A handful of spinach in the morning can be a simple way to start the day in a healthier way.
Although it does not cover your entire daily vegetable intake, it may help build healthy habits and provide the body with several important nutrients, according to Verywell Health.
Spinach contains many nutrients
Spinach is packed with vitamins and minerals such as vitamins A, C, and K, as well as iron, calcium, fiber, and folate. The vegetable also contains antioxidants.
A handful of spinach is not enough on its own
Although spinach is healthy, a small handful is not enough to meet the recommended daily intake of vegetables.
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Adults should eat around two to three cups of vegetables each day.
Large amounts of raw spinach are needed
Two cups of raw spinach count as one cup of vegetables. This means it would take around five cups of raw spinach to reach the daily target.
Spinach can help start the day in a healthy way
According to research published in the American Journal of Lifestyle Medicine, a healthy morning routine may help create better habits throughout the rest of the day.
A handful of spinach may therefore be a good place to start.
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Raw spinach may reduce cravings for snacks
Eating raw spinach in the morning may help some people feel less tempted by sugary snacks later in the day.
Taste buds can adapt to healthier foods
People who normally eat a lot of fatty, salty, or sugary foods may find that their taste buds gradually adapt to less sugar, salt, and fat by eating more raw vegetables.
Not everyone should eat raw spinach
Raw spinach does not suit every diet. The vegetable contains high amounts of oxalates, which may affect the body in some people.
Oxalates may increase the risk of kidney stones
Oxalates bind to calcium and other minerals in the body, according to a study published in Foods. In some people, this may increase the risk of kidney stones.
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People with kidney disease should be careful
People with kidney disease or a tendency to develop kidney stones may need to limit the amount of raw spinach in their diet.
Vitamin K can affect blood-thinning medication
Spinach contains high amounts of vitamin K, which plays a role in blood clotting.
For this reason, people taking blood-thinning medication should pay attention to their intake.
Cooked spinach may be an alternative
If raw spinach is not appealing, cooked spinach may be an option. Heat can break down some of the oxalates in the vegetable.
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Variety in vegetables is important
Experts emphasize that variety is essential in a healthy diet. Other green vegetables such as kale and arugula may therefore also be good choices.
Other vegetables can be used as snacks
Raw bell peppers with hummus are mentioned as an alternative for people who want more vegetables and greater variety in their daily diet.
Sources: Verywell Health, American Journal of Lifestyle Medicine, and Foods.
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