Popeye had it right!  High in vitamins, rich in fiber and surprisingly low in calories, spinach is a nutritional powerhouse.  From guarding against colon, prostate, and breast cancers to reducing risk of heart disease, stroke and dementia, spinach is one of the healthiest, most vitamin-dense foods available.

Not convinced yet?  Spinach also lowers blood pressure, protects against vision loss, has anti-inflammatory properties, and boosts bone health. Spinach is loaded with a variety of nutrients, including substantial amounts of vitamin K, vitamin A, vitamin C, folate, magnesium, manganese, potassium and iron.

Cancer-Fighting Properties:  Folate, which spinach has in abundance, has been shown to reduce the risk of developing colorectal, ovarian, and breast cancers by slowing uncontrolled cell growth. The vitamin C and beta-carotene in spinach also protect against colon cancer, and a carotenoid found in spinach not only kills prostate cancer cells – it also prevents the cancer cells from multiplying.  High levels of fiber in spinach eases constipation and protects the mucus lining of the stomach,

Protects Against Heart Disease, Stroke and Dementia: High folate levels in spinich reduce your risk of heart disease, stroke, and dementia by lowering the amino acid homocysteine and promoting vascular health. Its high lutein content helps prevent heart attacks by keeping artery walls clear of cholesterol buildup, and the abundant levels of potassium and vitamin B6 also promote heart health. High levels of beta-carotene, vitamin C and omega-3 fatty acids fight inflammation, making them key components of healthy heart and brain function. Folic Acid is also believed to protect the brain against Alzheimer’s disease and age-related memory loss. 

RELATED: 5 Best Foods for your Brain

Strengthens Bones:  Spinach is loaded with vitamin K and calcium, which builds strong bones.  Extremely high levels of vitamin K (over 1,000% of your daily recommended amount in one cooked cup!), along with calcium and magnesium, helps calcium adhere to the bone.  A compound in raw spinach called oxalic acid blocks the absorption of much of the calcium and iron, but cooking the spinach – or pairing it raw with high levels of vitamin C (try mandarin slices) – reduces the power of oxalic acid, and increases calcium and iron absorption.

Protects Against Vision Loss:  Spinach is rich in lutein, which not only clears arterial walls but also protects against age-related macular degeneration. High levels of the disease-fighting antioxidant beta-carotene also helps to reduce the risk of developing cataracts.  See below for more information on the nutrients in one cup of spinach:

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