When can spinach be problematic?
- People with kidney issues
Spinach contains high levels of oxalates, which are natural compounds that can bind with calcium and form kidney stones. If you have a history of kidney stones or kidney disease, it is advisable to avoid large amounts of spinach. Research shows that about 75% of kidney stones contain calcium oxalate, meaning that a high oxalate content in the diet can increase the risk of developing new stones.
Fun fact: 100 g of raw spinach contains approximately 970 mg of oxalates, while cooking reduces this amount to about 600 mg.
- People taking blood-thinning medication
Spinach is rich in vitamin K, which plays a crucial role in blood clotting. If you are taking anticoagulants such as warfarin, excessive consumption of foods rich in vitamin K can reduce the effectiveness of the medication. 100 g of cooked spinach contains 617% of the recommended daily intake of vitamin K, which can lead to difficulties in regulating blood clotting.
Tips: If you are taking warfarin, do not completely avoid spinach, but consume it in consistent amounts throughout the week to avoid sudden fluctuations in vitamin K intake.
- People with low blood pressure
Spinach contains nitrates, which help dilate blood vessels and can lower blood pressure. If you already have low blood pressure or are taking medication to lower blood pressure, consuming excessive amounts of spinach can cause dizziness, fatigue, or even fainting.
Research findings: A study from 2015 showed that consuming 200 g of spinach daily could reduce systolic blood pressure by about 5 mmHg.
- People with thyroid disorders
Spinach belongs to foods that contain goitrogens - substances that can interfere with thyroid function, especially in people with iodine deficiency. If you have thyroid issues, especially hypothyroidism (underactive thyroid), be cautious about consuming large amounts of raw spinach.
Solution: Cooking spinach reduces the amount of goitrogenic compounds, making it a better choice than consuming raw spinach.
- People with histamine sensitivity
Spinach is naturally rich in histamine, a compound that can trigger allergic reactions or worsen symptoms of histamine intolerance. If you experience itchiness, headaches, digestive issues, or a stuffy nose after consuming spinach, it could be a sign of histamine sensitivity.
Studies: In individuals with histamine intolerance, even small amounts of spinach can cause unpleasant symptoms, so it is advisable to monitor the body's response.
How to reduce the undesirable effects of spinach?
If you have any of the above-mentioned issues, it does not mean you have to completely eliminate spinach from your diet. There are some tricks to reduce its negative effects:
- Cooking or blanching: as mentioned earlier, cooking reduces the oxalate and goitrogen content.
- Combining with calcium: consuming dairy products or other sources of calcium along with spinach can lower the absorption of oxalates in the body.
- Moderation: although spinach is healthy, it is not necessary to consume it in large quantities every day.
- Diversity of vegetables: if you want to have enough nutrients but avoid the negative effects of spinach, occasionally replace it with chard, kale, or broccoli.
Spinach is still an incredibly nutritious food that offers many health benefits, but caution is needed in certain groups of people. If you have kidney issues, are taking blood-thinning medication, have low blood pressure, or thyroid problems, it is advisable to limit spinach intake or consume it in a way that reduces its potential negative effects.
In any case, the key to good health is a balanced diet that includes a variety of vegetables. Therefore, enjoy spinach in moderation and in a way that best suits your body.
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