The “dinosaur time” meme is all the rage on social media right now, particularly on TikTok. So unsurprisingly, food and nutrition experts across the internet are now weighing in on the benefits and potential concerns of eating spinach. This trend promotes people to consume spinach as is, in its raw state making it an easy go-to snack option during rushed times. Experts widely consider spinach to be the shining example of a nutrient-dense dark green vegetable, which USDA Dietary Guidelines recommend consuming every day. They highlight its benefits and limitations.
Spinach is a veritable powerhouse of essential nutrients — it’s high in fiber, which is friendly to digestion and can help keep blood sugar levels in check. As an added bonus, it’s full of fat-soluble vitamins. You can absorb these vitamins more effectively by pairing them with healthy fats such as avocado or olive oil. Nutritionist Samantha Peterson recommends eating spinach a few times a week as you go about consuming these fats.
Peterson warns that while spinach is a nutritional superhero with rich health-promoting properties, like anything, it’s not without its drawbacks. Like rhubarb leaves, raw spinach is rich in oxalates, compounds that can inhibit calcium absorption. This would raise the risk of kidney stone formation in those predisposed. Our improved air quality, which this rule would protect, has narrowed the gap between people with and without thyroid problems. If you have hypothyroidism, you should consider reducing your consumption of raw spinach.
Nutritional Benefits of Spinach
Spinach is one of the most nutritious foods you can eat. It’s a great source of folate, vitamin E, carotenoids, and flavonoids. To our knowledge, theirs is the first study to directly assess these nutrients and their association with lower risk of dementia and cognitive decline. USDA ARS scientist Ayanna Smart highlights the role of spinach as one of the key foods in the MIND diet, which promotes brain health across the lifespan.
Fiber Spinach is a great source of fiber, which promotes healthy digestion and leaves you feeling satisfied. This helps make it an excellent choice for those looking to maintain or lose weight. Peterson points out that handfuls of spinach can be an easily executable answer for people who feel daunted by making food.
“Nutrition doesn’t have to be complicated to be effective. I’d rather someone eat plain spinach in a moment of ‘dinosaur time’ than skip veggies altogether because they didn’t have time to make a salad.” – Samantha Peterson
Potential Concerns with Raw Spinach
Although this seemingly modest leafy green has a multitude of advantages, professionals recommend avoiding large servings of uncooked spinach on a regular basis. These oxalates can be slightly problematic for calcium absorption and, in those predisposed, can contribute to kidney stones. Additionally, anyone with thyroid issues should perhaps not rely heavily on raw spinach and instead aim to offset those greens with cooked vegetables or other fortified, mineral-rich alternatives.
Peterson recommends that people learn to do a full greening. Include additional greens such as arugula and kale with spinach to boost your nutrient levels and reduce the risk of developing adverse health effects from excessive consumption of raw spinach.
“With dinosaur time, someone may decide that the spinach they had before their meal was good enough and decide the rest of their meal doesn’t need to be ‘healthy.’” – Ayanna Smart
Practical Tips for Incorporating Spinach
To help people incorporate spinach into their diets in a sustainable way, specialists recommend realistic conservation strategies when eating spinach. Peterson recommends munching on fresh spinach straight without elaborate preparations. She says you can even make it more delicious with a sprinkle of sea salt or squeeze of lemon.
“You can even ‘dinosaur snack’ your greens with a little sea salt or lemon juice for taste and mineral support.” – Samantha Peterson
Moreover, Peterson notes that simply grabbing a handful of spinach can feel empowering and may encourage more consistent vegetable consumption in the long run.
“You don’t need a recipe or a dressing—just grab and go. It’s raw, it’s primal, it’s oddly empowering.” – Samantha Peterson
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