Spinach

New research from the American Journal of Clinical Nutrition shows that a high intake of carotenoids (antioxidants such as alpha-carotene, beta-carotene, beta-cryptoxanthin, lycopene, lutein, and zeaxanthin) may protect against bone loss as you age.

Spinach is packed with beta-carotene, lutein, and zeaxanthin, which have extra benefits for the eyes and heart.

Spinach 1 cup cooked 180.00 grams 41.40 calories
Nutrient	Amount	DV (%)	Nutrient Density	World's Healthiest Foods Rating
vitamin K	888.48 mcg	1110.6	482.9	excellent
vitamin A	18865.80 IU	377.3	164.1	excellent
manganese	1.68 mg	84.0	36.5	excellent
folate	262.80 mcg	65.7	28.6	excellent
magnesium	156.60 mg	39.1	17.0	excellent
iron	6.43 mg	35.7	15.5	excellent
vitamin C	17.64 mg	29.4	12.8	excellent
vitamin B2	0.42 mg	24.7	10.7	excellent
calcium	244.80 mg	24.5	10.6	excellent
potassium	838.80 mg	24.0	10.4	excellent
vitamin B6	0.44 mg	22.0	9.6	excellent
tryptophan	0.07 g	21.9	9.5	excellent
vitamin E	3.74 mg	18.7	8.1	excellent
fiber	4.32 g	17.3	7.5	very good
copper	0.31 mg	15.5	6.7	very good
vitamin B1	0.17 mg	11.3	4.9	very good
protein	5.35 g	10.7	4.7	very good
phosphorus	100.80 mg	10.1	4.4	very good
zinc	1.37 mg	9.1	4.0	very good
choline	35.46 mg	8.3	3.6	very good
omega-3 fats	0.17 g	7.1	3.1	good
vitamin B3	0.88 mg	4.4	1.9	good
selenium	2.70 mcg	3.9	1.7	good

iron

What can high-iron foods do for you?

• Enhance oxygen distribution throughout your body
• Keep your immune system healthy
• Help your body produce energy

What events may indicate a need for more high-iron foods?

• Fatigue and weakness
• Decreased ability to concentrate
• Increased susceptibility to infections
• Hair loss
• Dizziness
• Headaches
• Brittle nails
• Apathy
• Depression

Excellent food sources of iron include asparagus, chard, spinach,turmeric, thyme and cumin seeds.

Foods rich in
iron

FoodCals%Daily Value

Soybeans29849.1%

Lentils23036.6%

Spinach4135.7%

Tofu8633.7%

Venison21731.5%

Sesame Seeds20629.1%

Garbanzo Beans26926.3%

Lima Beans21624.9%

Olives15524.6%

Navy Beans25523.8%