Spinach contains a large amount of antioxidants, vitamins and essential minerals. 100g of spinach contains more than 28mg of vitamin C, nearly 3g of plant protein, and is especially rich in substances such as folate, magnesium, potassium, iron, and vitamin K, all of which have the effect of supporting detoxification, fighting inflammation and regulating blood pressure.
Dr. Josh Axe, a nutritionist and founder of DrAxe.com, said spinach is one of the best vegetables for the liver because it helps stimulate the production of liver detoxification enzymes and contains chlorophyll - a substance that can purify the blood, supporting the elimination of toxins accumulated in the liver and kidneys.
The liver is the first organ to receive nutrients from the digestive system and is also a place to process toxic substances.
The flavonoids and carotenoids in spinach have strong antioxidant properties, helping to reduce liver cell damage caused by oxidative stress.
A study published in the American Journal of Clinical Nutrition (AJCN) showed that regular consumption of spinach helps increase glutathione levels - an endogenous antioxidant that plays an important role in the liver's detoxification process.
Thanks to its rich vitamin K and folate content, spinach also supports protein synthesis and improves liver function in people with non-alcoholic fatty liver disease (NAFLD).
The kidneys play a role in filtering blood and regulating blood pressure. One of the important factors for healthy kidneys is controlling blood pressure and reducing the burden of filtering toxins in the blood. Potassium and magnesium in spinach help maintain stable blood pressure, while supporting electrolyte balance.
However, for people with end-stage kidney failure, it is necessary to consult a doctor because high potassium levels can be a double-edged sword if the kidney's potassium filtering function has seriously decreased.
Spinach is very good for the kidneys, especially during prevention. However, for patients on dialysis, the diet needs to be personalized to avoid potassium overload.
Spinach can be flexibly processed: stir-fried with olive oil, cook soup, steam or make smoothies with apples, bananas, and lemons. Simple processing helps keep important nutrients.
Avoid cooking too much because high temperatures can lose vitamin C and folate - two substances that are essential for the liver.
If you eat raw (in salads or smoothies), you should wash and soak in diluted salt water to ensure food hygiene and safety.
