You probably know you should eat your veggies, but did you know they can add years to your life? Research shows that eating plenty of fruits and vegetables can help you live longer by preventing or delaying the onset of chronic diseases like heart disease or certain cancers. While all vegetables are great for you, one stands out for its potential longevity benefits—and it’s one that you probably already have in your fridge. That superstar is spinach, a nutrient-packed leafy green worth adding to your plate. Here’s why dietitians recommend eating more spinach to add years to your life.
Why Spinach Is a Longevity Star
It’s Rich in Antioxidants
If you want to live a longer and healthier life, keeping inflammation in check is a top priority. Fortunately, antioxidant-rich foods like spinach can help with this. According to Umo Callins, M.S., RD, CSSD, LD, CPT, spinach is rich in vitamin C and carotenoids like lutein and zeaxanthin, all of which help to fight free radicals and reduce inflammation.
It May Lower Your Chronic Disease Risk
Helping to delay or prevent chronic disease is a good reason to eat more spinach. Regularly eating spinach and other dark leafy greens is linked to a lower risk of many chronic conditions. For example, eating spinach may benefit heart health. “Spinach is high in nitrates, which have been shown to help blood pressure levels,” says Jamie Nadeau, RD, LDN. She adds that spinach may also reduce the risk of certain types of cancer thanks to its cancer-fighting compounds, including beta carotene, vitamin C, flavonols and other phytochemicals.
It Supports Your Gut Health
A growing body of research suggests that your gut health is an important predictor of longevity. One way to show your gut some love is to regularly eat more leafy greens like spinach, which contains fiber to support healthy digestion. For the most benefit, eat it cooked—one cup of cooked spinach has over four grams of fiber compared with less than one gram in the same amount of raw spinach. That’s not where the gut benefits end, either. Spinach is also rich in carotenoids like beta-carotene, lutein and zeaxanthin, which research has linked with greater diversity in the gut microbiome.
It May Protect Your Brain As You Age
“Your brain’s biological age is one of the strongest predictors of longevity,” says Maggie Moon, M.S., RD. That’s why reaching for spinach more often is a no-brainer for supporting your brain health. Moon adds that spinach is a longevity star since it’s high in folate, antioxidants and other phytochemicals that help with age-related cognitive decline. In fact, one study found that a high intake of green leafy vegetables such as spinach was associated with better cognitive function and slower cognitive decline.
How to Add Spinach to Your Diet
To score the most longevity benefits, you’ll want to add dark leafy greens like spinach to your plate a few times a week. The good news? Spinach is a versatile ingredient, making it easy to incorporate into meals. Here are a few of our favorite ways to add more spinach to your diet.
- Sautéed. One of the simplest ways to prepare spinach is to sauté it in a skillet with some garlic until it wilts. Moon likes to add a quick-cooking protein like eggs or shrimp to her sautéed spinach for a fast and versatile meal. For a well-rounded meal, try adding some complex carbs.
- Blend into Smoothies. Adding a handful of spinach to your morning smoothie can help you reach your daily vegetable goals while also supporting longevity.
- Use as a Salad Green. Fresh spinach makes a great base for salad. Since it has a subtle flavor, it pairs well with many different toppings. To maximize iron absorption from spinach, add vitamin C-rich foods to your salad, like bell peppers or citrus fruits.
- Add Color to Sandwiches or Wraps. Fresh baby spinach makes a great addition to your favorite sandwich or wrap to add color and nutrition, says Nadeau.
- Try Frozen Spinach. If you struggle to use up a whole package of fresh spinach before it gets slimy, try stocking up on frozen spinach instead. It still offers just as much nutritional value as fresh and can be easily incorporated into a variety of cooked dishes.
Other Veggies that Promote Longevity
If you’re not a fan of spinach or just want to mix things up, there are plenty of other vegetables that can promote longevity. “All leafy green vegetables, from arugula to romaine, are longevity heroes”, says Moon. Beyond greens, Callins notes that red and purple vegetables like cabbage and beets are also excellent additions to your diet. “They are rich in betalains and anthocyanins, which are natural pigments that have anti-inflammatory and antioxidant effects that support cardiovascular health, metabolic health and brain function”.
When it comes to choosing vegetables for longevity, variety is key. Moon suggests aiming for at least five to nine different vegetables each week to ensure you get a wide range of longevity-supporting nutrients.
Our Expert Take
Regularly eating more vegetables is a small, sustainable habit that not only supports your day-to-day well-being, but it may also add years to your life. Vegetables are packed with nutrients your body needs to combat inflammation, oxidative stress and support chronic disease prevention. Spinach is one standout veggie thanks to its nutrient-rich profile and versatility—its mild flavor makes it easy to add to dishes like smoothies, soups and stir-fries. Fresh or frozen, it’s time to stock up!
