Sandi Ashlock
Sandi Ashlock

I do know now that Popeye was on to something when he was eating his spinach. Spinach is a super food loaded with tons of nutrients in a low calorie package.

Dark leafy greens like spinach are important for skin and hair, bone health, and they provide protein, iron, vitamins and minerals. The possible health benefits of consuming spinach include improving blood glucose control in diabetics, lowering the risk of cancer, lowering blood pressure, improving bone health, lowering the risk of developing asthma and more.

•Diabetes management: Spinach contains an antioxidant known as alpha-lipoic acid, which has been shown to lower glucose levels, increase insulin sensitivity and prevent oxidative stress-induced changes in patients with diabetes. Studies on alpha-lipoic acid have also shown decreases in peripheral neuropathy and/or autonomic neuropathy in diabetics.

•Cancer prevention: Spinach and other green vegetables contain chlorophyll which has shown to be effective at blocking the carcinogenic effects of heterocyclic amines which are generated with grilling foods at a high temperature.

•Asthma prevention: The risks for developing asthma are lower in people who consume a high amount of certain nutrients. One of these nutrients is beta-carotene, of which spinach is an excellent source. Apricots, broccoli, cantaloupe, pumpkin and carrots are also rich sources of beta-carotene.

•Lowering blood pressure: Because of its high potassium content, spinach is recommended to those with high blood pressure to negate the effects of sodium in the body. A low potassium intake may be just as big of a risk factor in developing high blood pressure as a high sodium intake. Other high potassium foods include potatoes, tomatoes, lima beans and oranges.


•Bone health: Low intakes of vitamin K have been associated with a higher risk for bone fracture. Adequate vitamin K consumption is important for good health, as it acts as a modifier of bone matrix proteins, improves calcium absorption and may reduce urinary excretion of calcium,.

•Promotes regularity: Spinach is high in fiber and water, both of which help to prevent constipation and promote a healthy digestive tract.

•Healthy skin and hair: Spinach is high in vitamin A, which is necessary for sebum production to keep hair moisturized. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair. Spinach and other leafy greens high in vitamin C are imperative for the building and maintenance of collagen, which provides structure to skin and hair.

Cooking spinach actually increases its health benefits. Just one half cup of cooked spinach will give you three times as much nutrition as one cup of raw spinach. That is because the body cannot completely break down the nutrients in raw spinach for its use.

A word of precaution, if you are taking blood thinners such as Coumadin (warfarin) it is important that you do not suddenly begin to eat more or less food containing vitamin K, which plays a large role in blood clotting.

I know I have been giving you a lot of facts about good whole food nutrition, and a variety of new food to try. If you are finding it difficult to find these whole foods, or are having trouble fitting them all into your diet I have an easy way to get variety and nutrition into your diet. For more information, please contact me at (719) 429-1605, or Also, visit my website at

Thank you so much for your interest in your continued good health.
