Six health benefits of spinach

- Author, Abubakar Maccido
- Role, Reporter
- Reporting from, Kano
21 December 2025
Read am in 2 mins

Spinach na leafy green vegetable wey belong to di Amaranthaceae family.

E get soft, dark green leaves and small earthy taste. You fit chop am raw for salad, cook am inside soup or stew, or even blend am inside smoothie.

According to Dietitian Aisha Bala Ahmad, wey yarn wit BBC News Pidgin, "Spinach get high oxalate content wey fit reduce how bodi dey absorb calcium, and for some pipo e fit even cause kidney stone, so make pipo dey eat am wit moderation."

Health benefit of spanch for bodi

E dey support blood formation: spinach get plenty iron and folate, e help body produce red blood cells.
E dey promote good eyesight: Spinach get lutein and zeaxanthin wey dey protect eyes from damage and keep vision clear.
E dey boost body immunity: Vitamin C wey dey inside spinach dey help bodi fight infection.
E good for strong bone: Sake of di vitamin K and calcium wey e get, spinach dey make bone strong and reduce fracture risk.
E dey improve digestion: Di fiber wey dey inside spinach dey make person belle dey move well and support gut health.
E get antioxidant power: Beta-carotene and flavonoids wey dey spinach dey help neutralize free radicals wey fit harm bodi cells.

Nutritional content (for evri 100g raw spinach)

Calories: 23 kcal

Protein: 2.9 g

Carbohydrates: 3.6 g

Dietary Fiber: 2.2 g

Fat: 0.4 g

Vitamin A: 469 mg (52% of daily value)

Vitamin C: 28 mg (34%)

Vitamin K: 483 µg (402%)

Folate: 194 µg (49%)

Iron: 2.7 mg

Calcium: 99 mg

Magnesium: 79 mg

Potassium: 558 mg

Special dietary advice:

Iron absorption: Di iron wey dey spinach na non-heme iron, and bodi no dey absorb am easily. To make am work better, chop am wit vitamin C foods like orange or tomato.

Cooking tip: If you steam spinach small, e go help reduce oxalate and make nutrients easier for bodi to use.