Spinach

Spinach, a leafy green vegetable, is renowned for its nutritional richness and health benefits. It's scientifically known as Spinacia oleracea and belongs to the Amaranthaceae family.  

  

**Health Benefits:** 

1. **Rich in Vitamins and Minerals**: Spinach is loaded with vitamins A, C, K, and several B vitamins, along with essential minerals like iron, calcium, and magnesium. 

2. **Eye Health**: Contains lutein and zeaxanthin, which are beneficial for eye health. 

3. **Antioxidant Properties**: High in antioxidants, which can reduce oxidative stress and combat free radicals in the body. 

4. **Heart Health**: The nitrates in spinach may help regulate blood pressure levels, benefiting heart health. 

5. **Bone Health**: High vitamin K content is crucial for bone health. 

  

Now, let's look at its nutritional profile in a table format. Here's the nutritional content of raw spinach per 100 grams: 

  

| Nutrient             | Amount in 100g of Spinach | % Daily Value* | 

|----------------------|---------------------------|----------------| 

| Calories             | 23                        | --             | 

| Total Fat            | 0.4 g                     | <1%            | 

|   - Saturated Fat    | 0.06 g                    | <1%            | 

| Cholesterol          | 0 mg                      | 0%             | 

| Sodium               | 79 mg                     | 3%             | 

| Total Carbohydrates  | 3.6 g                     | 1%             | 

|   - Dietary Fiber    | 2.2 g                     | 8%             | 

|   - Sugars           | 0.4 g                     | --             | 

| Protein              | 2.9 g                     | 6%             | 

| Vitamin D            | 0 µg                      | 0%             | 

| Calcium              | 99 mg                     | 8%             | 

| Iron                 | 2.7 mg                    | 15%            | 

| Potassium            | 558 mg                    | 12%            | 

| Vitamin A            | 469 µg                    | 52%            | 

| Vitamin C            | 28.1 mg                   | 31%            | 

| Vitamin K            | 482.9 µg                  | 403%           | 

*Percent Daily Values are based on a 2,000 calorie diet. 

Spinach's low calorie and high nutrient content make it an excellent addition to a healthy diet, whether it's enjoyed raw in salads, steamed, or as part of various dishes.