Nutrient highlights of leafy greens
Spinach is a nutrient-dense vegetable providing notable amounts of iron and vitamin K, among other vitamins and minerals. Per cooked cup (about 180 g):
- Iron: roughly 3–6 mg, depending on source and cooking method; plant iron (non-heme) is less readily absorbed than animal iron.
- Vitamin K: very high, often 500–800 µg per cooked cup, which is well over daily needs for most adults.
Notes on absorption and interactions:
- Vitamin C enhances non-heme iron absorption, so pair spinach with citrus or bell peppers.
- High vitamin K intake affects blood-thinning medications like warfarin; people on such meds should monitor intake and consult their healthcare provider.
Spinach also supplies folate, vitamin A (as beta-carotene), magnesium, and potassium, making it a valuable addition to balanced diets.