The best vegetable that will help you fight fatigue and gain energy

Feeling low on energy, tired , or having trouble sleeping may be related to a deficiency of magnesium or iron , two minerals essential for proper body function. While magnesium promotes relaxation and improves sleep quality, iron is essential for transporting oxygen to tissues. Both are essential for keeping us active and vital, and a deficiency can result in fatigue, muscle weakness, or insomnia.

A simple and effective way to incorporate them into your diet is through the consumption of spinach , a leafy green vegetable packed with nutrients. This food stands out not only for its magnesium and iron content, but also for its richness in vitamins, fiber, antioxidants , and compounds with properties beneficial to overall health.

The benefits of eating spinach

Magnesium plays an essential role in more than 300 biochemical reactions in the body. It helps reduce stress , improve sleep quality , and prevent muscle fatigue . It's also involved in cellular energy production and protein synthesis. According to the health portal Healthline , cooked spinach provides about 158 ​​mg of magnesium per cup (180 g), which is equivalent to 37% of the recommended daily value for an adult.

In addition, this mineral acts as a natural relaxant by binding to GABA receptors in the brain, helping to calm the mind and prepare the body for sleep. It also regulates melatonin , the hormone that determines sleep-wake cycles. Therefore, regular consumption is associated with more restful sleep.

Iron is another essential nutrient found in abundance in spinach. Its main function is to allow red blood cells to carry oxygen throughout the body. A deficiency can lead to iron deficiency anemia , the symptoms of which include exhaustion, weakness , palpitations, dizziness, or even brittle nails. Spinach offers a rich plant source of iron, ideal for people on meat-free diets or for women of childbearing age, who are more likely to have low levels of this mineral. To improve its absorption, it is recommended to consume it with foods rich in vitamin C.

Much more than iron and magnesium

Spinach, native to Persia, is one of the most nutritionally complete foods. It provides vitamins A, C, E, and K , folic acid , manganese , potassium , and a large amount of fiber that contributes to healthy digestion.

Its antioxidant content also makes it an ally against oxidative stress , cellular aging, and the risk of chronic diseases. These include MGDG and SQDG, two lipids that may have anticancer effects . Furthermore, the insoluble fiber present in this vegetable helps prevent constipation by increasing stool volume and speeding up intestinal transit.