Written by Natalia Laspina
Medically reviewed by Isabela Sorgio (Nutritionist, Mindful Eating Specialist)

When it comes to eating for better health, few ingredients pack as much of a punch as spinach. This leafy green is more than just a salad staple—it’s a nutrient powerhouse that supports your immune system, reduces stress, and contributes to overall wellness. In this article, we’ll explore some of the many spinach benefits and recipes that make it easy to add this superfood to your daily routine. From supporting brain health to fighting inflammation, spinach is a delicious way to nourish your body from the inside out.

How Food Affects Mood and Stress

What we eat has a direct impact on how we feel. Certain foods can trigger emotional responses that either soothe or stress the body. A warm bowl of oatmeal, for example, can feel comforting because it helps increase serotonin—a brain chemical that promotes calm and happiness. Other foods help reduce cortisol and adrenaline, two stress hormones that, when elevated for too long, can negatively affect the body. A balanced diet can not only lower blood pressure but also strengthen your immune defenses in the face of stress.

Why Spinach Should Be a Weekly Staple

Spinach is one of the most nutrient-dense foods you can eat. Here’s why you should add it to your weekly menu:

A Natural Multivitamin

• Vitamin K
  Supports bone health and blood clotting.
  
• Vitamins C and E
  Powerful antioxidants that protect against free radicals and strengthen immunity. Just half a cup of raw spinach offers nearly 50% of your recommended daily intake of vitamin C—helping reduce blood pressure and lower cortisol levels.
  
• B Vitamins (Especially Folate/B9)
  Spinach is one of the richest sources of folate, essential for red blood cell production and dopamine synthesis—linked to feelings of well-being.
  
• Magnesium
  Key for muscle function, healthy blood pressure, and stress reduction. Three cups of spinach provide about 40% of your daily magnesium needs.
  

Rich in Antioxidants

Spinach is also a substantial source of antioxidants that are obtained from carotenoids and polyphenols, which offer wide-reaching health benefits:

• Heart Health: Helps lower cholesterol and supports cardiovascular function.
  
• Anti-inflammatory Effects: Reduces chronic inflammation.
  
• Blood Sugar Balance: Supports blood sugar control thanks to its hypoglycemic effects.
  
• Cancer Prevention: Protects cells and may reduce the risk of certain cancers.
  
• Eye Health: Prevents macular degeneration with compounds like lutein and zeaxanthin.
  
• Brain Protection: Helps preserve cognitive function and may lower the risk of neurodegenerative diseases.
  

How to Enjoy Spinach: Nutritional Tips and Easy Recipes

Spinach can easily be added to your daily meals. Whether in salads, pasta, or baked dishes, it’s a versatile vegetable that fits any healthy diet. For maximum nutritional benefit, eat it fresh. If cooking, lightly steam spinach to preserve its vitamins and minerals.

Here are three easy and delicious spinach-based recipes to try at home:

Spinach and Ricotta Malfatti

These soft dumplings are perfect with tomato sauce and melted cheese.

Ingredients

• 400 g spinach
• 100 g butter
• 1 onion
• 2 eggs
• 150 g grated Parmesan
• Nutmeg
• Flour, as needed
• Tomato sauce
• Cheese for baking

Preparation

1. Wash and drain the spinach.
2. Sauté chopped onion in melted butter, then add spinach and cook briefly.
3. Let cool, then finely chop.
4. In a bowl, mix spinach with eggs, nutmeg, grated cheese, salt, and enough flour to shape the dough.
5. Scoop spoonfuls of the mixture, roll in flour, and shape into dumplings.
6. Cook in boiling salted water until they float. Remove and bake with tomato sauce and cheese until golden.
   

Spinach Pascualina Pie

A wholesome option for lunch or a light dinner.

Ingredients

• 1 onion
• 1 garlic clove
• 500 g spinach
• 200 g ricotta
• Grated cheese
• 3 eggs (1 beaten, 2 hard-boiled)
• Nutmeg
• 2 pastry dough rounds

Preparation

1. Sauté onion in olive oil, then add minced garlic.
2. Add chopped spinach and cook briefly.
3. Combine with ricotta, grated cheese, 1 beaten egg, salt, pepper, and nutmeg.
4. Place one pastry round in a baking dish, add the filling, and nestle in the 2 hard-boiled eggs.
5. Cover with the second pastry round, seal the edges, and brush with beaten egg.
6. Bake at 180°C (350°F) for 35–40 minutes, until golden.
   

Spinach and Apple Smoothie

A refreshing drink that’s easy to digest and full of nutrients.

Ingredients

• 2 apples
• 1 cup chopped spinach
• Grated ginger
• Juice of 1 lemon
• Water (as needed)

Preparation

1. Wash apples and spinach.
2. Quarter the apples and remove seeds.
3. Blend everything together with lemon juice, ginger, and enough water to reach desired consistency.
4. Serve chilled with a mint leaf garnish (optional).

Spinach is a simple, affordable, and versatile way to fuel your body with essential nutrients. Whether you enjoy it fresh in a smoothie, baked into a savory pie, or mixed into comforting dumplings, this superfood offers powerful support for your immunity, stress resilience, heart, and brain health. By incorporating more spinach into your weekly meals, you’re not just making delicious choices—you’re investing in long-term wellness.