We know that getting lots of folic acid, vitamins, and other nutrient-rich foods is essential during pregnancy.
A pregnancy diet demands constant attention, not only when knowing what we can eat but monitoring and staying up to date on what we can’t eat.
So if you’ve wondered if it’s OK to eat spinach during pregnancy, this is the article for you.
In this article, we’ll discuss how to get the essential nutrients necessary for pregnant women to reap the health benefits of the proper pregnancy diet and the ability to keep the baby healthy and developing on track.
Is spinach good for pregnancy?
Good old Popeye, the Sailor Man, showed some of us how consuming spinach was good for our muscles and maintaining a healthy diet.
While it’s just a cartoon, raw spinach is, for many, delicious, and eating spinach is a great way to have a low-calorie addition to a meal.
When it comes to pregnant women, however, they have to worry over every little thing that they eat including eating spinach.
Foods that are OK to eat when you’re not pregnant are sometimes not OK to eat during pregnancy. So for those who love to consume spinach, there’s good news.
Not only can you eat spinach during pregnancy, but it’s a great source of folic acid, and the health benefits are numerous.
So go ahead and channel that inner spinach-loving sailor, and consume spinach during pregnancy if you enjoy the taste!
The benefits of eating spinach during pregnancy
Your pregnancy diet should contain leafy vegetables, fruits, meat, healthy starches, and enough calories to keep you and your baby healthy.
If you like to eat spinach, there’s good news, especially if you’re one of the many pregnant women who enjoy eating spinach.
There are a lot of health benefits to consuming spinach.
The following are just a few of the perks to the pregnancy diet that a pregnant woman can count on when she eats spinach during pregnancy.
1. Full of nutritional value and low on calories
Spinach during pregnancy is an excellent choice because it has a lot of nutrition and few calories. This means it’s a better choice than many foods that may have some nutritional value but are loaded with calories.
Eating for two is a myth
Try to remember during pregnancy that you aren’t eating for two.
While you need to consume more calories during pregnancy than you would otherwise, it’s not a limitless number, and it’s not astronomical.
Women who were a healthy weight before pregnancy only need to consume 340-450 extra calories per day.
2. High in folic acid
Neural tube defects can be devastating, and if they can be prevented by eating spinach and other nutrient-rich foods during pregnancy, then that’s a simple action that we should all strive to accomplish.
Folic acid is critical in preventing neural tube defects like spina bifida. Folic acid also helps prevent low birth weight, congenital disabilities, and premature birth.
3. Great source of vitamin C
When we think of Vitamin C, most of us think of oranges.
However, many other foods have a much higher Vitamin C content than those tasty citrus fruits, with less sugar.
Eating spinach during pregnancy can give you lots of Vitamin C. This is one of the essential vitamins, and they aid in the growth, maintenance, and development of the immune system.
4. Helps maintain blood pressure levels
Due to the potassium in spinach, consuming spinach during pregnancy can help you keep your blood pressure levels where they need to be.
This is great for moms who have high blood pressure during pregnancy.
5. Vitamin B
B Vitamins are great for a baby’s brain and nervous system, and many health articles will tell you that getting lots of B vitamins during pregnancy is very important.
Luckily, spinach is an excellent source of both Vitamins B1 and B2.
Another great thing about Vitamin B is that it aids in the development of the reproductive tissues of the fetus. It also helps to develop the internal organs of your baby safely.
6. Iron
Iron is necessary to produce red blood cells, which can help prevent anemia, a common issue during pregnancy for many women.
Due to an increase in blood volume by up to fifty percent during pregnancy, eating spinach can help you with its rich source of iron.
7. Vitamin E
Because there is calcium in small amounts, spinach also promotes bone health. It also contains Vitamin E, which is excellent for your body.
Vitamin E helps to maintain good vision, prevent asthma, and even keep your cholesterol levels in check.
Other benefits
If you eat spinach while you’re pregnant, you are helping yourself and your baby in many ways. Aside from what’s already been mentioned, spinach during pregnancy also means that you get lots of calcium, fiber, Vitamin K, and antioxidants.
And because it’s a rich source of protein, not only does it help you meet protein requirements, but it also helps in the production of amino acids.
Is it better to eat spinach raw or cooked?
Raw spinach is better for you regarding how much the essential vitamins play into your diet. When you cook spinach, you still get lots of nutrients, but the cooking process and the high heat start to break down some nutrients.
So if you’re pregnant and enjoy a nice spinach salad, you’re in luck. Fresh spinach contains many nutrients to boost your immune system, regulate blood pressure levels, and even your baby’s brain!
All this from a simple spinach salad? Who knew it could be so easy and tasty?
How much spinach should a pregnant woman eat?
To maintain a healthy pregnancy and get all the many health benefits associated with fresh spinach and spinach leaves, you should try to eat spinach in moderation. Still, including it during the first trimester is the best time to partake.
Your growing baby needs the most nutrients to facilitate healthy development during the first trimester. One small bowl of spinach leaves, baby spinach, or raw spinach is a great way to promote good health.
Can you eat too much spinach?
The answer here is not super clear. While eating spinach leaves and other forms of this leafy green is good for you, too much of a good thing isn’t so good.
Kidney stones and spinach
Spinach has a lot of purines, which turn into uric acid when it’s in vast amounts in the body. This can lead to kidney stones.
Spinach can also lead to stomach pain and other gastrointestinal issues, so it’s best to practice moderation when eating spinach during pregnancy.
Half a cup or so of this tasty food will give you a rich source of vital nutrients found in food. Excess consumption of anything can lead to issues, and kidney stones are horribly painful.
How much spinach you consume can also impact your gut health.
UTIs and spinach
Also, expecting mothers should be careful not to consume spinach in large amounts because it can cause urinary tract infections.
Maintaining good reproductive and vaginal health during pregnancy is essential.
Having a UTI is miserable for any woman, regardless of pregnancy status. When pregnant women have one of these infections, it becomes even more of an issue and can lead to more serious complications.
The problem with oxalic acid and spinach
Spinach contains oxalic acid, which can cause problems. This is because when eaten in large amounts, the spinach can cause a buildup of this acid, compromising the ability of the body to absorb and properly utilize certain minerals.
Constipation or diarrhea
Two opposite ends of the bowel movement spectrum are caused by too much spinach.
Women who eat a lot of spinach have reported constipation or diarrhea. Both can be issues while pregnant. This is yet another reason to eat spinach in moderation.
Can you get food poisoning from spinach?
Many vegetables and fruits are sprayed with pesticides and are not thoroughly cleaned before being sold, if at all.
While spinach is a rich source of many nutrients, you should always wash it thoroughly before eating it to avoid food poisoning.
What about spinach juice?
Spinach juice is high in all the same nutrients found in the raw form of spinach and is perfectly healthy and acceptable to consume.
Is bagged spinach salad safe?
Due to the risk of foodborne illness associated with bagged fresh spinach and other salads, washing the mixture after you purchase it is essential.
Also, check before purchase if there has been a recall. Bagged salads, in general, have been subject to many recalls in the recent past.
Frozen and canned spinach
Frozen spinach is a great option to get your nutrients. Just cook it appropriately to avoid zapping out the benefits to your health during the cooking process.
Canned spinach is also perfectly safe. Just be sure to check the expiration date.
Other popular foods and pregnancy diet
Pregnant mothers may also be curious about other popular foods and whether they are a healthy choice to add to their pregnancy diet.
Can you eat hot dogs while pregnant?
Hot dogs are not considered a healthy food, to begin with. However, if you enjoy eating them, doing so in moderation is OK as long as they are heated thoroughly.
Listeria can occur when meats are not adequately heated. As such, always be sure to cook hot dogs before eating them.
While consuming this food won’t do anything to aid in fetal development, it’s OK to eat them now and then.
Can you eat spicy food while pregnant?
Spicy foods are great for heart health and are also suitable for acting as an anti-inflammatory during pregnancy. The only drawback is that they can be rough on the digestive system for some women and cause a fair amount of indigestion.
If you’re going to indulge in spicy foods, it may be a good idea to do so long before bedtime, as heartburn tends to get worse if you are in a supine position, such as lying in bed.
Can you eat honey while pregnant?
Due to botulism, many pregnant women worry about this confusing food.
Most of us know or have heard that babies cannot have honey until after they are one year old due to the risk of botulism associated with the food.
However, during pregnancy, honey is perfectly safe to consume. You don’t have to worry about getting ill or hurting your baby.
Can you eat grapes while pregnant?
Grapes are generally considered safe to eat when pregnant, in moderation. Some doctors advise against it due to the low risk of a toxin that can cause illness, but most doctors say that eating grapes in moderation is OK.
Adding spinach and making a salad with grapes is a great and tasty way to incorporate spinach into one of your daily meals!
How to stay healthy during pregnancy with food
Pregnancy is a tightrope walk of ensuring you get all the nutritional facts associated with the foods you consume to get an adequate amount of everything you need to stay healthy.
Avoiding foodborne illness, congenital disabilities, abdominal cramps, gestational diabetes, and too much sugar are all things expectant mothers do.
However, eating spinach in moderation is not only OK during pregnancy; it’s recommended. Go ahead and enjoy the spinach salad!