Spinach

Spinach

A leafy green native of Asia, spinach was brought to Europe by the Moors when they conquered Spain in the eighth century.

With its bright green color, spinach is an excellent source of beta-carotene, plus vitamin C and folate. It's also one of the foods highest in the sight-saving nutrient duo -lutein and zeaxanthin.

HEALING TIP: Because spinach is on the Environmental Working Group's list of the most chemically contaminated foods - the Dirty Dozen - be sure to always pick organic.

Antioxidant Score (ORAC)=1,515

The Benefits

*Excellent Source of: Vitamin A, Vitamin C, Vitamin K, Folate, Manganese
*Good Source of: Iron, Riboflavin, Magnesium
*Preferences: Low Fat, Low Saturated Fat, Low Cholesterol, Low Sodium, Low Carbohydrate, Low Sugars, No Fish, No Red Meat, No Pork, No Eggs, No Shellfish, No Gluten, No Nuts, No Seeds, No Soy, No Dairy, No Poultry, No Molds, No Citrus, No Tubers, No Nightshade, No Legumes, No Grains, No Corn, No Yeast, No Peanuts

Selecting and Storing

Fresh spinach is available year-round. Choose leaves that are crisp and dark green with a nice fresh fragrance. Avoid those that are limp, damaged or which have yellow spots. Refrigerate in a plastic bag for up to 3 days. Spinach, which is usually very gritty, must be thoroughly rinsed.

Nutrition Information(amounts per serving)

Serving Size: 3-cup(s) SPINACH,RAW

OMEGA-6 / OMEGA-3 RATIO: 0.21

Calories: 21

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	0.35 g	*
Saturated Fat	0.06 g	*
Monosaturated Fat	0.01 g	*
Polyunsaturated Fat	0.15 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	124 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	0 mg	*
Total Carbohydrate	3.3 g	*
Sugars	0.38 g	*
Fiber	2 g	*
Protein	2.6 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	8439.3 IU	169%
Vitamin C	25.3mg	42%
Vitamin D	0 IU	0%
Vitamin E	1.8 IU	6%
Vitamin B6	0.18 mg	9%
Vitamin B12	0 mcg	0%
Vitamin K	434.6 mg	543%
Folate	174.6 mcg	44%
Niacin	0.65 mg	3%
Riboflavin	0.17 mg	10%
Thiamin	0.07 mg	5%
MINERALS
Calcium	89.1 mg	9%
Copper	0 mg	0%
Iron	2.4 mg	13%
Magnesium	71.1 mg	18%
Manganese	0.81 mg	40%
Phosphorous	44.1 mg	4%
Potassium	502.2 mg	14%
Selenium	0.9 mcg	1%
Sodium	71.1 mg	3%
Zinc	0.48 mg	3%
PHYTONUTRIENTS
Alpha-carotene	0 mcg
Beta-carotene	5063.4 mcg
Beta-cryptoxanthin	0 mcg
Lutein + zeaxanthin	10978.2 mcg
Lycopene	0 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).