Dalat Spinach – Spinach – Spinach

Nutritional Value of Spinach (Rau Chân Vịt)

According to the U.S. Department of Agriculture (USDA), 100 grams of raw spinach provides the following nutrients:

• 23 calories

• 0.4g total fat

• 0.1g saturated fat

• 79mg sodium

• 588mg potassium

• 3.6g carbohydrates

• 2.2g dietary fiber

• 0.4g sugar

• 2.9g protein

• 28.1mg vitamin C

• 2.7mg iron

• 0.2mg vitamin B6

• 99mg calcium

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Health Benefits of Spinach

Thanks to its rich nutritional profile, spinach offers a variety of health benefits:

• 🥕 Improves eye health: High in beta-carotene and lutein, which support vision.

• 🩸 Prevents anemia: Rich iron content supports red blood cell production.

• 💪 Boosts immunity and slows aging: Vitamin C helps fight free radicals and enhances skin health.

• ⚖️ Aids in weight loss: Low in calories, high in fiber—keeps you feeling full longer and supports weight control.

🔗 Read more: 12 Health Benefits of Spinach You Should Know

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Potential Side Effects of Spinach

While spinach is healthy, overconsumption may lead to certain side effects:

1. May Contribute to Kidney Stones

Spinach contains high levels of oxalates, compounds that can bind with calcium and form kidney stones. Excessive intake may increase oxalate accumulation in urine and put strain on the kidneys.

2. Reduces Calcium Absorption

Oxalates in spinach can also hinder calcium absorption by forming insoluble compounds with calcium, potentially leading to a deficiency—especially concerning for pregnant women and the elderly.

3. Limits Iron Absorption

Although spinach contains non-heme iron (plant-based), it also contains phytic acid, a compound that can inhibit the absorption of iron in the body.

4. May Interact with Blood Thinners

Spinach is rich in vitamin K, which promotes blood clotting. This can interfere with blood-thinning medications like Warfarin, potentially reducing their effectiveness.

5. Can Cause Digestive Discomfort

While high in fiber (which is generally good), too much spinach may cause bloating, gas, or diarrhea—especially in those with sensitive digestive systems.