spinach

Health-Benefits-of-Spinach-800x416

PRIMARY MICRO NUTRIENTS Vit K, Vit C, Vit A, Vit E, Folate, Vit B6, Viot B2, Manganese, Copper, Potassium, Magnesium, Iron
SECONDARY MICRO NUTRIENTS Vit B3, Vit B1, Zinc, Phosphorus, Calcium
NUTRITIONAL HIGHLIGHTS and NOTES
  • High Nutrient Content
  • Extremely alkaline – good for moderating body pH
  • Extremely high in chlorophyll and carotene and at least 13 other flavonoids
FUNCTIONAL BENEFITS
  • Healthy 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
PHYTONUTRIENTS

Flavonoid function:

  • anti-oxidants
  • direct anti-tumor effects
  • immune enhancing properties

Carotene function:

  • anti-oxidants
  • enhance immune functions
  • anti-tumor
  • stimulates 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 FAMILY

Chenopodiaceae. Related to: Beets, Spinach, Swiss Chard
DANGERS high amounts oxalate (Kidney stones); Purines (Gout); High Pesticide levels
RDA Spinach, Raw
Nutrient Unit
Water g 91.4
Energy kcal 23
Protein g 2.86
Total lipid (fat) g 0.39
Carbohydrate, by difference g 3.63
Fiber, total dietary g 2.2
Sugars, total g 0.42
Minerals
Calcium, Ca mg 1000 99 9.9%
Iron, Fe mg 8 2.71 33.9%
Magnesium, Mg mg 420 79 18.8%
Phosphorus, P mg 700 49 7.0%
Potassium, K mg 470 558 118.7%
Sodium, Na mg 79
Zinc, Zn mg 11 0.53 4.8%
Copper, Cu mg 0.9 0.13 14.4%
Manganese, Mn mg 2.3 0.897 39.0%
Selenium, Se µg 55 1 1.8%
Vitamins
Vitamin C, total ascorbic acid mg 90 28.1 31.2%
Thiamin mg 1.2 0.078 6.5%
Riboflavin mg 1.3 0.189 14.5%
Niacin mg 16 0.724 4.5%
Pantothenic acid mg 5 0.065 1.3%
Vitamin B-6 mg 1.7 0.195 11.5%
Folate, total µg 400 194 48.5%
Choline, total mg 19.3
Betaine mg 102.6
Vitamin B-12 µg 2.4 0 0.0%
Vitamin A, RNE mcg 900 469 52.1%
Vitamin E, total mg 15 2.21 14.7%
Vitamin D IU 600 0 0.0%
Vitamin K (phylloquinone) µg 120 482.9 402.4%

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/