Spinach has a well-deserved reputation of being a health food. It is low in calories and sodium, and a source of essential nutrients such as folate, dietary fiber and potassium. Another potential benefit of spinach is that it is high in antioxidants. As part of an overall balanced diet, you may be able to improve your health by eating more antioxidants.
ORAC Value
The total oxygen radical absorbance capacity, or ORAC, value of raw spinach is 1,515. The ORAC value of a food indicates its ability to prevent cell-damaging oxidation in your body caused by chemicals called free radicals. Over time, too much oxidation may lead to chronic conditions such as heart disease, some types of cancer, Parkinson's disease and Alzheimer's disease, according to the U.S. Department of Agriculture. A diet high in antioxidants may help prevent these diseases. There is no standard definition for a high-antioxidant food, but you can compare spinach with other foods to put it in perspective. The ORAC value for 100 g of black pepper, for instance, is 27,618, pistachio nuts have a value of 7,983 and the value for raw apples is 3,082. Broccoli, cabbage and cauliflower have a value similar to spinach.
Beta-Carotene
Spinach contains 1,688 mcg of beta-carotene, which is a carotenoid and precursor to vitamin A, which means that your body can convert it to vitamin A when you get it from the diet, according to the Linus Pauling Institute Micronutrient Information Center. Beta-carotene is an antioxidant, and it may reduce the risk of age-related macular degeneration in nonsmokers. Other leafy green vegetables, such as kale and turnip greens, provide beta-carotene, and carrots, pumpkin, winter squash and cantaloupe are also good sources.
Lutein and Zeaxanthin
Lutein and zeaxanthin provide antioxidant benefits, according to the Linus Pauling Institute Micronutrient Information Center. They are classified as xanthophylls, and their chemical structure is similar enough that they are measured together in food analysis databases. Spinach is among the top sources of lutein and zeaxanthin, with 3,659 mcg in a cup of raw spinach. It has a higher concentration than other top sources, such as pumpkin, broccoli and collard greens. Lutein and zeaxanthin may support eye health.
Other Antioxidants
The green color in spinach is the result of a phytonutrient, or plant chemical, called chlorophyll, according to the Linus Pauling Institute Micronutrient Information Center. Chlorophyll may have antioxidant activities, and spinach and other green vegetables are sound sources. Spinach provides 8 mg of vitamin C, or 13 percent of the daily value for this antioxidant vitamin. Vitamin C may lower your risk for oxidative diseases such as heart disease and cataracts.
References
- U.S. Department of Agriculture; Vegetables and Vegetable Products
- Linus Pauling Institute Micronutrient Information Center; Carotenoids; Victoria Drake; June 2009
- Linus Pauling Institute Micronutrient Information Center; Chlorophyll and Chlorophyllin; Victoria Drake; June 2009
- Linus Pauling Institute Micronutrient Information Center; Vitamin C; Victoria Drake; November 2009
- U.S. Department of Agriculture; Oxidative Radical Absorbance Capacity (ORAC) of Selected Foods; 2007
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