While spinach juice is packed with iron, magnesium, and antioxidants, experts now advise moderation in daily consumption due to hidden health risks.
Key Highlights:
- Raw spinach contains oxalates that may hinder calcium, iron, and zinc absorption
- Excessive intake linked to kidney stone formation due to oxalate crystallisation
- Phytates and lectins in raw juice can interfere with digestion and mineral uptake
- Cooking spinach reduces oxalate content by up to 87 percent, improving nutrient bioavailability
- Recommended intake is 120–240 ml per day, ideally blended rather than juiced to retain fiber
- Best consumed as part of a balanced diet, not a stand-alone health fix
Health Advisory:
- Individuals prone to kidney issues or mineral deficiencies should avoid daily raw spinach juice
- Consult a nutritionist before adopting long-term green juice routines
Sources: NDTV Food Health Desk, Times of India Lifestyle, Vinmec Nutrition Blog 2025