Vegetable
Spinach
A tender dark-green leaf packed with iron, folate, and eye-protecting carotenoids — one of the simplest ways to strengthen the blood and the body.
📊 How it ranks (our editor score) — 88/100Tap to see the breakdown
🌱 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.
✨ Why it's good for you
- 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
🥗 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
🥄 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 other vitaminA natural substance your body needs in small amounts to stay healthy, like vitamin C or D. More →-C food alongside helps your body absorb the iron.
How much: A cooked cup (or two raw cups) several times a week is a gentle, generous serving. Cooking shrinks it dramatically, so a big raw handful becomes just a few spoonfuls.
Show full details & how to prepare it
Spinach is one of the great quiet workhorses of the garden. It carries plant iron and folate that the body uses to build healthy red blood cells, which is why it has long been valued for tiredness and thin, low blood. It is also rich in lutein and zeaxanthin, two carotenoids that gather in the back of the eye and help shield it from age-related wear.
The plant iron in spinach is absorbed better when you pair it with vitamin C, so a squeeze of lemon, some tomato, or a few strawberries on the side makes a real difference. A little cooking softens the oxalates and makes the greens easier on sensitive stomachs.
Ways to prepare it
⚠️ Cautions
- 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 — keep your intake steady and talk with your doctor.
📚 What others say
- A traditional iron- and folate-rich green
- Studied for eye and blood health
Learn more
🕊️ A word of encouragement
Small green leaves, eaten faithfully, quietly rebuild strength you cannot see being built. Keep tending the little daily habits.
💬 Ask Remy about Spinach
📚 Resource confidence
Based on mentions in health references
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