Spinach
What is Spinach?
Spinach is a dark, leafy green veggie in the same plant family as beets and quinoa. Its chlorophyll contents are responsible for its vibrant green hues - a fun & colorful addition to smoothie recipes! Purchase fresh spinach in the spring and fall when it’s in season. And off-season, you can stock up on frozen and canned varieties! Choose organic when you’re able to reduce pesticide consumption.
Is Spinach Beneficial for Autism?
You bet! Spinach contains an impressive variety of nutrients and powerful antioxidants, including calcium, vitamin K, iron, magnesium, vitamin C, vitamin A, folate, and choline. Children with autism can benefit from spinach, and here’s why:
Gluten-free, casein-free diets and picky eating practices can raise concerns about getting enough calcium, which spinach provides. Kids with autism are more likely to have calcium deficiency, which could contribute to poor bone health [1]. Calcium and vitamin K have their roles in building strong bones.
Getting enough iron is also a concern for children with autism, and iron deficiency can be common [2]. Sleep issues and fatigue are common signs of iron deficiency; iron-rich foods like spinach can help prevent these problems. Better sleep may be possible if your child gets enough magnesium, which may improve anxiety and constipation, too [3].
Additionally, spinach is a good source of vitamin C and Vitamin A. Research shows vitamin C may benefit sensorimotor behaviors and lessen autism behavior severity [4]. Vitamin A sources, like spinach, can help prevent a deficiency seen in children with autism. Vitamin A supplements in children with autism who had a vitamin A deficiency improved their social functioning [5].
Spinach also contains brain-boosting nutrients like folate and choline. Folate is plentiful in dark leafy greens like spinach and is crucial in supporting healthy nervous system function and other B vitamins [6]. No one makes choline on their own, so choline-rich foods help your child meet their needs. Choline aids brain development and helps produce an essential amino acid called methionine, and methionine metabolism can be impaired in autism [7]. It also supports memory, learning, brain functioning, and sensory processing—which can all be impacted by autism [6].
Finally, spinach contains ample amounts of lutein and zeaxanthin, two antioxidants that can help your child’s vision and brain health [8].
BOTTOM LINE:
Spinach is an excellent food for your child because it’s loaded with plenty of nutrients and antioxidants that can fight deficiencies and unwanted symptoms and support bones, brains, vision, and overall health.
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Nutrient Breakdown
In a half cup of cooked spinach [9], you’ll find:
21 calories
2.7 g protein
0 g fat
3.4 g carbohydrates
2 g fiber
123 mg calcium
3 mg iron
79 mg magnesium
8.8 mg vitamin C
132 mg folate
17.8mg choline
472 vitamin A (RAE)
445 mcg vitamin K
Ways to Enjoy Spinach
Add spinach to a chocolate smoothie
Bake spinach into ‘green goblin’ muffins
Toss spinach into a lasagna soup
Add spinach to a baked potato
Make spinach puffs as a fun appetizer
Scramble chopping spinach into eggs
Cook spinach in turkey meatballs
Make a pasta with spinach sauce
Add spinach as a pizza topping
Whip up a cheesy spinach dip and pita chips
Spinach Alternatives
If your child doesn’t like spinach yet or is sensitive to it, here are some alternatives that are similar in nutritional value!
Authors
Written by: Gaby McPherson MS, RDN, LDN
Edited & Reviewed by: Brittyn Coleman, MS, RDN/LD, CLT
