Spinach is a great source of minerals making it well known for bone health.

Spinach is a dark leafy green high in antioxidants and minerals, it’s one of the most popularly used dark leafy salad greens. It was popularized by Popeye, with him eating spinach out of a can — although raw and fresh spinach is the best option. Spinach comes in several varieties, baby spinach being the most popular and delicately flavored of them all. Spinach is a great dark leafy green to sneak into other salads without having a “green” taste to them, but particularly work well in smoothies or salads.

How to Use:

In Salads, smoothies, on sandwiches, blended into sauces like marinara or basil pesto, etc.

Nutrient Breakdown of Spinach:

*per 100g (about 3 cups raw)

Fiber | 2g fiber in about 3 cups raw spinach

Protein | 3g protein in about 2 cups raw spinach

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 various B vitamins

Zinc | 4% DV

Potassium | 16% DV


Omega-3 fatty acids

Spinach is a great source of minerals making it well known for bone health and also, as Popeye put it, to build strong muscles as well. Spinach contains special phytonutrients that have been shown to help decrease inflammation in the body as well to have anti-cancer benefits. As with most fruits and vegetables, spinach contains great amounts of fiber which help our digestive system moving, keeps us fuller for a longer period of time, and releases a steady flow of energy into our bodies.

Where to Purchase:

Health food stores, grocery stores, or farmers markets.

Tips and Tricks:

If you’re cooking spinach, opt for the frozen varieties you’ll get more for your money and the nutrition after cooking will be very comparable if you started out using the raw spinach. Keep raw spinach for eating raw, using in smoothies, etc.