If the nutritional goodness of just spinach wasn’t enough, throwing in some strawberries with it will give you a fantastic combination with twice the amount of goodness. Although spinach by itself contains a lot of nutrients, strawberries can make up for the nutrients it’s low in. Wondering how? Read on to know 4 ways spinach and strawberries in combination can do wonders for you.
4 Health Benefits Of Eating Spinach And Strawberries Together
1. Higher Fiber
Fiber – what we often call roughage – is important for digestion because it eases the movement of food through the digestive tract. So, if you’re looking to ease constipation, add more fiber to your diet. A diet rich in fiber may also reduce the risk of heart disease, stroke, and diabetes.1 Eating more fiber also adds bulk to your diet and makes you feel full faster.
The recommended daily fiber intake is 25–30 g a day.2 While spinach can give you 2.2 g of fiber per 100 g, strawberries give 2 g of fiber per 100 g.3 4 So, eat a spinach and strawberry salad between your meals and increase your fiber intake.
2. Abundant Vitamin C
Vitamin C, which also goes by the name ascorbic acid, is an antioxidant. Antioxidants eliminate free radicals in your body and prevent chronic illnesses. Vitamin C is also essential for synthesizing a protein called collagen, which plays an important role in wound healing.
You need about 75–95 g of vitamin C every day.5 Eating just spinach will give you about 28.1 mg of vitamin C per 100 g.6 Add some strawberries and you’re benefited by 58.8 mg more.7 So, if you’re looking to add more vitamin C to your diet, have spinach and strawberries together.
3. Greater Folate (Vitamin B9)
Among the many B vitamins your body needs, folate is one of the most important ones. It is often present in foods in the form of folic acid. Your body needs folate to generate genetic material and for cells to divide, making it especially important for pregnant women.
The amount of folate an adult needs every day is 400 µg.8 Spinach can give you 194 µg of folate on the consumption of just 100 g.9 Strawberries, on the other hand, give 24 µg per 100 g. Although this value is quite less, strawberries are still a great source of folate.10 Using both ingredients in combination will give you a nutritious, tasty treat rich in folate.
4. Adequate Manganese
Manganese is one of the many minerals your body needs in small quantities. Your body requires it to maintain bone health, prevent osteoporosis and arthritis, and relieve premenstrual (PMS) symptoms.11
The required daily intake of manganese is 1.8–2.3 mg for an adult.12 If you’re looking to add manganese to your diet, consume both spinach and strawberries together. Spinach will give you 0.897 mg of manganese per 100 g, while strawberries will give you 0.386 mg per 100 g.13 14
If you’re looking to eat spinach and strawberries together, eat them fresh as a salad. You don’t even need to add other ingredients. However, if you wish to, you could probably top your salad off with walnuts or cashews. Benefit from the goodness of these ingredients together while enjoying a great taste.
|↑1||Anderson, James W., Pat Baird, Richard H. Davis, Stefanie Ferreri, Mary Knudtson, Ashraf Koraym, Valerie Waters, and Christine L. Williams. “Health benefits of dietary fiber.” Nutrition reviews 67, no. 4 (2009): 188-205.|
|↑2||Increasing Fiber Intake. UCSF Medical Center.|
|↑3, ↑9, ↑13||Full Report (All Nutrients): 11457, Spinach, raw. United States Department of Agriculture.|
|↑4, ↑7, ↑10, ↑14||Full Report (All Nutrients): 09316, Strawberries, raw. United States Department of Agriculture.|
|↑5||Vitamin C. National Institutes of Health Office of Dietary Supplements.|
|↑6||Full Report (All Nutrients): 11457, Spinach, raw. United States Department of Agriculture.|
|↑8||Folate. National Institutes of Health Office of Dietary Supplements.|