{"id":235161,"date":"2025-10-31T03:09:12","date_gmt":"2025-10-31T03:09:12","guid":{"rendered":"https:\/\/www.newsbeep.com\/uk\/235161\/"},"modified":"2025-10-31T03:09:12","modified_gmt":"2025-10-31T03:09:12","slug":"magnesium-in-spinach-benefits-explained","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/uk\/235161\/","title":{"rendered":"Magnesium in Spinach: Benefits Explained"},"content":{"rendered":"

More and more, we\u2019re hearing about the importance of magnesium.<\/a> Among other things, the essential mineral is beneficial for reducing inflammation, improving sleep<\/a>, and even repairing DNA. \u201cMagnesium participates in many of the physiological functions of the body,\u201d confirms nutritionist Itziar Dig\u00f3n<\/a>.<\/p>\n

While you can certainly take magnesium supplements<\/a>, it\u2019s even better to get it the old-fashioned way: by eating a magnesium-rich diet filled with fruits and vegetables<\/a>. You can turn to foods high in magnesium, like pumpkin seeds or black beans, but the one food that\u2019s an especially excellent source? Spinach. Not only is spinach filled with magnesium, but it can be cooked in many ways without lowering the nutritional quality of the mineral. Nutritionist Paula Martin Clares<\/a> notes that the leafy green is great for the \u201chealth of the skin, hair, and bones because\u2014in addition to magnesium\u2014it contains calcium, iron, potassium, phosphorus, B vitamins, and vitamins A , C, E, and K.\u201d<\/p>\n

AccordionItemContainerButtonSpinach is one of the most magnesium-rich food options you can add to your diet.Magnesium is crucial for many bodily functions, including our metabolism and energy.Whether through a salad or a green smoothie, you can easily add spinach to any diet.Why is everyone so obsessed with magnesium?<\/p>\n

Much like vitamin D<\/a>\u2014which has also been receiving plenty of attention lately\u2014magnesium is one of the nutrients many of us generally lack. However, we need it: magnesium is involved in hundreds of functions. \u201cIt keeps the muscles and immune system in good condition,\u201d Dig\u00f3n explains to us, noting that it can also reduce fatigue<\/a>. Studies also show that magnesium can help lower blood pressure<\/a>.<\/p>\n

Isabel Vi\u00f1a Bas, resident doctor of endocrinology and nutrition at the supplement brand IVB Wellness Lab<\/a>, explains further: \u201cMagnesium is the second most abundant mineral within each of our cells. Its role in the body is ubiquitous, as it is needed for more than 300 metabolic reactions, two of the most important being correct muscle contraction and relaxation (including blood vessels and the heart) as well as correct nerve transmission.\u201d However, studies<\/a> confirm that many people are magnesium deficient, with common symptoms<\/a> that include muscle heaviness, insomnia, and fatigue.<\/p>\n

Magnesium in spinach<\/p>\n

Magnesium, which also has bowel-stimulating properties, can aid in detoxing the body<\/a> as well. With 24 mg of magnesium per cup of raw spinach, eating the green is a win-win for keeping everything running smoothly.<\/p>\n

Other Benefits of Spinach<\/p>\n

A tried-and-true superfood that\u2019s low in calories (just 7 calories per cup), registered dietitian nutritionist Lauren Manaker<\/a> calls spinach a \u201cnutritional powerhouse.\u201d Other than being a good source of magnesium, Manaker says that you can find nutrients such as calcium to support bone health, potassium<\/a> to support heart health, and non-heme iron to help the body transport oxygen. You\u2019ll also find that the leafy green is a rich source of vitamins like vitamin K<\/a>, which helps with blood clotting, vitamin A<\/a> for skin health, and vitamin C to boost your immune system and help with collagen and folate production.<\/p>\n

But it doesn\u2019t stop there. She says that spinach is a source of fiber, antioxidants like lutein and zeaxanthin to support eye health, and compounds like nitrates, which can help improve blood flow. And as the doctor Olivier Courtin-Clarins notes in his book Beauty in My Recipes<\/a>, spinach also promotes digestive well-being<\/a> thanks to its high fiber content. And because of its low calories and high fiber content, studies show that it can lower blood sugar levels<\/a>.<\/p>\n

Is it better to eat spinach raw or cooked?<\/p>\n

Leafy greens like spinach can be eaten raw or cooked since cooking does not destroy magnesium\u2014in fact, the magnesium in spinach actually increases after cooking; cooked spinach contains 157 mg of magnesium. \u201cWhile it\u2019s true that cooked vegetables<\/a> lose a certain amount of water-soluble vitamins, the capacity of the body to absorb minerals such as magnesium, iron, and calcium<\/a> is actually increased after cooking since the molecular structure changes to become more bioavailable,\u201d explains Dig\u00f3n. To that end, she recommends eating cooked spinach at night to aid digestion and absorption for a good night\u2019s sleep<\/a>.<\/p>\n