Epic source
Omega-3 fatty acids
0.29 g · Top 10% of vegetables
A versatile, mild-tasting leafy green that wilts significantly when cooked, spinach is a cornerstone of the vegetable group associated with long-term cardiovascular health.
Spinach is a primary component of the green leafy vegetable group, which major institutional guidelines like the USDA and WHO consistently link to a lower risk of cardiovascular disease, obesity, and certain cancers .61012
Regular consumption of green leafy vegetables like spinach is associated with a 14% reduction in the risk of developing type 2 diabetes, according to a meta-analysis of longitudinal studies .7
Spinach is a significant source of dietary nitrates, which have been shown in randomized controlled trials to improve arterial stiffness (the flexibility of blood vessel walls) and help manage blood pressure .5
Early research suggests that concentrated spinach extracts may support muscle fitness and physical performance in older adults, though these effects are typically studied using supplemental doses rather than standard culinary portions .311
Petal shape shows the nine FoodCompass domains, including nutrient density, processing, satiety, fats, and phytochemicals.
0.29 g · Top 10% of vegetables
400 μg · 44% DV target
2.19 mg · 15% DV target
479 μg · 399% DV target
39.4 mg · 44% DV target
135 μg · 34% DV target
Store in a breathable bag with a paper towel to absorb excess moisture.
Low greenhouse gas emissions, though water usage can be high in arid regions.
During the 19th century, French wine was sometimes fortified with spinach juice to improve the color and iron content for patients recovering from illness.