Institute of Good Manufacturing Practices India®

(An Autonomous Body Recognized by Ministry of Commerce & Industry, Government of India)

Among leafy green powerhouses, spinach packs an impact

Spinach has long been associated with Popeye, but the Hulk may be a better role model for healthy eating discussions. Packed with nutrients, spinach stands out among leafy greens for its nutritional density, providing vitamins A, C, and B9 (folate). With only 7 calories per cup, spinach delivers 121% of the daily recommended vitamin K for men and 161% for women, surpassing other vegetables like lettuce, broccoli, and cabbage. Cooked spinach boosts vitamin A intake and offers higher levels of magnesium, potassium, and iron. Additionally, spinach is rich in phytochemicals, acting as antioxidants with potential health benefits. Lutein found abundantly in spinach, supports eye and brain health. Despite its nutritional advantages, spinach contains oxalates, which can hinder mineral absorption, and purines, though studies show minimal effect on gout risk. When preparing spinach, boiling can reduce oxalate content, while pairing it with a little fat aids nutrient absorption. Ultimately, enjoying spinach in any form can contribute to a healthy diet.