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 Longevity & Healthspan
Longevity nutrition focuses on extending both lifespan and healthspan - the years lived in good health. The Mediterranean and Blue Zone dietary patterns emphasize whole foods, plant-based nutrition, healthy fats, and moderate portions.
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 Longevity & Healthspan
Magnesium
79mgSupports longevity & healthspan by providing essential magnesium
Best Ways to Eat Spinach for Longevity & Healthspan
- 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 'longevity trifecta' is Mediterranean diet + regular movement + strong social connections. Research shows this combination can add 10-15 years to lifespan and significantly extend healthy years.
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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