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 Immune System Support

A robust immune system depends on adequate nutrition, particularly key micronutrients involved in immune cell function and antibody production. A diet rich in colorful plants, quality protein, and fermented foods provides comprehensive immune support.

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 Immune System Support

Vitamin C

28mg
31% DV

Supports immune system support by providing essential vitamin c

Vitamin A

469µg
52% DV

Supports immune system support by providing essential vitamin a

Best Ways to Eat Spinach for Immune System Support

  • 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
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Pro Tip: The immune system functions best with consistent, adequate nutrition - not intermittent high doses. Focus on daily intake of vitamin C (200-500mg), vitamin D (1000-2000 IU), zinc (15-20mg), and diverse plant polyphenols.

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

Track Your Immune System Support Journey

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