Spinach Overview
Spinach is one of the most nutrient-dense leafy greens, packed with iron, calcium, vitamins K, A, and C, and powerful antioxidants that support overall health.
Why Spinach Helps With Brain Health
Your brain consumes about 20% of your daily calories and requires specific nutrients for optimal function. The right foods can protect against cognitive decline, enhance memory, and improve focus and mental clarity.
Spinach Nutrition Facts
Per 100g (100g (about 3 cups raw))
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 23 | — |
| Protein | 2.9g | 6% |
| Total Carbohydrates | 3.6g | 1% |
| Dietary Fiber | 2.2g | 8% |
| Sugar | g | — |
| Total Fat | g | 0% |
| iron | 2.7mg | 15% |
| magnesium | 79mg | 20% |
| potassium | 558mg | 12% |
| vitaminC | 28mg | 31% |
| calcium | 99mg | 10% |
| vitaminA | 469µg | 52% |
| vitaminE | 2mg | 13% |
| vitaminK | 483µg | 403% |
| folate | 194µg | 49% |
GI: 15 ()
Key Nutrients in Spinach for Brain Health
Folate
194µgSupports brain health by providing essential folate
VitaminE
2mgSupports brain health by providing essential vitamine
Best Ways to Eat Spinach for Brain Health
- Raw in salads to preserve vitamin C
- Lightly sautéed with olive oil for better iron absorption
- Blended in smoothies
- Added to soups, omelets, and pasta dishes
Pro Tip:
The MIND diet specifically recommends leafy greens 6+ times/week, other vegetables once daily, berries twice/week, and fish once weekly for optimal cognitive protection.
Spinach Health Benefits
- Extremely high in vitamin K for bone health
- Rich in iron for oxygen transport
- Abundant antioxidants for cellular protection
- High nitrate content supports cardiovascular health
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