What happens when you eat spinach every day?

(Dan Tri Newspaper) - Refreshing, nutritious, and easy to grow, Malabar spinach has long been a familiar dish for many Vietnamese families during the summer.

In the summer, many Vietnamese families can't do without a bowl of refreshing jute mallow soup. This easy-to-grow and easy-to-eat vegetable is not only a familiar dish but is also considered a "mild remedy" that helps cool the body and promote bowel regularity.

Malabar spinach – a common vegetable rich in nutrients.

Malabar spinach is a succulent leafy green vegetable, popular in tropical Asian countries. According to the U.S. Department of Agriculture (USDA), 100g of Malabar spinach contains approximately 19kcal, 8000IU of vitamin A, 102mg of vitamin C, along with many minerals such as iron, calcium, potassium, magnesium, and soluble fiber.

A special feature of Malabar spinach is its high mucilage content – ​​a type of natural polysaccharide – which helps soothe the stomach and intestinal lining. This is why Malabar spinach is often recommended for cases of internal heat, constipation, or mild digestive disorders.

The outstanding benefits of consuming Malabar spinach regularly.

According to PubMed, spinach offers many health benefits when consumed in moderation. The fiber and mucilage in the vegetable help promote bowel movements, prevent constipation, and reduce the risk of hemorrhoids. For the elderly and children, spinach soup is a good choice to maintain a healthy digestive system.

Malabar spinach has many health benefits (Photo: Getty).

Furthermore, the high amount of vitamin A in spinach plays an important role in protecting mucous membranes, vision, and skin. Antioxidant compounds such as lutein and zeaxanthin help slow down macular degeneration – a common cause of blindness in the elderly.

The vitamin C in spinach also contributes to boosting immunity, helping the body produce white blood cells, and supporting collagen synthesis – an essential element for healing damaged tissue and maintaining skin firmness.

Some studies at Mahidol University (Thailand) have also indicated that extracts from Malabar spinach can reduce levels of "bad" cholesterol in the blood and improve vascular elasticity, contributing to the prevention of cardiovascular disease.

Side effects of eating too much spinach.

Despite its many benefits, according to the World Health Organization (WHO), consuming leafy green vegetables high in oxalates over a long period can affect kidney function. Spinach is among the vegetables with a significant amount of oxalates – a substance that, when combined with calcium, forms crystals that accumulate in the kidneys.

People with a history of kidney stones, especially calcium oxalate stones, should be cautious when eating Malabar spinach too frequently or in combination with calcium-rich foods like milk. Additionally, those with bloating or diarrhea should avoid consuming too much raw Malabar spinach as it may cause digestive problems.

A study by the National University of Singapore also warned that eating too much spinach over a long period of time can reduce the absorption of iron and calcium due to the presence of phytate – a compound that hinders the binding of minerals to the body.

Malabar spinach is a healthy food, but it shouldn't be eaten more than 3-4 times a week, and should be alternated with other vegetables such as spinach, amaranth, and squash. When preparing it, boil, make soup, or stir-fry it to reduce oxalate and phytate levels, and combine it with foods rich in vitamin C such as tomatoes, oranges, and lemons to increase iron absorption.

For young children, the elderly, or those recovering from illness, it is preferable to eat thoroughly cooked Malabar spinach. People with gout should also limit their consumption because Malabar spinach can stimulate the production of purines – substances that increase uric acid in the blood.

Source: https://dantri.com.vn/suc-khoe/dieu-gi-xay-ra-khi-an-rau-mong-toi-hang-ngay-20250613085212204.htm