Greens, Spinach
About This Food
A leafy green native of Asia, spinach was brought to Europe by the Moors when they conquered Spain in the eighth century.
With its bright green color, spinach is an excellent source of beta-carotene, plus vitamin C and folate. It's also one of the foods highest in the sight-saving nutrient duo - lutein and zeaxanthin.
Because spinach is on the Environmental Working Group's list of the most chemically contaminated foods - the Dirty Dozen - be sure to always pick organic.
Antioxidant Score (ORAC)=1,515
Fresh spinach is available year-round. Choose leaves that are crisp and dark green with a nice fresh fragrance. Avoid those that are limp, damaged or which have yellow spots. Refrigerate in a plastic bag for up to 3 days. Spinach, which is usually very gritty, must be thoroughly rinsed.
Special diets
- Autoimmune Paleo Diet
- Candida Diet
- Diabetic
- Elimination Diet
- Gluten-Free Diet
- Gluten-Free/Dairy-Free Diet
- Grain-Free Diet
- High Protein Diet
- Low Carb Diet
- Low FODMAP Diet
- Low Histamine Diet
- Paleo Diet (Light)
- Paleo Diet (Strict)
- PCOS Diet
- Pescetarian Diet
- Primal Diet
- Thyroid Diet
- Vegetarian Diet
- Whole Food
Excellent Source of
- VitaminA
- VitaminC
- VitaminK
- Folate
- Manganese
Good Source of
- Iron
- Magnesium
- Potassium
- Riboflavin
Preferences
- No Fish
- No Red Meat
- No Pork
- No Eggs
- No Shellfish
- No Gluten
- No Nuts
- No Seeds
- No Soy
- No Dairy
- No Poultry
- No Molds
- No Citrus
- No Coconut
- No Pseudograins
- No Nightshade
- No Legumes
- No Grains
- No Corn
- No Yeast
- No Peanuts
- Low Carbohydrate
- Low Cholesterol
- Low Fat
- Low Sodium
- Low Sugars
- Low Saturated Fat
Nutrition Information
Serving size: 3 cup(s)spinach
Calories: 21
Omega-6 / Omega-3 ratio: 0 : 1
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