Spinach
Evidence-based nutritional information, health benefits, and longevity research for spinach. Serving size: 100g (3 cups raw)
Complete Nutritional Profile
Per 100g (3 cups raw)
Health Benefits
Evidence-based health benefits of spinach
Extremely high in vitamin K (604% DV) for bone health and cardiovascular function
Vitamin A (188% DV) for immune function and vision
Folate for DNA synthesis, cardiovascular health, and cognitive function
Lutein and zeaxanthin protect against age-related macular degeneration
Dietary nitrates improve endothelial function and blood pressure
Iron for oxygen transport and energy production
Longevity & Healthspan Research
Latest scientific evidence on spinach and healthy aging
How to Use Spinach
1-2 cups cooked or 3-4 cups raw daily. Cooking concentrates nutrients and reduces oxalates.
- Lightly steamed or sautéed: Increases bioavailability of carotenoids (lutein, beta-carotene)
- Raw in salads: Maximum vitamin C retention
- Added to smoothies: Convenient nutrient boost
- Avoid: Boiling which leaches nutrients; prolonged high heat
Cooking spinach with healthy fats (olive oil) increases carotenoid absorption by 3-4x. Light cooking also reduces oxalate content, improving calcium and iron absorption.
- Pair with vitamin C-rich foods (lemon, tomato) to enhance iron absorption
- Combine with healthy fats (olive oil, nuts) for better carotenoid absorption
- Add to protein dishes for complete nutritional profile
- Kidney stones (calcium oxalate type): High oxalate content may worsen condition
- Blood thinning medications: Very high vitamin K affects INR
- Hypothyroidism: Contains goitrogens (minimal effect when cooked)