spinach

Health-Benefits-of-Spinach-800x416
PRIMARY MICRO NUTRIENTSVit K, Vit C, Vit A, Vit E, Folate, Vit B6, Viot B2, Manganese, Copper, Potassium, Magnesium, Iron
SECONDARY MICRO NUTRIENTSVit B3, Vit B1, Zinc, Phosphorus, Calcium
NUTRITIONAL HIGHLIGHTSHigh Nutrient Content
Extremely alkaline – good for moderating body pH
Extremely high in chlorophyll and carotene and at least 13 other flavonoids
FUNCTIONAL BENEFITSHealthy eyes – extremely rich source of Carotenoid Lutein which promotes healthy eyesight and prevents macular degeneration and cataracts
Good quality blood – extremely rich source of iron and chlorophyll
PHYTONUTRIENTSFlavonoid function: anti-oxidants, direct anti-tumor effects, immune enhancing properties
Carotene function: anti-oxidants, enhance immune functions, anti-tumor, stimulate anti-oxidant mechanisms
Chlorophyll
– stimulates hemoglobin and production of red blood cells
– prevents excessive menstrual blood flow
– very similar to Heme portion of red blood cells
– anti-cancer and anti-oxidant effects
– astringent – stimulate wound healing, especially of skin and GI tract
PLANT FAMILYChenopodiaceae. Related to: Beets, Spinach, Swiss Chard
DANGERShigh amounts oxalate (Kidney stones); Purines (Gout); High Pesticide levels
  RDASpinach, Raw 
NutrientUnit   
Waterg 91.4 
Energykcal 23 
Proteing 2.86 
Total lipid (fat)g 0.39 
Carbohydrate, by differenceg 3.63 
Fiber, total dietaryg 2.2 
Sugars, totalg 0.42 
Minerals    
Calcium, Camg1000999.9%
Iron, Femg82.7133.9%
Magnesium, Mgmg4207918.8%
Phosphorus, Pmg700497.0%
Potassium, Kmg470558118.7%
Sodium, Namg 79 
Zinc, Znmg110.534.8%
Copper, Cumg0.90.1314.4%
Manganese, Mnmg2.30.89739.0%
Selenium, Seµg5511.8%
Vitamins    
Vitamin C, total ascorbic acidmg9028.131.2%
Thiaminmg1.20.0786.5%
Riboflavinmg1.30.18914.5%
Niacinmg160.7244.5%
Pantothenic acidmg50.0651.3%
Vitamin B-6mg1.70.19511.5%
Folate, totalµg40019448.5%
Choline, totalmg 19.3 
Betainemg 102.6 
Vitamin B-12µg2.400.0%
Vitamin A, RNEmcg90046952.1%
Vitamin E, totalmg152.2114.7%
Vitamin DIU60000.0%
Vitamin K (phylloquinone)µg120482.9402.4%

RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/

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