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Spinach

  • Spinach

A leafy green superfood packed with iron, calcium, and antioxidants that support overall health.

Mon, Jun 30, 2025

Spinach is a nutrient-dense leafy green vegetable loved for its mild flavor and health benefits. Used in salads, curries, smoothies, and sautés, it's known for boosting energy and supporting bone health.

Spinach at a Glance

Spinach is a leafy green vegetable rich in iron, calcium, and vitamins A and C. It supports healthy skin, eyes, and boosts immunity.

Health Benefits

  • ✅ High in iron and promotes healthy red blood cells
  • ✅ Rich in antioxidants like lutein and zeaxanthin for eye health
  • ✅ Supports bone health with Vitamin K and calcium
  • ✅ Boosts immunity and reduces inflammation
  • ✅ Helps regulate blood pressure

Nutritional Information (Per 100g Raw Spinach)

NutrientAmount
Calories23 kcal
Iron2.7 mg
Calcium99 mg
Vitamin K483% of RDI
Folate49% of RDI

How to Use / Consume

  • 🥗 Eat raw in salads or sandwiches
  • 🍛 Cook in curries or soups
  • 🧃 Blend in smoothies
  • 🥬 Sauté with garlic for a quick side dish

Precautions (Cons)

  • ❗ High oxalates may interfere with calcium absorption
  • ❗ Can cause kidney stones if consumed in excess
  • ❗ Cooking reduces some vitamin content

Fun Facts / Trivia

  • 🥄 Spinach was made famous by Popeye as a strength food
  • 🌿 Native to ancient Persia, spinach spread through Europe in the 11th century
  • 🍃 Spinach grows best in cool weather
  • 🧠 Rich in nitrates, it helps enhance brain function

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