Healthy Foods List: Spinach

fiSpinach is low in calories and contains many antioxidants and minerals.

While it may be associated with Popeye, fresh spinach surpasses its canned counterpart in taste and nutrition. Baby spinach, with its delicate flavour, can be added to many different dishes, including omelettes and smoothies.

Health Benefits of Spinach

Spinach is a nutrient powerhouse, containing vitamins and minerals that promote muscle and bone strength. Its unique phytonutrients have anti-inflammatory and anti-cancer properties as part of a healthy balanced diet and lifestyle. Rich in fibre, spinach supports digestive health, keeps you satiated, and helps you to maintain steady energy levels.

Nutrient Breakdown of Spinach (Approximate, per 3 cups raw, 100g):

  • Fiber: 2g
  • Protein: 3g
  • Vitamin A: 188% DV
  • Vitamin C: 47% DV
  • Vitamin K: 604% DV
  • Manganese: 45% DV
  • Iron: 15% DV
  • Calcium: 10% DV
  • Copper: 6% DV
  • Folate: 49% DV
  • Magnesium: 20% DV
  • B vitamins: 4-11% DV
  • Zinc: 4% DV
  • Potassium: 16% DV

How To Use

Spinach is remarkably versatile. It is best eaten lightly cooked, which reduces oxalate content and improves calcium and iron absorption. Spinach shines in salads, sandwiches, wraps, and, smoothies. You can even blend it into sauces like marinara or pesto for an extra nutrient boost.

Nutritionist Tips

Opt for frozen spinach when cooking to maximize nutrition. Freezing immediately after picking retains nutrients in the spinach.  

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