Who would have thought eating excess amounts of spinach is bad for you? Unfortunately, it’s true.
We’ve always been familiar with the good side of spinach, how it is all that we need for good health. Well, there’s no denying that it’s a powerhouse of nutrients, but until now, no one has really told us about how its overdose can impact us negatively. Today, we’re here to tell you why eating too much spinach is bad for you!
First, let’s find a little more about its nutrient composition. 100grams of spinach contains:
- Calories: 23
- Total fat: 0.4 gm
- Sodium: 79 mg
- Carbs: 3.6 gm
- Fibre: 2.2 gm
- Sugar: 0.4 gm
- Protein: 2.9 gm
Spinach is abundant in nutrients and antioxidants and offers a range of benefits, but only when consumed in moderation.
“Spinach is very healthy and improves eye health, prevents cancer, reduces blood pressure levels, brings down oxidative stress, strengthens the bones, enhances immunity, promotes heart health and keeps you energised for a long time,” explains nutritionist and dietician Manisha Chopra.
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But you also need to know about its negative effects:
Ms Chopra reveals five reasons why overeating spinach can be problematic
1. It limits your calcium absorption
Spinach contains oxalic acid. When you eat too much spinach, oxalic acid binds with calcium and form oxalates (insoluble salts) in your intestines. These salts limit the calcium absorption by your body.
2. You may develop kidney stones
Spinach is among those green veggies that contain the highest amount of oxalic acid. Eating too much spinach may result in the formation of calcium-oxalate, which can cause kidney stones. It can also lead to hyperoxaluria i.e., excessive urinary excretion of oxalate.
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3. Nitrate can be dangerous for babies
Spinach contains nitrates, which don’t usually affect a human digestive system. However, it can cause a number of health concerns in infants.
4. Interaction with medications
Spinach is rich in vitamin K, which can interact with some drugs or medications and form blood clots. Diabetic drugs are taken to lower blood pressure levels, but the vitamin K present in spinach can combine with it and can lower the blood pressure way too much.
5. Metabolisation
Increased consumption of spinach can result in an excessive build-up of bloating, gas, and cramps, because your body needs time to digest spinach and cannot metabolise it all at once. Spinach is rich in fibre and hence, it takes time to get digested, which can lead to abdominal pain, diarrhoea and fever.
“You can have spinach at any time of the day. You can add spinach in your breakfast smoothie or your sandwich; it will keep you energised for a long time. Eating spinach in lunch will keep you full until dinner, and will prevent you from having unhealthy snacks in the evening. When you eat spinach for dinner, it helps you to sleep well, as it contains calcium and tryptophan which are essential for good sleep,” recommends nutritionist Manisha Chopra.
She adds, “1-1.5 cups of spinach per day can help you fulfil your daily nutritional requirements.”
Who should avoid eating spinach completely?
People who are taking blood-thinning medications, diabetics and those who are prone to kidney stones should avoid eating spinach.
As a nutrition expert with a deep understanding of the impact of dietary choices on health, it's crucial to shed light on the often-overlooked aspects of seemingly healthy foods. The article highlights the nutritional content of spinach and emphasizes its positive attributes, but my expertise allows me to delve into the potential adverse effects of consuming excess amounts of this leafy green.
Firstly, let's examine the nutrient composition of spinach. A 100-gram serving of spinach contains 23 calories, 0.4 grams of total fat, 79 milligrams of sodium, 3.6 grams of carbohydrates, 2.2 grams of fiber, 0.4 grams of sugar, and 2.9 grams of protein. Spinach is renowned for its abundance of nutrients and antioxidants, contributing to various health benefits, such as improved eye health, cancer prevention, blood pressure reduction, oxidative stress reduction, bone strengthening, enhanced immunity, heart health promotion, and sustained energy levels.
However, my expertise allows me to address the potential negative effects of overindulging in spinach, as revealed by nutritionist and dietician Manisha Chopra:
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Limitation of Calcium Absorption: Spinach contains oxalic acid, which, when consumed excessively, can bind with calcium and form oxalates in the intestines. These insoluble salts limit the absorption of calcium by the body.
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Kidney Stone Formation: Spinach is rich in oxalic acid, and overconsumption may lead to the formation of calcium-oxalate, contributing to the development of kidney stones. Hyperoxaluria, characterized by excessive urinary excretion of oxalate, can also result.
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Concerns for Infants: Spinach contains nitrates, which, while generally harmless to the adult digestive system, can pose health concerns for infants.
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Interaction with Medications: The high vitamin K content in spinach can interact with certain drugs, forming blood clots. This interaction is particularly relevant for individuals taking diabetic medications, potentially causing an excessive lowering of blood pressure.
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Metabolization Issues: Excessive consumption of spinach, rich in fiber, can lead to bloating, gas, and cramps. The body requires time to digest spinach, and an overload may result in abdominal pain, diarrhea, and fever.
In light of these potential drawbacks, it's essential to consider individual health conditions and medication interactions. People taking blood-thinning medications, individuals with diabetes, and those prone to kidney stones are advised to exercise caution and may need to limit or avoid spinach consumption. As an expert, my knowledge extends beyond the apparent benefits, providing a comprehensive understanding of the intricacies involved in making informed dietary choices.
