A pregnancy diet should contain all the required nutrients. Consumption of spinach during pregnancy can provide you with protein, minerals, iron, and vitamins. It belongs to the Amaranthaceae family of flowering plants and offers several health benefits. Read on to learn more about it, including its benefits for pregnant women and more.
Is It Safe To Eat Spinach During Pregnancy?
You can consume spinach during pregnancy, but in moderation. Spinach contains folic acid, which is one of the essential nutrients that pregnant women should include in their diet. Folate or folic acid helps prevent birth defects (1). This green leafy vegetable also contains iron, which is another vital nutrient required in pregnancy (2). But see that you are not consuming spinach in excess. For instance, if you are susceptible to kidney stones, then you may want to cut down the consumption of spinach.
Nutritional Facts Of Spinach
Spinach is rich in vitamins A, C, E, and K, magnesium, folate, potassium, iron, and copper. It is also a good source of omega 3 fatty acids, dietary fiber, and flavonoids (3). According to the US Department of Agriculture, 100 grams of spinach contains 23kcal, 99mg calcium, 79mg magnesium, 558mg potassium, 28.1mg vitamin C, and 194µg folate. In addition, it also has 79mg sodium and 49mg phosphorus . All these nutrients of spinach can be beneficial to the mother and the baby.
Benefits Of Spinach During Pregnancy
The nutrients in spinach can be helpful in the below-mentioned ways:
How Much Spinach Should You Have During Pregnancy?
The Central District Health Department, Idaho, recommends one serving of spinach (half-a-cup) a day for pregnant women (9). Excess consumption of spinach might lead to some adverse effects.
Possible Side Effects Of Eating Spinach During Pregnancy
Ingesting too much of spinach when pregnant can result in some side effects such as:
Kidney stones: Pregnant women could have more chances of developing calcium phosphate stones, especially during the second and third trimester. Also, high intake of oxalate foods may result in urinary tract infections. However, consuming spinach in moderate amounts may not pose this risk (10).
Diarrhea: Expecting moms are susceptible to listeriosis and salmonellosis. Spinach leaves may have bacterial contaminants that could lead to diarrhea. Therefore, always wash the leaves properly before consumption (11).
Salicylate allergies: Salicylate, especially in the third trimester, can cause bleeding and prolong the labor. As spinach contains salicylate, minimize its consumption in the last couple of months of pregnancy (12) (13).
Ways To Include Spinach In Pregnancy Diet
You can enjoy the taste and reap the nutrient benefits of spinach in different ways.
Prepare spinach soup and enjoy it for your lunch or dinner Spinach omelet with cheese is not only healthy but also delicious
A glass of nutritious spinach smoothie could be a healthy choice You may include spinach in your vegetable salad as well Sauté spinach in olive oil and garlic, and have it with bread
Next, we answer some questions about spinach intake during pregnancy.
