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 Skin Health
Your skin is a reflection of your internal health, and diet plays a crucial role in skin appearance, aging, and conditions like acne. The right nutrients support collagen production, protect against UV damage, and maintain skin hydration.
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 Skin Health
VitaminC
28mgSupports skin health by providing essential vitaminc
VitaminE
2mgSupports skin health by providing essential vitamine
Best Ways to Eat Spinach for Skin 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:
High-glycemic foods can spike insulin, increasing sebum production and potentially worsening acne. Choose low-GI carbohydrates for clearer skin.
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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