What are the health benefits of spinach?

Of all the leafy green vegetables, spinach is one of the most versatile. You can add it into smoothies, enjoy it in a salad, steam and saute it as a side dish, add it to a stir-fry and even blend it into baked goods, like brownies.

Here are six health benefits of eating more of this powerfully protective plant.

1. Full of nutrients

Though it has few calories, spinach is full of nutrients. A 3-cup portion provides over 300% of the Daily Value for vitamin K, and over 160% and 40% of the Daily Values for vitamin A and vitamin C, respectively. Vitamins K and A support strong bones and vitamin C helps heal wounds. Spinach also contains 45% of the Daily Value for folate, which helps form red blood cells and DNA.

2. High in antioxidants

Some of the antioxidants found in spinach include kaempferol, quercetin, myricetin and isorhamnetin — also known as flavonoids. Flavonoids are compounds that may help protect you against cancer, as well as cardiovascular and inflammatory diseases.

3. Protects against diseases

In a 2016 study, researchers found that the compounds found in spinach can reduce oxidative stress. They also positively influence metabolism and inflammation. For those reasons, eating more spinach may help curb chronic diseases—including heart disease, cancer, type 2 diabetes and obesity.

4. Supports brain health

In a 2015 study, researchers observed a significant decrease in the rate of cognitive decline among those who consumed larger amounts of leafy green vegetables than others. The data also indicated that people who ate one to two servings of those vegetables per day had the same cognitive abilities as a person approximately 7.5 years younger than their actual age.

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