from what is now Iran. Spinach reached Europe via the Arab world in the Middle Ages. Today, it is cultivated worldwide, especially in China, the USA, Turkey, and Italy.
Spinach comes in two main forms:
- Leaf spinach – with large, smooth leaves, ideal for eating raw and in salads.
- Root spinach – harvested with the root, usually in spring or fall.
Spinach Ingredients
Nutrient (per 100 g) Source: Federal Food Code, USDA FoodData Central
- Energy - 23 kcal
- Protein - 2,9 g
- Fiber - 2,2 g
- Vitamin A (as beta-carotene) - 469 µg
- Vitamin C - 28 mg
- Vitamin K1 - 483 µg
- Folic Acid - 194 µg
- Iron - 3,4 mg
- Magnesium - 58 mg
- Potassium - 558 mg
- Calcium - 117 mg
- Lutein + Zeaxanthin - 12 mg
Health Benefits of Spinach
Spinach contains a wide range of bioactive substances, including flavonoids, nitrates, carotenoids, and polyphenols. This combination makes it a real health booster.
Cardiovascular system: The high nitrate content can have a vasodilatory effect and thus lower blood pressure. A randomized study showed that spinach juice can significantly lower systolic blood pressure. (Source: Bondonno et al., 2014 – Journal of Nutrition)
Eye protection: Spinach is rich in lutein and zeaxanthin, two carotenoids found in the macula of the eye. They filter harmful blue light and protect the retina from oxidative stress – important for the prevention of age-related macular degeneration (AMD). (Source: Ma & Lin, 2010 – Nutrition Reviews)
Bone health: With a very high content of vitamin K1, spinach supports the formation of osteocalcin – a protein essential for bone metabolism. (Source: Cockayne et al., 2006 – Archives of Internal Medicine)
Did you know?
Did you know? The iron myth: Spinach's famous iron content was once overestimated due to a comma error in the 1890s. Instead of 35 mg, spinach contains around 3.4 mg of iron per 100 g – still decent, but not exceptional.
Popeye effect: After the introduction of the comic book character Popeye in the 1930s, spinach consumption in the US increased by over 30%.
Oxalic acid brake: Spinach contains relatively high levels of oxalic acid, which can inhibit the absorption of calcium and iron. Blanching or steaming helps reduce the oxalic acid content.
Caution with fresh spinach
Spinach naturally contains high amounts of nitrate. Although this is essentially non-toxic, it can be converted into nitrite by bacteria and enzymes during storage or reheating.
- Nitrate (NO₃⁻) is abundant in spinach.
- When slowly cooled and stored at room temperature, nitrate is converted into nitrite (NO₂⁻) by bacteria (e.g., enterobacteria).
- If spinach is then reheated, nitrite and protein breakdown products can form carcinogenic nitrosamines under heat.
Therefore:
- Cool quickly after cooking (e.g., in an ice bath or refrigerator).
- Store cooked spinach in a cool place (max. 2°C to 4°C, for no longer than 1 day).
- Reheat only once and heat thoroughly.
- Do not store or reheat for infants – special care is required here.
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Disclaimer
For legal reasons, we would like to point out that some of the above statements require further research and studies to scientifically prove them. Therefore, not all statements can currently be accepted by conventional medicine.
The information contained in this article regarding legal regulations, approvals, and possible uses of raw materials is based on careful research and our current state of knowledge (as of July 2025). However, we assume no liability for the completeness, accuracy, or timeliness of the information.
The legal framework for food and food supplements is subject to constant change. Therefore, the manufacturer or distributor is always responsible for checking the applicable regulations, EU regulations, and approval lists for the use of raw materials and health-related claims.
In case of legal uncertainty, we recommend consulting legal experts or the relevant authorities.