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Last Updated on October 9, 2023
Spinach juice doesn’t sound very tasty, but the truth is there are ways you can mask the bold flavor using different vegetables and fruits. The health benefits of spinach juice will make it easy to convince you to give it a shot. Plus, we include different spinach juice recipes that can make it taste delicious!
In the popular world of juicing, spinach is often an ingredient in green juices. Like kale juice, spinach juice offers an array of health benefits.
Before we learn about all the health benefits of spinach, let’s learn a bit more about spinach itself.
What Is Spinach?
Spinach is a leafy green vegetable native to central and southwestern Asia. It is part of the Amaranthaceae family and is known for its high nutritional value. Rich in vitamins A, C, K, and several vital minerals, spinach is frequently used in a variety of ways for its health benefits.
It can be consumed raw in salads, cooked in soups and stews, or included as an ingredient in many dishes. Today, we will learn about the health benefits of spinach juice, another popular way to get the nutrients out of this nutrient-dense vegetable.
Varieties of Spinach
There are three main varieties of spinach. Each type offers unique benefits in terms of flavor and texture, and all are packed with nutrients.
This variety brings an earthy, slightly peppery flavor to the dishes. Its leaves are sturdy, so it’s best suited for stir-fries, bakes, or stews where it retains some texture after cooking.
Crinkled Leaf Spinach
As the name suggests, crinkled leaf spinach, also known as savoy spinach, has curly or crinkly leaves. Its textural complexity makes it ideal for salads or dishes where you want a noticeable presence of spinach. Its taste is robust and slightly bitter, which complements other assertive flavors in dishes.
Plain Leaf Spinach
This type is the most commonly found in grocery stores, with flat, smooth leaves. It has a mild flavor, which makes it highly versatile – suitable for both fresh consumption in salads or cooked in soups, and quiches. It wilts down considerably when heated, so it’s excellent for recipes where a smoother texture is required.
What Is Baby Spinach?
Baby spinach is harvested earlier than mature spinach, typically just 15 to 20 days after planting. This early harvesting results in smaller, softer leaves with a somewhat sweeter and less bitter flavor than its full-grown counterpart.
What is Spinach Juice?
Spinach juice is a nutrient-packed drink made from raw spinach leaves. It’s a potent green drink lauded for its health benefits, which are primarily due to its high concentrations of vitamins A, C, and K, and iron. Spinach juice is often enjoyed in blends with other fruits or vegetables to balance its mild, yet slightly bitter taste.
Why Should I Drink Spinach Juice?
Regular consumption of spinach juice can support immune function, bone health, and overall wellness, making it an excellent addition to a healthy diet.
If you don’t like the idea of drinking juice with spinach, consider tossing some into smoothies instead! The health benefits of smoothies are magnified when you add in leafy green vegetables like spinach.
We will go over 40 different health benefits of spinach juice below.
How Often Should I Drink Spinach Juice?
Spinach juice is a great addition to your diet, however, moderation is key to achieve health benefits without overwhelming your body. It’s recommended to consume spinach juice 2-3 times a week maximum. Consuming more than this may lead to a build-up of oxalic acid in your body, which can lead to kidney stones.
Nutritional Value Of Spinach Juice
The nutrition facts for one cup of raw spinach are impressive. Just one cup provides your complete daily vitamin K supply. When you boil spinach, the vitamin A is increased to more than 100% of your daily value in just one cup.
- Calories: 6.8
- Fat: 0g
- Sodium: 22 mg
- Carbohydrates: 1g
- Fiber: 1g
- Sugars: 0g
- Protein: <1g
- Vitamin K: 137mcg
- Vitamin C: 8mg
- Potassium: 157mg
- Iron: <1mg
- Magnesium: 24mg
- Folate: 58mcg
- Beta-carotene: 1688mcg
Why is Spinach Good for You?
Spinach, a nutrient-dense, leafy green, is good for you for several reasons:
- Rich in Vitamins: Spinach is heavily packed with vitamins A, C, and K, which boosts your immune system, assist in clotting of blood, and promoting eye health.
- Abundant in Minerals: It’s a great source of vital minerals like iron, which enhances oxygen circulation, and calcium, essential for bone health.
- High in Fiber: The high fiber content in spinach aids digestion, promotes a feeling of fullness, and contributes to a healthy gut.
- Contains Antioxidants: Spinach contains antioxidants like lutein and zeaxanthin, both known for promoting eye health and preventing damage from free radicals.
- Low in Calories: Despite its nutrient density, spinach is low in calories, making it an excellent choice for anyone managing their weight.
Health Benefits Of Spinach Juice
Spinach is a powerhouse of nutrition, and drinking spinach juice is an easy way to incorporate spinach into your diet. Here are some of the numerous health benefits you can enjoy by drinking a glass of spinach juice each day.
Rich in Iron
Spinach is full of the mineral iron that’s needed for the function of red blood cells and is excellent to ingest if you’re suffering from iron deficiency.
Provides Essential Vitamins
Spinach is full of essential vitamins like vitamin E, vitamin B, and vitamin K that are necessary for overall health.
May Boost Bone Health
Like other leafy greens, spinach is full of vitamin D, calcium, potassium, and other nutrients that are necessary for good bone health.
May Enhance Eye Health
Spinach juice benefits may also include improved eye health due to the presence of beta carotene, lutein, and other nutrients. These nutrients help you prevent macular degeneration and promote healthy vision.
Can Assist in Digestion
Since spinach has a high amount of fiber in it, the fiber will help the digestive tract work smoothly.
Benefits Of Spinach Juice For Skin
Spinach juice is a great source of vitamin A. Vitamin A helps the skin to make new skin cells and produce the mucus needed to prevent infections.
Delays Aging Process
Free radicals cause premature aging, but spinach is full of antioxidants that fight off the free radicals. So, including spinach juice as part of your daily diet may delay the aging process.
Supports Weight Loss
Spinach is full of fiber that helps you feel full longer after you eat it. This helps to prevent overeating while supporting weight loss.
Helps Control Blood Pressure
Nitrate-rich spinach in juice form may help to lower high blood pressure because it has a high amount of naturally occurring nitrates along with potassium. Nitrates and potassium have been shown to help regulate blood pressure.
Fights Oxidative Stress
Spinach is full of powerful antioxidants that help to prevent oxidative damage by attacking the free radical molecules that cause oxidative stress and chronic disease.
Spinach is full of necessary minerals and vitamins that are necessary for good health. They strengthen your immune system while preventing damage from free radicals.
May Promote Heart Health
Spinach is loaded with lutein which is a nutrient scientists believe will keep arteries from thickening. This helps to protect you from heart disease.
The vitamin C and folic acid in spinach may help your body fight inflammation.
Assists in Detoxification
The large amount of fiber in spinach helps to keep the digestive system moving smoothly, which helps to remove toxins from your body that may be lingering in your digestive tract.
Reduces Risk of Anemia
Spinach has a high amount of iron which makes it an excellent drink for people who have a risk factor of anemia.
Increases Energy Levels
Since spinach is high in iron, it will also help to increase your energy level. This is because iron is a necessary part of your red blood cells that carry oxygen around your body. Iron also helps with DNA synthesis and energy production.
Boosts Brain Function
Spinach contains an abundant amount of B vitamins, vitamin E, L-tyrosine, and folate. These nutrients are able to improve your mental focus, memory, and brain function.
Helps in Diabetes Control
Spinach has a high amount of the antioxidant alpha-lipoic acid. This antioxidant helps the human body manage its blood sugar levels.
Improves Metabolic Rate
There are indications that drinking spinach juice may improve your metabolic weight. A study found that women who ate spinach on a daily basis lost more weight than women who didn’t.
Benefits Of Spinach Juice For Hair
Spinach juice is full of the vitamin B complex. Vitamin B complex may be responsible for helping encourage your hair follicles to grow and helping to prevent hair loss.
Aids in Cancer Prevention
The nutrients found in spinach may play an important role in the prevention of cancer. It is believed they help to combat cancer growth.
Supports Gut Health
Spinach has a large amount of fiber. The fiber helps to keep the digestive system working smoothly while promoting good gut health.
Studies have indicated that folate may be important in preventing asthma. Research discovered that kids who don’t get enough folate or vitamin D are almost 8 times more likely to suffer from an acute asthma attack.
Improves Muscle Strength
Research has indicated that eating dark leafy greens like spinach may improve muscle strength since spinach is full of nitrates. The nitrates are turned into nitric oxide which may help the body open up blood vessels
Enhances Kidney Function
The nutrients in spinach help the kidney function, especially the antioxidants. Antioxidants make it easier for the kidney to filter the blood.
Improves Sleep Quality
The high amount of magnesium in spinach helps the nerves and muscles in the body relax. Magnesium may also reduce the potential of leg cramps during the night helping you sleep better.
Reduces Menstrual Pain
The calcium and magnesium in spinach may help to reduce menstrual pain.
Vitamin K may help the body anchor calcium in the bones making your bones stronger. Strong bones help to prevent osteoporosis.
Improves Lung Function
The lutein and other antioxidants in spinach help to fight off the free radicals that cause cancer and damage the lungs, so drinking spinach juice may help your lungs breathe better.
Enhances Wound Healing
Spinach has both vitamin C, which makes collagen, and iron in it. Both of these nutrients improve the body’s ability to heal from wounds.
Reduces Risk of Cataracts
The presence of vitamin A, beta carotene, lutein, and other nutrients in spinach may also reduce your risk of cataracts and night blindness.
The high amount of fiber in spinach helps the digestive system function which helps to prevent constipation in people who drink a good amount of juice on a daily basis.
Spinach is full of folate which is a critical nutrient for both helping women become pregnant and for pregnant women to ingest to prevent birth defects.
Leafy greens like spinach have folate in them. Research has indicated that folate may improve the function of your brain while helping to prevent depression.
Prevents Dental Problems
Drinking spinach juice is not only an excellent way to eat a balanced diet but also an excellent way to increase the amount of calcium you ingest. The calcium will strengthen your jawbones and teeth which will prevent dental problems.
The fiber in spinach increases satiety by helping you to feel full faster and stay feeling full longer.
Reduces Risk of Strokes
Research has indicated that eating foods high in magnesium like spinach will help to reduce your risk of stroke.
Bolsters Liver Health
The presence of chlorophyll in dark green leafy vegetables may help the liver remain healthy while also preventing cancer of the liver.
Helps Maintain Ph Balance
There are indications that the high alkaline levels in spinach may help your body maintain Ph balance.
Supports Thyroid Health
Research has indicated that eating spinach may increase your glutathione levels which will support the health of your thyroid.
How To Make Spinach Juice At Home
To prepare fresh spinach juice at home, you’d need the following supplies:
- Fresh Spinach: Make sure you have a good batch of fresh spinach leaves. You would typically need around two cups for a single serving of spinach juice.
- Juicer: A high-quality juicer is crucial for extracting the maximum amount of nutrients from the spinach. You can choose either a centrifugal or a masticating juicer based on your preference.
- Additional Ingredients: While spinach juice can be consumed on its own, you may prefer to add other ingredients like a green apple, carrots, or cucumber for enhanced taste.
- Glass Container: A clean glass container or bottle is needed for storing the freshly prepared spinach juice. Make sure the container can be sealed properly to maintain the juice’s freshness.
Spinach Juice Recipes
Spinach juice is a great way to ingest the dark green leafy vegetable. For added health benefits add some crushed lemon seeds (there are a lot of health benefits of lemon seeds, believe it or not!).
So here are some tasty recipes for you to try.
Classic Spinach & Apple Juice Recipe
- Ingredients: 2 cups of spinach, 1 green apple, 1 lemon, 1 inch of ginger.
- Instructions: Wash and chop all ingredients. Run them through a juicer, starting with spinach and then rest of the ingredients.
Spinach & Carrot Juice Recipe
- Ingredients: 2 cups of spinach, 2 large carrots, 1 green apple.
- Instructions: Clean all ingredients. Add spinach, carrots, and apple to the juicer.
Green Goddess Juice Recipe
- Ingredients: 2 cups of spinach, 1 cucumber, 2 stalks of celery, 1 green apple, a handful of parsley, 1 lemon.
- Instructions: Thoroughly rinse all ingredients. Juice spinach, cucumber, celery, apple, parsley, and then lemon.
Spinach, Beetroot & Ginger Juice Recipe
There are a lot of health benefits of beetroot leaves, so be sure not to toss them! When using fresh ginger, be sure that it’s healthy. If you’re not sure how to tell if ginger is bad, we break it down for you.
- Ingredients: 2 cups of spinach, 1 small beetroot, 1 inch of ginger.
- Instructions: Ensure all ingredients are clean. Add spinach, beetroot, and ginger to your juicer and extract their juice. Serve immediately for optimal freshness.
Supercharged Spinach & Citrus Juice Recipe
- Ingredients: 2 cups of spinach, 1 orange, 1 lime.
- Instructions: Wash all ingredients. Juice the spinach, then the orange and lime.
Spinach Juice Side Effects
While spinach is undoubtedly a healthful green packed with vital nutrients, consuming it in excessive amounts can lead to some side effects due to its high oxalic acid content. These include:
- Kidney Stones: High levels of oxalic acid can accumulate and form calcium oxalate stones in the kidneys.
- Stomach Disorders: Oxalic acid can also interfere with digestion, leading to bloating, gas, or cramps.
- Blood Clotting Issues: Spinach is stacked with vitamin K, which aids in blood clotting. Excessive consumption might interfere with blood-thinning medications.
How to Store Fresh Spinach
The most effective way to store spinach is in a container in the refrigerator. Start by washing and thoroughly drying the leaves, then place them in a plastic container lined with paper towels to absorb any excess moisture. This reduces the chances of the spinach wilting and becoming slimy.
Ensure the container is sealed properly to keep the air out but loose enough to allow a little airflow. Stored this way, your spinach can stay fresh for about 7 to 10 days.
You might also want to check out: Complete Guide on Greens: Collards, Mustards & Turnip Greens
Spinach Juice FAQs
Do you still have some questions about drinking a cup of spinach juice each day? Here are the answers to some commonly asked questions.
What is the Best Time of the Day to Drink Spinach Juice?
The best time of day to drink spinach juice is in the morning.
Is It Okay to Drink Spinach Juice Everyday?
Yes, you can drink a cup of spinach juice every day.
Can Spinach Juice Help Me Lose Weight?
Yes, spinach juice can help you lose weight since it’s full of fiber which will help you stay full longer. There are also indications that spinach juice may boost your metabolism.
Can You Drink Spinach Juice on an Empty Stomach?
Yes, you can drink spinach juice on an empty stomach.
Is It Better to Juice Spinach or Eat It?
Juicing spinach removes much of the fiber that’s in the spinach. However, it’s easier to drink spinach juice that’s full of essential nutrients than it is to eat a large amount of spinach.
Does Spinach Juice Detox Your Body?
Yes, spinach juice will detox your body by improving the health of your liver and detoxing your colon.