The Veggie Breakdown: Episode 7 — Spinach

MICRONUTRIENTS  

Spinach is a leafy green powerhouse loaded with vitamin K, vitamin A, folate, and iron. A 100-gram serving of raw spinach provides over 180% of the daily value for vitamin K and nearly half for vitamin A. It also contains vitamin C, magnesium, potassium, and small amounts of calcium. Spinach’s nutrient density supports bone health, red blood cell formation, and immune resilience.

MACRONUTRIENTS  

Spinach is extremely low in calories and carbohydrates. A 100-gram serving contains about 23 calories, 3.6 grams of carbohydrates, 2.2 grams of fiber, and 2.9 grams of protein. Fat content is minimal. Its high water content and mild flavor make it easy to incorporate into meals without disrupting energy balance or taste.

ORIGIN  

Spinach (Spinacia oleracea) originated in ancient Persia, now modern-day Iran. It spread to India and China before reaching Europe in the 12th century. It belongs to the amaranth family, making it a botanical cousin to beets and quinoa. Spinach has long been valued for its medicinal and culinary properties across cultures.

COLOR AND PHYTOCHEMICALS  

Its deep green leaves are rich in chlorophyll, carotenoids like lutein and zeaxanthin, and flavonoids. These compounds support eye health, reduce oxidative stress, and may protect against age-related diseases. Cooking spinach slightly reduces its volume but concentrates its nutrients—especially when sautéed or steamed.

BENEFITS  

Spinach supports bone strength, cardiovascular health, and vision. Its vitamin K content aids in blood clotting and skeletal integrity, while iron supports oxygen transport. Folate contributes to DNA synthesis and repair. Antioxidants like lutein and zeaxanthin help protect the retina and may reduce the risk of macular degeneration.

COACHING SPOTLIGHT  

For aging adults or clients with iron deficiency, pairing spinach with vitamin C-rich foods like citrus or bell peppers enhances iron absorption. Blending into smoothies or soups increases intake without chewing fatigue. Light steaming preserves nutrients while softening texture. For picky eaters, mixing into sauces or omelets offers stealth nutrition.

MOVEMENT MYTHS (NUTRITION EDITION)  

Myth: “Spinach is high in iron, so it’s perfect for anemia.”  

Truth: Spinach contains non-heme iron, which is less bioavailable than animal sources. Pairing with vitamin C improves absorption, but relying solely on spinach for iron may not be sufficient.