Spinach: the Healthful Greens

When it comes to vegetables, spinach is the best one out there. This leafy green is packed full of vital nutrients that are a key part of a healthy diet. Besides, when we are talking about high-volume, low-cal spinach is the thing to use. Keep reading to learn about the symbolism and health benefits of spinach.

Spinach Seeds - "Bloomsdale Long Standing"
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Bring in the New Year

For New Years, dark leafy greens are eaten to bring on good health and wealth. The deep green color of spinach represents money, and consumption of greens is meant to ward of evil spirits for the coming year.

Not only is spinach a great way to bring in the new year, but it can also symbolize health and clean eating. For a 100g serving of raw spinach, there are:


Enjoy spinach cooked or raw to bring in good health for the New Year!

Health Benefits

Spinach is Full of Vitamins, Minerals, and Important Plant Compounds

Spinach is a great source of vital nutrients and plant compounds for a well-rounded diet. This dark leafy green is packed with vitamin A, vitamin C, vitamin K1, folic acid, iron, and calcium. When it comes to plant compounds, spinach continues to show its strengths.

Lutein and zeaxanthin are important for the eyes. Kaempferol aides in cancer and chronic diseases. The nitrates are great for heart health. Finally, quercetin is important for preventing infection and disease.


Like other whole foods, the antioxidants in spinach are beneficial for overall health. Spinach is another great source to prevent oxidative damage that can occur within the body.

Eye Health

As discussed, lutein and zeaxanthin are beneficial for eye health. These carotenoids provide pigmentation in certain vegetables. They also are found in high quantities within the eyes. Lutein and zeaxanthin help to protect the eyes from sun damage. Therefore, eating spinach can help prevent and possibly even reverse the damage caused by the sun.

Blood Pressure

The nitrates in spinach help to lower high blood pressure. Spinach is a great addition to one’s diet to prevent heart disease.

Cancer Prevention

The MGDG and SQDG found in spinach shows potential for slowing cancer growth within the body. These are abbreviations for the big science-y names monogalactosyl diacylglycerol and sulfoquinovosyl diacylglycerol. The high antioxidant level found in spinach is also a great addition to preventing cancer and other chronic diseases.

Take Away

From the different whole foods that have been discussed on Bits of Fitness, it is safe to assume that nothing does the body better than nutrient dense, whole foods that are grown and picked from the Earth. Fruits, veggies, tubers, lentils, etc. provide vital vitamins and nutrients for proper health and important bodily functions. Therefore, it is also important to take time to learn what does and does not work for one’s body.

Let’s Chat!

What other whole foods would you like me to look into? Let me know in the comments below!

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Spinach 101: Nutrition Facts and Health Benefits, written by Kris Gunnars, BSc

10 Tried-and-Tested Food Traditions for Good Luck in the New Year, written by Shannon McCook

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