Spinach: The Green Leafy Vegetable You Need to Add To Your Diet As You Age

Blogs28 Aug 2024

Green, delicious and extremely healthy, spinach is a great green leafy vegetable. We’re always picking up a bunch of spinach while grocery shopping to add to our Dal, pasta, sandwiches and so much more. This green leafy vegetable contains an immense amount of nutrition which provides several health benefits for both children and adults alike.

Want to know more about the benefits of spinach and why it’s important to include it in your diet as you age? Read this article to find out.

Nutritional Profile of Spinach

One of the most popular green leafy vegetables, spinach is a rich source of Vitamin A, C, E, K, B2 and B6. Other important nutrients in spinach include magnesium, manganese, calcium, potassium, copper, zinc and selenium. Spinach is also a source of protein, omega-3 fatty acids, carotenoids, beta-carotene, lutein, and other flavonoids.

Spinach contains very little fat and has a ton of chlorophyll to offer which can aid in digestion and support healthy eating.

Nutritional value of raw spinach:

• Protein: 2.14g
• Total fat: 0.64g
• Dietary fibre: 2.38g
• Carbohydrates: 2.05g
• Energy: 102 KJ
• Lutein: 3850 µg
• Zeaxanthin: 17.23 µg
• β-Carotene: 2605 µg

Health Benefits of Spinach for Adults

1. Eye Health

Spinach contains two important antioxidants namely lutein and zeaxanthin which may help protect your eyes against the harmful sun rays. They may decrease the risk of other eye-related issues like age-related.

2. Bone Health

Did you know that in ancient Persia, spinach leaves were used for joint pain along with many other health concerns? Spinach shows strong antioxidant and anti-inflammatory properties which may help relieve joint pain.

3. Heart Health

Spinach contains nitrates which may lower blood pressure and decrease arterial stiffness. It also contains magnesium and potassium which may help reduce the risk of heart conditions and boost overall heart health.

4. Cognitive Function

Consuming more green leafy vegetables like spinach may also keep your mind sharp. Studies have found that having at least 1 cup or serving of green leafy vegetables per day can result in a slower cognitive decline. This is because they contain phylloquinone, lutein, nitrate, folate, and other bioactive compounds which are associated with reducing the risk or delaying cognitive decline.

Should You Include More Spinach As You Age?

Spinach is a nutritious and important green leafy vegetable that should be had by all to make the most of its health benefits. This includes adults in their midlife too. It's very possible that middle-aged adults face issues with their eyes, heart, bones, and so on. Spinach not only boosts heart health, eye health and brain health, but it may also possess hypoglycaemic, anti-inflammatory and anti-bacterial properties which can help reduce inflammation, infection and chronic conditions.

Easy Ways to Use Spinach in Your Diet

Adding more spinach to your diet can be both easy and delicious. Here are versatile spinach uses to enjoy this nutrient-packed leafy green:

1. Salads: Spinach can serve as the perfect base for any salad, adding a rich, slightly earthy flavour. Simply toss fresh spinach leaves with your favourite vegetables, nuts, cheese, and a light vinaigrette for a quick and nutritious meal that’s perfect for lunch or dinner.
2. Smoothies: Blend spinach into your morning smoothie for a nutritious boost without compromising on taste. Combine a handful of fresh spinach with fruits like bananas, berries, and a splash of almond milk or yoghurt for a creamy, nutrient-dense breakfast that kick starts your day.
3. Sautéed Spinach: Sautéed spinach is a quick and easy side dish that pairs well with almost any main course. Cook spinach in a hot pan with a touch of olive oil, garlic, and a pinch of salt until wilted, and serve it alongside grilled chicken, fish, or tofu.
4. Soups and Stews: Add spinach to soups and stews for an extra layer of flavour and nutrition. Simply stir in fresh or frozen spinach during the last few minutes of cooking to retain its vibrant colour and nutrients, perfect for a hearty lunch or dinner.
5. Spinach Dips: Spinach dips are a crowd-pleaser at any gathering and can be made healthier by incorporating Greek yoghurt and fresh spinach. Mix cooked spinach with yoghurt, garlic, and a blend of cheeses, then bake until bubbly for a delicious appetiser or snack.
6. Pasta Dishes: Spinach is a wonderful addition to pasta dishes, adding both colour and nutrients. Stir fresh or sautéed spinach into your favourite pasta recipe, whether it’s a creamy Alfredo or a tangy tomato sauce, for a balanced and satisfying dinner.
7. Breakfast Options: Incorporate spinach into your breakfast with omelettes, frittatas, or breakfast wraps. Simply sauté spinach and mix it into your eggs, or layer it in a wrap with eggs, cheese, and other veggies for a portable and nutritious start to your day.

By experimenting with these recipes, you can easily enjoy the numerous health benefits of spinach while keeping your meals exciting and flavourful.

Conclusion

Spinach is a wonder vegetable, and these leafy greens should be had regularly for maximum nutrition. Spinach contains a plethora of nutrition including fibre, flavonoids, vitamins and minerals. These are all linked to several important health benefits as we grow. Spinach may boost heart health and cognitive function, support bone health and eye health and provide anti-inflammatory and antioxidant effects. Some of the easiest ways to use spinach in your meals is by having more salads, soups, stews, pastas etc., with spinach in it! So, prioritise this green leafy vegetable from now on if you are determined to take on healthy ageing as a goal!

For more such informational content, follow Right Shift. We publish a host of articles on all things health, nutrition and ageing, that provide not just information but also motivation to start this journey of healthy ageing. Also try our health score calculator and check how your current health looks like to start making progress. Additionally, you can also use our free meal plan creator if you want to have a personalised healthy meal plan made for your health goals and preferences. This way, you can start eating healthy right away!