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Food as Medicine: Spinach

  • May 21
  • 4 min read

We know that leafy greens are good for us, but recent research shows that spinach is a true standout. Over the last few years, scientists have looked closely at how spinach works at a cellular level, and the results are impressive. Far from just a basic salad ingredient, spinach contains powerful plant compounds that actively protect your heart, sharpen your brain, and fight aging. Spinach is packed with natural, dietary nitrates. When you eat spinach, your body converts these nitrates into nitric oxide, a compound that tells your blood vessels to relax and open up.


Benefits of nitrates include: 

  • Fast Results: Clinical studies show that eating a single serving of spinach can significantly lower blood pressure within just three hours.

  • Keep Vessels Young: Regular intake helps keep your arteries flexible, reducing the daily strain on your heart and offering a natural way to support long-term cardiovascular health.


You might know that spinach contains antioxidants like lutein that protect your eyesight, but neurologists have found that these same nutrients do wonders for your mind, including: 

  • Brain Efficiency: A study published in the journal Nutrients found that adults with higher levels of lutein have healthier "grey matter" structure in the brain.

  • Better Focus: In clinical trials, older adults who ate more green leaf nutrients showed noticeable improvements in attention, mental flexibility, and memory. Essentially, it helps your brain complete tasks with less effort.


Spinach also fights inflammation at a cellular level. Constant, low-grade inflammation is the hidden culprit behind many modern health issues, including joint pain and metabolic problems. Spinach acts as a natural shield.

  • Cellular Defense: Spinach contains unique vitamins and plant compounds that work together to neutralize "free radicals"—the unstable molecules that cause cellular damage and aging.

  • Calming the System: Medical models show that specific extracts from spinach leaves help turn down the body's overactive inflammatory responses, protecting your tissues over time.


Whether you choose to incorporate spinach into your food as a smoothie ingredient, a raw salad, or in our delicious spinach and glass noodle recipe below, the health benefits are undeniable! 

Glass Noodle and Spinach Salad


Ingredients

For the Egg Ribbon Garnish (Optional)

  • 3 eggs

  • Salt

  • Cooking oil


For the Salad Base

  • 6 oz mung bean vermicelli (we like these!) 

  • 3 cups fresh baby spinach

  • 1 cup carrots, finely julienned or shredded

  • 2 tbsp scallions, finely minced

  • 3 cloves garlic, finely minced


For the Dressing

  • 3 tbsp soy sauce (or tamari)

  • 1 tbsp Chinese black rice vinegar

  • 1 tbsp toasted sesame oil

  • ½ tsp sugar


Instructions

Prepare the Egg Ribbons (Optional)

  1. In a small bowl, whisk the eggs with a pinch of salt until smooth.

  2. Heat cooking oil in a non-stick skillet over medium heat. 

  3. Pour in half of the egg mixture, swirling the pan to create a thin sheet.

  4. Cook for about 1 minute until the bottom is set, flip, and cook for another 30 seconds. Remove from the pan and repeat with the remaining egg

  5. Once the egg sheets are cool to the touch, roll them up loosely and slice them into thin ribbons. 

  6. Set aside.


For the Salad

  1. Bring a large pot of salted water to a rolling boil.

  2. Add the glass noodles and cook for 3 to 5 minutes (or according to package instructions) 

  3. Drain and immediately rinse under cold water. Place the cooled noodles in a large mixing bowl.

  4. In the same pot of boiling water, blanch the shredded carrots for 30 seconds. Drain and add to the noodle bowl.

  5. Blanch the baby spinach in the boiling water for 30 seconds.

  6. Drain immediately and plunge into ice water.

  7. Gather the cooled spinach into a ball, gently but firmly squeeze out the excess water. Then add to the bowl. 

    1. You may chop the spinach into bite sized pieces if desired.

  8. In a separate small bowl, whisk together the soy sauce, black rice vinegar, sesame oil, and sugar until the sugar is fully dissolved.

  9. Add minced garlic, minced scallions, and sliced egg ribbons into the large bowl with the noodles, spinach, and carrots.

  10. Pour the prepared dressing over the salad.

  11.  Toss thoroughly until the dressing evenly coats the noodles and vegetables.

  12. Serve immediately at room temperature, or chill in the refrigerator for 15 to 20 minutes for an extra refreshing cold dish.

Jovanovski E, Bosco L, Khan K, et al. Effect of spinach, a high dietary nitrate source, on arterial stiffness and related hemodynamic measures: a randomized, controlled trial in healthy adults. Clin Nutr Res. 2015;4(3):160-167. doi:10.7762/cnr.2015.4.3.160 


Norouzzadeh M, Hasan Rashedi M, Payandeh N, Mirdar Harijani A, Shahinfar H. The effects of dietary nitrate on blood pressure and vascular health: an umbrella review and updated meta-analysis and meta-regression. J Funct Foods. 2024;114:106082. doi:10.1016/j.jff.2024.106082 


Yagi A, Nouchi R, Butler L, Kawashima R. Lutein has a positive impact on brain health in healthy older adults: a systematic review of randomized controlled trials and cohort studies. Nutrients. 2021;13(6):1746. doi:10.3390/nu13061746 


Beaupré V, Boucher N, Desgagné-Penix I. Thykamine extracts from spinach reduce acute inflammation in vivo and downregulate phlogogenic functions of human blood neutrophils in vitro. Biomedicines. 2020;8(7):219. doi:10.3390/biomedicines8070219 

This website provides general information only. Content does not constitute medical advice. Consult a healthcare professional for medical guidance.

 
 
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