Spinach is one of the most concentrated sources of oxalate out of all food ( 28). The main one of these is oxalate (otherwise known as oxalic acid), an organic acid that spinach contains in high amounts. Just as spinach has many benefits, there are some potential drawbacks to consider too. Most things in nutrition are neither black nor white. Key Point: The carotenoids zeaxanthin and lutein may help us to maintain a healthy eyesight. We can also increase the absorption rate of all fat-soluble vitamins (A, D, E, K) by consuming them alongside a source of fat.Ī bit of butter on top of spinach is not only tastier but healthier too. That said, since spinach is a significant source of vitamin K, even a worst-case scenario of only being able to absorb 10% would still account for more than 60% of the recommended daily allowance for vitamin K per 100 grams. Researchers suggest that the efficiency at which humans absorb the vitamin K in spinach could be as low as 10% ( 7). Similar to the vitamin A issue, plant sources of vitamin K have poor absorption rates in humans. In contrast, vitamin K2 occurs in animal foods like cheese, meat, and organ meats, and also in fermented foods such as natto. We can find vitamin K1 mainly in green vegetables and sea vegetation such as seaweed. There are two types of vitamin K vitamin K1 (phylloquinone) and vitamin K2 (menaquinone). Higher intake appears to reduce the risk of bone mass problems and bone fracture. Alongside other vitamins and minerals, vitamin K plays a role in the skeletal system.Vitamin K helps to inhibit calcification of the arteries, a causal factor in the development of cardiovascular disease.Most notably, vitamin K is associated with cardiovascular and skeletal system benefits ( 6) This essential fat-soluble vitamin plays an important role in several biological processes. Spinach provides over 604% of the RDA for vitamin K. Key Point: Spinach contains a high concentration of carotenoids. We will look at this in greater detail later. Additionally, some carotenoid compounds have further interesting effects rather than just vitamin A activity. However, because spinach still contains such a large amount of carotenoids, this would still provide benefit. Researchers believe that it takes around 12 parts of carotenoids to have an equivalent effect to 1 part of retinol ( 5). Unfortunately, the rate at which humans can convert carotenoids to retinol is relatively low. For this reason, carotenoids are often called vitamin A precursors. To use carotenoids, our body must first convert these compounds into retinol. In contrast to bio-available vitamin A (retinol) found in oily fish, eggs, and organ meats, carotenoids are not in a form the body can readily use ( 4). However, it is worth noting that carotenoids are not precisely the same as vitamin A. Spinach is one of the biggest food sources of provitamin A carotenoids. Vitamin A is an essential fat-soluble vitamin that can boost immunity and has antioxidant activity ( 3). Most of the health benefits that spinach can confer relate to the nutrients it provides.Īdditionally, spinach contains some interesting compounds such as kaempferol and nitrate, and these compounds may have a beneficial impact on our body. Key Point: Spinach is a low-calorie vegetable, but it is high in many essential vitamins and minerals.
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