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 Heart Health
Your heart health is directly influenced by what you eat. A heart-healthy diet focuses on foods that reduce inflammation, lower LDL cholesterol, and support healthy blood pressure—all while providing essential nutrients for cardiovascular function.
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 Heart Health
Fiber
2.2gSupports heart health by providing essential fiber
Potassium
558mgSupports heart health by providing essential potassium
Magnesium
79mgSupports heart health by providing essential magnesium
Best Ways to Eat Spinach for Heart 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:
Focus on the overall dietary pattern rather than single 'superfoods.' Consistent consumption of a variety of heart-healthy foods provides the greatest cardiovascular 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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