Vegetable
Spinach
A tender dark-green leaf packed with iron, folate, and eye-protecting plant compounds — one of the simplest ways to nourish the blood and body.
🌱 What it is
Spinach is a leafy green vegetable that grows quickly in cool weather and is eaten raw or cooked. It's one of the most nutrient-dense leafy greens commonly available.
✨ How it may help
- A good source of iron to help support healthy blood
- Rich in folate, important for cell growth
- Contains lutein and zeaxanthin, which may help support eye health
- Provides vitamin K and other antioxidants
🥄 How to use it
Eat a generous handful most days — raw in salads, wilted into soups, or stirred into a smoothie. A squeeze of lemon or another vitamin-C food alongside helps your body absorb the iron.
🥗 Nutrition
Per 1 cup raw (30g) spinach · about 7 calories
- Iron 0.8mg
- Folate 58mcg
- Vitamin K 145mcg
- Vitamin A 141mcg
Source: USDA FoodData Central
⚖️ Caution
Spinach is high in oxalates, which can feed certain kidney stones — if you are prone to them, eat it in moderation and drink plenty of water. Its vitamin K can interfere with blood-thinning medicine like warfarin, so keep your intake steady and talk with your doctor.
🍃 A note from nature
Spinach was carried by sailors and pioneers for its keeping power, and Popeye's famous can was inspired by a (later disputed) claim about its iron content.