Spinach is a leafy green vegetable that is packed with nutrients. Drinking spinach juice is an easy way to get a concentrated dose of the nutrients found in spinach. There are many potential health benefits associated with drinking spinach juice regularly. In this article, we will explore the key benefits of drinking spinach juice.
Nutrient Profile of Spinach Juice
Spinach is low in calories but high in vitamins, minerals and phytonutrients. When spinach is juiced, these nutrients become more concentrated. Here is an overview of the main nutrients found in 1 cup of raw spinach (30 grams) compared to 1 cup of spinach juice (240 grams):
| Nutrient | Raw Spinach | Spinach Juice |
|---|---|---|
| Vitamin A | 56% DV | 448% DV |
| Vitamin C | 14% DV | 112% DV |
| Vitamin K | 145% DV | 1160% DV |
| Folate | 14% DV | 112% DV |
| Iron | 6% DV | 48% DV |
| Magnesium | 12% DV | 96% DV |
| Manganese | 17% DV | 136% DV |
As you can see, spinning spinach into juice significantly concentrates many of the vitamins, minerals and antioxidants. This makes it easier to reach the recommended daily intakes. Just 1 cup of spinach juice provides a day’s worth of vitamins A, C and K.
Benefits of Spinach Juice Nutrients
Here is more detail on some of the key benefits associated with the main nutrients found in spinach juice:
Vitamin A
Spinach juice is extremely high in vitamin A, providing 448% of the Daily Value (DV) in just 1 cup. Vitamin A plays a vital role in:
- Immune function
- Vision health
- Reproductive health
- Growth and development
- Skin health
The antioxidant carotenoids found in spinach like lutein and zeaxanthin are forms of vitamin A known to support eye health.
Vitamin C
With 112% of the DV of vitamin C in 1 cup, spinach juice is an excellent source. Vitamin C is arguably the most important antioxidant our bodies need. It is involved in:
- Immune defense
- Collagen production
- Wound healing
- Iron absorption
- Brain health
- Skin health
Vitamin C also enhances the absorption of plant-based iron which spinach provides.
Vitamin K
Spinach juice is off the charts when it comes to vitamin K, delivering a whopping 1160% of the DV per cup. Vitamin K has several important functions including:
- Bone health
- Heart health
- Brain health
- Reduce inflammation
- May lower cancer risk
The high levels from spinach juice are important, as vitamin K deficiency is common.
Folate
Folate is a B vitamin that is critical for cellular function and growth. In particular, folate is essential for:
- DNA synthesis
- Cell division and growth
- Production of red blood cells
- Neurotransmitter synthesis
- Heart health
- Prenatal health
Spinach juice provides 112% of the recommended Daily Value for folate per cup.
Iron
Spinach juice provides a good plant-based source of iron, delivering 48% of the DV per cup. Iron is required to make hemoglobin which transports oxygen around the body. Iron is also needed for energy production, immune function, brain health and muscle function.
Magnesium
With 96% of the DV for magnesium, spinach juice can help you meet your daily needs for this important mineral. Magnesium is involved in over 300 enzyme reactions in the body including:
- Energy production
- Protein synthesis
- Muscle and nerve function
- Blood sugar control
- Blood pressure regulation
- Immune function
- Bone health
Manganese
Spinach juice provides 136% of the DV for the trace mineral manganese which serves many essential functions including:
- Bone health
- Wound healing
- Metabolism of carbs, amino acids and cholesterol
- Antioxidant defenses
- Immune function
- Blood sugar regulation
Additional Benefits of Spinach Juice
In addition to the wealth of vitamins, minerals and antioxidants spinach juice provides, there are some other compelling benefits to drinking it regularly:
Supports Heart Health
Research has found drinking spinach juice can support heart health in several ways including lowering blood pressure, reducing oxidative stress and decreasing inflammation. The nitrates, magnesium, potassium, and antioxidants have vascular benefits.
Boosts Energy Levels
Spinach juice provides a concentrated dose of iron, magnesium, B vitamins and phytonutrients that can help increase energy levels naturally. The nutrients in spinach juice help boost metabolism, oxygen transport and mitochondrial function for more sustained energy.
Supports Liver Health
Animal studies have found spinach juice to have hepatoprotective effects, meaning it may help protect liver function and health. The antioxidants neutralize harmful free radicals while the vitamins and minerals support the liver’s natural detoxification processes.
Supports Skin Health
With its wealth of antioxidants like vitamin C, beta-carotene and lutein, spinach juice has been shown to help reduce oxidative damage and inflammation to protect the skin. Drinking spinach juice regularly may help slow skin aging due to its antioxidant content.
May Support Eye Health
Spinach contains the antioxidant carotenoids lutein and zeaxanthin which are known to help protect eye health and reduce age-related macular degeneration and cataracts. Spinach juice boosts levels of these phytonutrients to support vision.
Easy to Absorb Nutrients
Since spinach juice has been mechanically processed and the plant cell walls broken down, it is easier to absorb and digest compared to raw spinach. This helps you obtain maximal nutrition from the spinach juice.
Kidney Stone Prevention
Spinach juice provides a good source of magnesium and potassium which may help prevent kidney stones. Dehydration increases kidney stone risk so staying hydrated with spinach juice may lower risk.
Potential Downsides of Spinach Juice
While spinach juice has some excellent benefits, there are a few potential downsides to consider as well:
- Oxalates: Spinach contains oxalates which can contribute to kidney stones in sensitive individuals. Those prone to kidney stones should moderate intake.
- Nitrates: Spinach contains high levels of nitrates which may accumulate. High nitrates could be an issue for those with certain medical conditions.
- Contamination risk: Juices in general have an increased risk of bacterial contamination if not prepared properly. Proper cleaning of produce and storage of juice is important.
- Sugar spike: Although spinach juice has a low glycemic index, drinking juice floods the body with simple sugars very quickly. This could contribute to energy crashes or blood sugar swings in diabetics.
- Fiber removed: Blending spinach removes the fiber, reducing benefits for gut health and satiety. Adding some raw spinach could help increase fiber intake.
How to Make Spinach Juice at Home
It’s easy to make fresh spinach juice at home with a good blender or juicer. Here is a simple spinach juice recipe and directions:
Ingredients:
- 1 cup fresh spinach
- 1 cucumber
- 1 apple
- 1/2 lemon
- 1 inch ginger
- 3 cups water
Directions:
- Wash the spinach, cucumber, apple and lemon thoroughly.
- Chop the ingredients to fit them into your juicer’s feed tube.
- Juice the ingredients and stir in the water.
- Pour into a glass and drink immediately, or store in an airtight container in the refrigerator for up to 48 hours.
- Shake or stir the juice before drinking.
This simple juice blends the nutrients of spinach with hydrating cucumber and ginger. The lemon adds a brightness while the apple balances out the green color. Adjust ingredients to your taste preferences or desired consistency.
How Much Spinach Juice Should You Drink Per Day?
There is no official recommended intake for spinach juice specifically. However, 1 cup of spinach juice per day can provide a significant amount of key vitamins, minerals and antioxidants. Potential benefits have been demonstrated with intakes of around 16 ounces (2 cups) per day.
Spinach juice is safe to consume daily as part of a vegetable juice routine. It can also be used before workouts to boost energy and recovery. Pay attention to your body and decrease intake if any nausea or discomfort occurs.
Conclusion
Drinking spinach juice provides a simple way to get a concentrated dose of nutrition. The wealth of vitamins, minerals, phytonutrients and antioxidants in spinach juice can provide many benefits for health. From improving energy levels to protecting heart health, skin health and vision, spinach juice packs a nutritional punch.
When preparing your own spinach juice at home, combine it with fruits and vegetables like cucumber, lemon, ginger and apple to offset the strong spinach flavor. Drinking 1-2 cups per day can provide real nutrition without many of the downsides of less healthy juices.
Overall, adding spinach juice to your diet is an easy way to increase your intake of green vegetables and all their nutritional benefits. Give spinach juicing a try and see if you notice improvements in your energy, skin, vision or other aspects of health.
