Discover The Best Spinach Juice Benefits for Health and Skin

Being a health-conscious person, you must have adequate knowledge regarding what to eat for good health. Then, you must incorporate spinach juice into your daily diet regime to maintain your health in an utmost way.

Spinach is a leafy green vegetable that is rich in nutrients. In Indian cuisine, spinach is used in soups and gravies. But you must be astonished to know that raw spinach juice is a powerhouse of nutrition and offers an array of health benefits. The minerals in spinach are alkaline and thus, maintain your body’s pH balance. Moreover, spinach is an ideal protein source for vegans and vegetarians.

If you are someone who doesn’t enjoy eating spinach in salads or vegetables, consider making its juice to enjoy the health benefits of spinach. In this article, we are going to unearth some more palak juice benefits.

Nutritional Profile of Spinach Juice

Blending spinach with some water and straining to get its juice is an easy way to enjoy the benefits of spinach without much preparation. However, it is important to note that there is a difference between the nutritional composition of spinach and spinach juice. A person can get the following nutrients from drinking spinach juice:

lease note that the values provided are per 100 grams of spinach.
The amount of these nutrients varies depending on the quality of spinach and the method of juice preparation. Spinach is rich in vitamins and minerals, making it an ideal addition to a healthy and balanced diet.

In addition to its nutritional content, spinach juice may offer certain benefits, including:

• Having antioxidant and anti-inflammatory properties
• Prevent obesity and cancer
• Help in managing blood sugar levels
• Help reduce blood pressure

14 Amazing Health Benefits of Drinking Spinach Juice

Being a rich source of minerals, vitamins, and phytochemicals, spinach juice potentially has numerous health benefits. Some of them are listed below:

1. High in Antioxidants

The benefits of drinking spinach juice can’t be explained in one word. Spinach juice will improve your antioxidant intake. Antioxidants neutralize free radicals and thus give you protection against oxidative stress and chronic illnesses. Spinach is an excellent source of antioxidants, including lutein, beta carotene, coumaric acid, violaxanthin, and ferulic acid. A small study was conducted on 8 people for 16 days and they consumed 8 ounces (240 mL) of spinach daily. After the study, it was revealed that spinach juice prevented oxidative damage to DNA. Animal studies have also established that spinach juice prevents oxidative stress.

2. Beneficial for your Eye’s Health

Spinach juice is flooded with antioxidants lutein and zeaxanthin which are required for maintaining healthy vision. Some studies have also purported that these compounds are effective in protecting against age-related macular degeneration (an eye condition that can cause progressive vision loss).

Several experts also believe that an increased intake of zeaxanthin and lutein will minimize the risks of cataracts ( an eye condition that clouds and blurs the lens of your eye)

Moreover, spinach juice is richer in vitamin A which is necessary for your eye’s health. You may experience dry eyes or night blindness due to the deficiency of this vitamin. Though the exact amount depends on how much water you use and whether you add other ingredients, juicing 4 cups (120 grams) of raw spinach generally gives about 1 cup (240 mL) of juice. You will get nearly 63% of the Daily Value (DV) for vitamin A from this amount of juice.

3. May lessen the Growth of Cancerous Cells

Several studies have claimed that spinach juice is beneficial in controlling the growth of cancer cells. But more studies are required to establish this claim. In a 2-week study in mice, spinach juice minimized the volume of colon cancer tumors by 56%.

Another mouse study revealed that monogalactosyl diacylglycerol (MGDG) (a compound that is found in spinach) improved the effects of radiation therapy in destroying pancreatic cancer cells.

Several human studies have also claimed that eating more leafy vegetables like spinach will reduce the risk of lung, prostate, breast, and colorectal cancer. But more human research is needed to establish this fact.

4. May Lessen Blood Pressure

Spinach contains nitrates and potassium that will elevate your blood flow and lessen blood pressure. Since spinach is rich in nitrates ( a compound that dilates your blood vessels), hence it minimizes your blood pressure. Drinking spinach juice will improve blood flow

A study was conducted on 27 people who consumed spinach soup daily and at the end of the study, it was found that spinach juice decreased blood pressure and arterial stiffness as compared to those who didn’t consume soup.

Another study was performed on 30 people who ate nitrate-rich spinach for a certain period and it has revealed that their systolic blood pressure decreased significantly after the study. One cup (240 mL) of spinach juice offers nearly 14% of the DV for potassium (a mineral that controls blood pressure by regulating the amount of sodium excreted through your urine).

5. Prevents Anemia

Spinach is loaded with nutrients, including iron; thus, it can help in the production of red blood cells. Spinach is also an astonishing blood builder. By drinking spinach juice, you are less likely to become susceptible to anaemia

6. Relieves Rheumatoid Arthritis

Spinach is alkaline by nature. Thus, it helps you to overcome rheumatoid arthritis.

A survey study reported that spinach was a popular option to improve symptoms of rheumatoid arthritis in patients with the condition. Although diet alone cannot make a huge difference, including spinach juice can be beneficial for people with this condition in managing their pain and discomfort.

7. Cure for Gum Bleeding

Spinach juice contains a higher level of vitamin C, thus, it cures gum bleeding and other gum problems.

8. Combats Stomach Problems

Spinach is a good source of fiber, thus it prevents various stomach problems like colitis, ulcers, poor digestion, and constipation.

9. Good for Pregnant Women

Spinach offers essential nutrients needed by the developing fetus. It also uplifts the amount and quality of milk production of a mother.

10. Benefits of Spinach Juice for Skin

As you grow older, your skin loses its glow, shine, and softness. Spinach is loaded with antioxidants, and thus, it makes your skin hydrated and supple. By drinking a glass of spinach juice, you can combat the signs of aging. The vitamins and antioxidants in spinach make your skin healthy and radiant. 

Vitamin A controls skin cell generation and produces mucus to protect against several infections and diseases. Spinach is a good source of vitamin A. Vitamin C in spinach protects your skin against oxidative stress, inflammation, and skin damage. Moreover, vitamin C boosts collagen production (a protein that heals your wound and maintains skin elasticity)

11. Makes your Hair Lustrous and Healthy

Spinach is rich in vitamin B complex that promotes hair growth and makes your hair lustrous. Vitamin C in spinach improves iron absorption and prevents hair loss related to iron deficiency.

12. Beneficial for The Liver

Spinach juice is believed to support liver health.
It may be recommended for patients with jaundice. It is thought to have a stimulating effect on the gall bladder, lymph circulation, and bile production.

However, individual experiences may vary, and it is important to consult with a healthcare professional for personalised advice and treatment for liver conditions.

13. Helps Control Respiratory Disorders

Spinach is considered to have mucus-clearing properties and can help individuals in preventing and recovering from respiratory diseases. The potential benefits of spinach juice may include to the management of tuberculosis, bronchitis, dry cough, and asthma.

14. Helpful During Pregnancy and Breastfeeding

Spinach is one of the richest sources of folic acid, an essential nutrient required for the healthy development of the baby and maintaining the overall health of the mother during pregnancy.

The health benefits of drinking spinach/palak juice during pregnancy, can provide nutrition to both the mother and the baby. It is considered a beneficial source of nutrition for pregnant women and lactating mothers. The health benefits of spinach juice can extend to the babies through the mother’s consumption.

15. May Help in Managing Healthy Body Weight

People who wish to lose weight or maintain a healthy weight must consider adding spinach juice to their diet. Doctors and dieticians often recommend lifestyle and diet changes for weight management, and spinach juice can be a beneficial addition to those changes. It may induce a feeling of fullness or satiety when consumed, reduce food intake, control hunger pangs, and ultimately contribute to weight loss or weight maintenance.

However, it is important to note that while spinach juice can assist in weight management, it should not replace a balanced and nutritious diet. It is always advisable to consult with a healthcare professional for personalised advice and guidance, especially if an individual is facing difficulties consuming a proper diet.

Besides, even if spinach juice does not work in reducing weight for some people, it will definitely increase their nutrient intake and promote better health.

16. Improves Immunity

Spinach is rich in various nutrients, including vitamins A, C, and E, all of which can enhance a person’s immunity and help improve the body’s ability to fight off infections. Adding spinach juice to the diet, especially for young children who are more prone to catching colds and coughs, can be beneficial due to its immune-boosting properties.

The high content of vitamin A in spinach juice is important for good vision, growth, and epithelial tissue control, in addition to improving immunity. These factors contribute to overall immune function and health.

17. Reduces the Risk of Osteoporosis

Drinking spinach juice may potentially reduce the risk of osteoporosis, especially in high-risk individuals who have a family history or underlying conditions. The presence of vitamin K in spinach juice is responsible for this benefit, as it enhances the body’s ability to absorb calcium, which is crucial for maintaining strong and healthy bones.

Vitamin K plays a vital role in regulating calcium metabolism and promoting bone mineralization. By improving calcium absorption, it helps maintain bone density and reduces the risk of osteoporosis.

Additionally, vitamin K has the added advantage of preventing calcium buildup on the walls of blood vessels, which can contribute to cardiovascular health.

Now, you have adequate knowledge regarding the benefits of palak juice to your health and skin.

How To Make Your Own Spinach Juice?

Freshly made spinach juice offers numerous health benefits, that canned or store-bought spinach juice cannot replace. People have different ways of making spinach juice with different seasonings as per their preferences. Here is a basic recipe to make it:

Ingredients:

• Two cups of spinach leaves
• Half a cup of water

Preparation:

• Start by washing the spinach properly
• Roughly chop the spinach leaves
• Add the spinach and water to a blender
• Blend until smooth
• Strain and serve the juice immediately

To make the juice cooler, one can use chilled water. Additionally, some people enhance the taste and palatability of spinach juice by adding ingredients like apple, celery, lime juice, or other flavours of their choice. These additions can provide a refreshing twist to the juice and make it more enjoyable to consume.

Other variations of spinach juice include the following:

• Spinach and pineapple juice
  • Spinach: 2 cups
  • Celery: ½ cups
  • Pineapple: 100 g
  • Green grapes: 100 g
  • Lemon juice: 4 tablespoons (tbsp)
  • Water: 150 mL
•  Spinach and Indian gooseberry smoothie
  • Spinach: 1 cup
  • Indian gooseberry: 2
  • Cucumber: ½ cup
  • Coriander: ½ cup
  • Water: 3 cups
•  Spinach apple smoothie
  • Spinach: 2 cups
  • Green apple: 1 medium-sized
  • Celery: ½ cup
  • Water: 150 mL
  • Lemon juice: 3 tbsp

Note: Adding sugar to these beverages is optional. To make the drink sweeter without impacting the palak juice benefits, one can consider adding honey or jaggery instead of sugar.

Side Effects of Spinach Juice

While spinach offers numerous benefits, it is important to be aware of the potential side effects as well. The addition of sugar to store-bought or canned spinach juice can reduce the efficiency of this potent beverage. Excessive consumption of spinach juice may lead to the following:

• Kidney stones
• Low blood pressure
• Abdominal pain
• Vomiting
• Headache
• Weak pulse
• Convulsions
• Upset stomach

Drinking spinach juice may not be as effective in aiding digestion as consuming whole spinach leaves because juicing removes the fibre content present in the whole vegetable. Fibre plays an important role in promoting healthy digestion and bowel movements.
Additionally, people who are on blood thinners must inform their doctors about their diet if they are taking any supplements or herbal home remedies such as spinach juice to avoid complications.

The Bottom Line

Spinach juice offers an array of health benefits, as it contains antioxidants and other essential components. But it is low in fibre, protein, and healthy fats, thus, it can’t be a meal replacement. To enjoy the maximum benefits, you can drink spinach along with other food items.

Spinach belongs to the same family as beetroot and kale, and it is loaded with nutrition. Eating spinach can keep one full and energetic for a decent amount of time. Spinach juice is gaining popularity in the fitness industry as a pre- or post-workout snack for its numerous palak juice benefits.

While spinach juice is beneficial for overall health due to its rich nutrient profile, individuals who don’t enjoy the taste of raw spinach juice can add other fruits and vegetables to enhance the flavour. It is important not to miss out on the goodness of spinach juice based solely on personal taste preferences, as it can impact one’s health. The best way to enjoy spinach juice is as a snack between meals or as part of a morning routine.