spinach stems benefitsspinach stems benefits

Spinach is one of the most nutritious vegetables in the world. Spinach also has several health benefits. The benefits of eating spinach raw include that it is high in fiber, antioxidants, and vitamin A. Cooked spinach has a lower nutrient content, but it also has health benefits such as beingAnti-inflammatory and providing cancer-fighting nutrients. Incredible Smoothies recommends a 50/60 fruit-to-spinz ratio. For a quick and easy side dish, toss spinach with a simple vinaigrette made by whisking together extra virgin olive oil, balsamic vinegar, Dijon mustard, and dried Italian herb seasoning. Additionally, this vegetable provides minerals and vitamins that can confer a range of benefits. And healthy fat increases the ability to absorb the eye disease-fighting antioxidant. Several other studies observed similar effects, indicating that spinach boosts heart health (7, 30, 31). 2017;27(2):333-342. doi:10.1007/s10068-017-0281-1. You might think sipping water and other drinks are the only way to hydrate. 2016;146(5):986-993. doi:10.3945/jn.116.229807. Studies of older adults have shown that those with higher lutein levels exhibited better verbal fluency, memory, reasoning ability, and processing speed than those with low amounts of the nutrient., Vitamin K is essential to bone health and growth, and spinach is packed with it. WebMD does not provide medical advice, diagnosis or treatment. The benefits of eating spinach raw include that it is high in fiber, antioxidants, and vitamin A. Cooked spinach has a lower nutrient content, but it also has health benefits such as beingAnti-inflammatory and providing cancer-fighting nutrients. So, for the best results, mix up how you consume spinachsome raw, some cookedbut avoid overcooking your leafy green vegetables. Theyre packed with vitamin A, B6, C, Calcium, Iron and Magnesium. 7 Incredible Health Benefits of Spinach Juice 1. Spinach also has several health benefits. Cover the pan and cook the stems for about 4-5 minutesover medium heat. If you find that your smoothie is too thick, you can always add more liquid until it reaches the desired consistency. Health's content is for informational and educational purposes only. Eating spinach contains many nutrients such as iron, magnesium, and vitamins A and C. Aside from spinach, here are a few other vegetables that can be added to your smoothie. It has been shown to improve oxidative stress, eye health, and blood pressure. Spinach is an excellent source of iron, which helps your body make hemoglobin. As mentioned earlier, spinach is a significant source of carotenoid compounds. Free radicals are byproducts of metabolism. Spinach also has a high oxalate content, which binds to calcium and makes it difficult for our bodies to use. Unfortunately, many people are unaware of taste of spinach stems, and throwing them away.. Herere some great tips for savoring the tastiest stems. Any time of the year spinach is very tasty although the best is found nearing spring time. The researchers found that the participants' blood nitrate levels increased after consuming the drinks. Source; http://seasonalcookinturkey.com/spinach-stems-recipes/ Spinach is rich in oxalate, a naturally occurring substance found in almost all plants. Microwave strips of fresh spinach combined with olive oil, lemon juice, and cheddar or mozzarella cheese to make an easy spinach dish kids will love. Full of Vitamin A, B6,C, Calcium, Iron and Magnesium it is a vegetable you really should try to eat as often as possible to get the maximum health benefits. In high concentrations, this substance can cause harmful effects to those with reduced kidney function. Eating spinach may benefit eye health, reduce oxidative stress, help prevent cancer, and reduce blood pressure levels. Spinach contains many vitamins, minerals, and compounds that may have various health benefits. When you close the bag, get out all the air. To achieve a thick and creamy texture, gradually add in a small amount of liquid. Spinach features large quantities of vitamin A, which moderates oil production in the skin pores and hair follicles to moisturize the skin and hair. Your bones and teeth are pretty important you want to keep them strong and healthy! Vitamin K helps to inhibit calcification of the arteries, a causal factor in the development of cardiovascular disease. Broccolis and spinachs stems and leaves are the same size, while beets, turnips, and radishes leaves are round. The research indicated that consuming spinach may help curb AMD risk. For example, like vitamin C, they lower your odds of getting cataracts. There are pros and cons to both cooking and eating spinach, but the best way to decide which option is best for you is to experiment a little bit! It acts as a modifier of bone matrix proteins, improves calcium absorption, and may reduce the amount of calcium that leaves the body in urine. This will help to make them more tender and easier to eat. Spinach, however, contains higher amounts of some other nutrients, including vitamin K, than bok choy. First, always cut the stem from a fresh spinach plant before trying to do anything else with it. Spinach is one of the biggest food sources of provitamin A carotenoids. Spinach is high in vitamin K1, which serves several functions in your body but is best known for its role in blood clotting. Thylakoids can also make your stomach empty later. Spinach is a great staple to add to your diet. Finally, make sure the recipe instructions are followed in a thorough manner. First, spinach is high in thiamin and niacin, which can lead to deficiencies in these nutrients. Here are 7 health benefits of eating cucumber. About Spinach. This should help it stay fresh for up to 5 days. Spinach is a nutritious and plant-based source of iron, a mineral that is crucial in transporting oxygen in the blood. However, dont forget the scrub them well. Saut spinach in extra virgin olive oil with sweet red bell peppers and crushed red pepper, or steam and toss the greens with jarred olive tapenade or dairy-free pesto. Spinach is also high in potassium. Receive a notification each time we publish a new article, and get exclusive guides direct to your inbox. Some parts of spinach that are eaten include leaves, stems, and flowers. Baby spinach leaves, in addition to being safe to eat without trimming the stems, should be broken up if they are large enough. In addition to its many vitamins and minerals, spinach provides antioxidants that link to anti-inflammation and disease protection. One of the antioxidants in spinach, lutein, may reduce the risk of age-related macular degeneration (AMD). Though not the most exciting of foods, the health benefits of eating spinach are abundant: Spinach is rich in several minerals that your body needs, including potassium. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional. Spinach has a host of benefits. Here are 14 of the healthiest vegetables around. 7 Incredible Health Benefits of Spinach Juice 1. For example, some people might enjoy spinach because of how healthy it is for their diet, while others might not like it because its poisonous to them. Just fry them in a little oil and steam them with garlic and onion. Take this one with a pinch of salt, but research suggests that certain compounds in spinach may help to reduce the risk of cancer. Theyre packed with vitamin A, B6, C, Calcium, Iron and Magnesium. ", Better Health Channel: "Folate for pregnant women. The snack is more like a cooks treat than one for the midnight snacker. Saute fresh spinach with garlic, onions, and olive oil for a quick and nutritious side dish. Free radicals are byproducts of metabolism. Vitamin A also helps to protect against a wide range of other diseases, including blindness, certain cancers, acne, and osteoporosis. Spinach is rich in zeaxanthin and lutein, which are the carotenoids responsible for color in some vegetables. Learn more about the differences between the two here. Its a great source of folate, which may prevent neural tube defects, such as spina bifida, during pregnancy. Frozen spinach can be added to smoothies in most cases, but it has a slightly cooked flavor. When you have too little iron, you get iron deficiency anemia. Effect of different cooking methods on the content of vitamins and true retention in selected vegetables. Research suggests chlorophyll may have anticancer properties and that people who eat diets rich in green vegetables may have a lower incidence of developing cancer. Instead of two cups of fresh spinach, you can use 1 cup frozen spinach because it is much smaller. Because its entirely edible, theres no need to waste any spinach. Molybdenum protects against many illnesses, including cancers of the mouth, liver disease, yeast infections, and allergies. Nitrate-rich vegetables increase plasma nitrate and nitrite concentrations and lower blood pressure in healthy adults. For extra flavor and better absorption of the fat-soluble vitamins, try sauteing the spinach in the remaining beef fat. The anti-inflammatory effects of spinach make it a key contender for protecting the brainspecifically in terms of aging. So what is the verdict on spinach? However, dont forget the scrub them well. Markedly, nitric oxide can havesignificant impacts on vascular health such as lowering blood pressure. It also supplies iron, magnesium, potassium, calcium, and small amounts of other B vitamins. Human eyes also contain high quantities of these pigments, which protect your eyes from the damage caused by sunlight (15). Magnesium: Fact sheet for health professionals. Although frozen spinach is available in the recipe, it has been blanched. When raw spinach is consumed, nutrients such as folate, vitamin C, niacin, riboflavin, and potassium can be easily absorbed. In contrast, vitamin K2 occurs in animal foods like cheese, meat, and organ meats, and also in fermented foods such as natto. But food can help you reach that goal, too. As a result of better performance levels, red spinach can also improve muscle growth. The researchers found microwaving vegetables was the best way to preserve vitamin K. Blanching, or adding vegetables to boiling water to remove their skins, significantly reduced the vitamin C content. (2016). Cucumbers, as a fruit, are an excellent source of hydration, as well as a source of skin health and blood sugar stabilization. All rights reserved. One study in 27 people found that eating spinach effectively lowered blood pressure levels. However, both are highly nutritious vegetables, and both can form part of a healthful diet. A green smoothie is a healthy and delicious way to get started on the right foot. Frozen fruits, vegetables, and filling ingredients all come together to make a delicious healthy smoothie. How potassium can help control high blood pressure. Any time of the year spinach is very tasty although the best is found nearing spring time. There are affiliate links included in this post, which means that I receive a small commission for any products purchased without any additional cost. As a result of better performance levels, red spinach can also improve muscle growth. One cup of leafy green vegetables contains more than 160 milligrams of potassium, calcium, magnesium, and phosphorus in addition to potassium, calcium, magnesium, and phosphorus. Prevention is key because there is no cure for AMD. They also contain lutein and zeaxanthin, which are important for eye health. Some studies show that it can help you lose. One cup of spinach contains 24 mg of magnesium. Nutrition and kidney stone disease. WebIt has a high amount of protein for a plant and is also a good source of magnesium, phosphorus, and potassium. Before washing and preparing spinach, you should remove all of its stems. If you are in this risk group, talk to your doctor about including spinach in your diet.. You can then add the spinach leaves to a blender along with the other ingredients for your smoothie. As part of a nutritious diet, it can help support immune function, aid the digestive system, may even have anticancer properties. Finally, eating spinach at night can lead to weight gain because its high in calories and protein. You should try to eat one cup (about the size of a tennis ball) of some type of leafy green vegetable, like spinach, every day. Comparing kale and spinach: What are the health benefits? As everybody knows, it is real Popeye food. You can eat this versatile vegetable many ways and gain its health advantages. Inflammation is part of how your body mends itself after you get hurt or come into contact with a dangerous substance. Spinach is a source of inorganic nitrate, which studies suggest may lower your chance of getting heart disease. All rights reserved. When buying spinach, make sure you look for leaves that have a vivid green color and stems that don't look yellow. In the present time, spinach grows all around the world, and it is a popular part of the cuisine in many countries. For this reason, carotenoids are often called vitamin A precursors. Similar to the vitamin A issue, plant sources of vitamin K have poor absorption rates in humans. As tasty as they are, spinach stems are also good for your health. The frozen spinach will help make your smoothie thick and creamy. If you have fresh spinach on hand, by all means, use it! A quick and yet extremely tasty recipe. Spinach is high in insoluble fiber, which may boost your health in several ways (2). People who are prone to kidney stones may want to avoid spinach. WebThe ergogenic benefits of a red spinach supplement stem from its nutrient density and high nitrate levels. Quinoa is packed with nutrients, and it's also gluten free. Consuming large amounts of oxalate in the diet can increase a persons risk of developing kidney stones. When it comes to vegetables, there are a lot of things you can enjoy, but knowing all the different ones can be difficult. Spinach is typically safe to consume as part of a well-rounded, nutritious diet. There is a lot of folate in spinach. Spinach also helps to protect the skin from the harmful ultraviolet radiation of the sun. It belongs to the amaranth family and is related to beets and quinoa. Research shows it can lower your blood pressure and make your arteries less stiff, among other benefits. Incorporate a handful of spinach into your meals as a bed for whatever else you're eating to add a few spinach leaves with each bite. Broccoli roots, spinach stems, beets leaves, and turnip leaves are all nutritious foods, and they can be consumed in moderation. Here are 14 of the healthiest leafy green vegetables you, This is a detailed review of spinach extract, a weight loss supplement that is also called Appethyl. Antioxidants, such as vitamin C, vitamin E, and beta carotene, may all assist lung function, and spinach contains all three. Magnesium is found in many different foods. Pour the sauce over the drained stems and youve got yourself a delicious salad. Spinach is high in fiber and water, both of which help prevent constipation and promote a healthy digestive tract. You might think sipping water and other drinks are the only way to hydrate. Source; http://seasonalcookinturkey.com/spinach-stems-recipes/ If you only eat fresh fruit, cut the pineapple and banana into 1-inch pieces and cut the banana into 12-inch slices. Vitamin C assists with the wound healing process. As a result of better performance levels, red spinach can also improve muscle growth. While incorporating spinach into raw and cooked dishes can help maximize its health benefits, some research shows that not cooking the greens preserves its lutein content. Some smoothies call for ice, water, and fruit, while others call for almond milk, soy milk, or coconut milk. You can unsubscribe at any time. Soaking them helps to get the soil and other residues off the stems. If youre looking for a nutritious and delicious smoothie that wont leave you feeling sluggish or heavy, try adding spinach to your list of ingredients. Health Benefits of Spinach Green Goodness. Raw, cooked, canned, or steamed, plain old spinach isnt always exciting. WebSpinach is a superior supplier of vitamin K, vitamin A, manganese, magnesium, folic acid, iron, vitamin C, vitamin B2, and potassium, and it includes a lot of dietary fiber, vitamin B6, vitamin E, and omega-3 fatty acids, which are essential for the maintenance, improvement, and regulation of human tissues. Because fruit, fruit juice, yogurt, spinach, and fruit flavors are mixed in, the recipe results in a light tropical fruit smoothie. Strengthens Your Bones and Teeth. Department of Agriculture. WebIt has a high amount of protein for a plant and is also a good source of magnesium, phosphorus, and potassium. The answer may surprise you, but the truth is that it is possible. Some people say yes while others say no. Vitamin C is an important vitamin that has several vital functions in our body (8, 9); An easy way to meet 100% of vitamin Cs RDA would be a 200-gram portion of spinach alongside some steak. Studies suggest thylakoid extracts from plants like spinach may reduce your appetite. Consuming zinc protects against blood loss, immune dysfunction, and thyroid problems. Additionally, a low potassium intake might be as potent a risk factor for developing high blood pressure as a high sodium intake. This may help prevent constipation. Spinach juice helps support your bone structure and teeth because its full of: Calcium; Vitamin C; Vitamin D; Potassium; Magnesium Making a smoothie and adding fat from dairy products such as cream, milk, or yogurt will also be beneficial. A healthy smoothie should consist of at least one or two handfuls of raw spinach. This article explains everything you need to know about spinach and its health benefits. However, two of these compoundszeaxanthin and luteinare associated with specific health benefits for our eyes. As tasty as they are, spinach stems are also good for your health. Eating vegetables at night will reduce the amount of work your body does in the morning, allowing you to digest and absorb the nutrients more easily. This natural compound can accumulate in plants growing in nitrate-rich soil, and it can have some beneficial effects when weconsume it. (2021). You can add it to smoothies, enjoy it in a chilled salad, steam and saut it as a side dish, add it to a stir fry, and even blend it into baked goods, like brownies. We can find vitamin K1 mainly in green vegetables and sea vegetation such as seaweed. Its a great source of folate, which may prevent neural tube defects, such as spina bifida, during pregnancy. To make the salad, combine spinach with plain Greek yogurt, some milk or juice, and some of your favorite fruits. This condition might make you feel weak, dizzy, and have trouble breathing. Raw spinach is high in vitamins, has very few calories, and tastes the same as it was when it was raw. Aside from squash, there are a variety of vegetables available such as pumpkin, acorn, and kababocha. Is it safe to eat baby spinach? The Journal of Nutrition. Spinach is a green leafy vegetable that is high in Vitamin K and calcium. We can also increase the absorption rate of all fat-soluble vitamins (A, D, E, K) by consuming them alongside a source of fat. This content is for informational purposes only and Nutrition Advance does not provide medical advice. Spinach has similar cool-season growing conditions and requirements as lettuce, but it is more versatile in both its nutrition Low or decreased MPOD is a risk factor for AMD. You also get potassium from spinach, which helps keep your heart working right. 1) Rich In Carotenoids (Vitamin A) Yes, it is a good idea to do so because the stems can add a lot of flavor and nutrition to your salads. Microwave strips of fresh spinach combined with olive oil, lemon juice, and cheddar or mozzarella cheese to make an easy spinach dish kids will love. Its simple to add extra fruits and vegetables to your diet, thanks to this strawberry spinach smoothie. Spinach is packed with nutrients and antioxidants. People at risk for developing calcium oxalate kidney stones should moderate their intake of oxalate-rich foods. Theyre packed with vitamin A, B6, C, Calcium, Iron and Magnesium. Spinach, raw. Food Chemistry. Blend spinach into anything from a fruit smoothie to pancakes to hummus, and add it to soups, veggie chili, and tacos. Receive notification each time we publish a new article, and get exclusive guides direct to your inbox. In a study published in 2015 in the journal Alzheimer's & Dementia, researchers tracked the eating patterns and cognitive abilities of more than 900 adults aged 58 to 98 years for about five years. Additionally, spinach contains some interesting compounds such as kaempferol and nitrate, and these compounds may have a beneficial impact on our body. As tasty as they are, spinach stems are also good for your health. SO GOOD FOR YOU. With spinach juice, you may be able to prevent vision loss, lower blood pressure, and maintain hair and skin health. Spinach may decrease oxidative stress, improve eye health, and help prevent heart disease and cancer. Strengthens Your Bones and Teeth. Fibrous carbohydrate is a lot more filling than refined carbs, and it can help to reduce food cravings (, Fiber may potentially improve the health of our gut microbiota; the beneficial bacteria living in our digestive system. It is acceptable to eat spinach stems. Vitamins A, B6, C, calcium, iron, and magnesium are all present in them. Food Sci Biotechnol. However, there is no proof of these effects in human clinical trials at this time, so the jury is still out. Free radicals are byproducts of metabolism. Spinach and other green vegetables contain chlorophyll, a pigment that gives plants their green color. Spinach stems are a great source of fiber, vitamins A and C, and iron. Consuming foods that are high in potassium helps lower your blood pressure. Spinach also helps to protect the skin from the harmful ultraviolet radiation of the sun. If you dont like the taste of spinach, you can add other ingredients to your smoothie to mask the taste. Different cooking methods can change the nutritional content of spinach. If you are thinking about cutting off the stems of spinach, there are a few things to keep in mind. Additionally, lab studies have shown that kaempferol can induce cancer cell apoptosis, otherwise known as cell destruction (25). Health Benefits of Spinach Green Goodness. Thestems of the spinach plant are rich in nutrients that can help you maintain a healthy weight and keep your immune system strong. Stirem up! Release 3.2 (November 2015). 2016;7(8):3337-3353. doi:10.1039/c6fo00051g, Morris MC, Tangney CC, Wang Y, Sacks FM, Bennett DA, Aggarwal NT. Spinach also contains 45% of the average daily value for folate, a B vitamin that helps form red blood cells and DNA. Because spinach stems are free of harmful chemicals, it is safe to eat them. Search keyword is too short. Heart failure: Could a low sodium diet sometimes do more harm than good? It is rich in vitamins and minerals, and it contains some other bioactive compounds that may further benefit our health. Raw spinach is high in vitamin C and folate (iron), so it has a natural uptake effect. However, some people may benefit from limiting their intake of this vegetable. However, spinach contains antioxidants, which fight oxidative stress and help reduce the damage it causes. This happens because they lower levels of a hunger hormone and raise hormones that make you feel full. Individuals are able to exercise harder for a Protein, creaminess, and probiotics are also present in other foods such as Greek yogurt and almond milk. Carrots and cauliflower are both superfood foods with vitamin C, potassium, iron, copper, fiber, and vitamin A in addition to their minerals and vitamins. Spinach is an excellent source of lutein, an antioxidant known to protect against age-related eye diseases such as macular degeneration and cataracts. Theres no wrong answer when it comes to using fresh or frozen spinach in smoothies. 2019;277:573-578. doi:10.1016/j.foodchem.2018.11.023, Lee S, Choi Y, Jeong HS, Lee J, Sung J. Magnesium also plays a part in numerous biochemical reactions in the body. Spinach is a popular leafy green vegetable that can be used in a variety of ways. But food can help you Curbs Appetite. Several human studies link spinach consumption to a reduced risk of prostate cancer. Some people think so, while others disagree. Washing your spinach with water before you store it makes it more likely to go bad. Add it to your meals and snacks throughout the day for extra H2O. However, the body absorbs this less easily than dairy sources of calcium. Straight species Malabar spinach has yellowish stems and green leaves and is a pleasing enough plant, but it's the red-stemmed cultivar 'Rubra' that really catches the eye (whether it's growing in a pot or lounging in a salad bowl). Spinach is rich in zeaxanthin and lutein, which are the carotenoids responsible for color in some vegetables. Additionally, if someone is taking blood-thinners, such as warfarin, it is important that they do not suddenly begin to change the amount of food they eat containing vitamin K, such as spinach. Is the ketogenic diet right for autoimmune conditions? Vitamin A is an essential fat-soluble vitamin that can boost immunity and has antioxidant activity (3). Shauna is the creator of the nationally recognized food and family blog, Have Yourself A Time.com which features her scrumptious recipes, food & cooking tips. Due to its high potassium content, spinach may help reduce or manage high blood pressure. Make sure you wrap the bag tightly around it. This vitamin prevents neural tube birth defects like spina bifida in babies. And you can easily add spinach to your meals to maximize those perks. Spinach is rich in iron, vitamin C and E, potassium, and magnesium. When you chop spinach into small pieces, lutein releases from the leaves. As such, it could interfere with blood-thinning medication. You can also boil them in salted water for 4-5 minutes. Per the Department of Agriculture, flavonoids are compounds that may help protect you against cancer, as well as cardiovascular and inflammatory diseases. 7 Incredible Health Benefits of Spinach Juice 1. Toss spinach, feta, toasted almonds, red onions, and apples to make a classic spinach salad. Cynthia is board certified as a specialist in sports dietetics and has consulted for five professional sports teams, including five seasons with the New York Yankees. When it comes to nutrient-density, this leafy green vegetable is difficult to beat. Vitamins: Spinach is rich in vitamin B and other important vitamins such as A, E, K, and C that helps to improve the skin texture and treat numerous skin-related disorders. Spinach is generally considered very healthy. Basically, you can add spinach to nearly any dish. It is best to boil the stalks of the tougher plants if they are thick. They also contain lutein and zeaxanthin, which are important for eye health. Per the Department of Agriculture, three cups of raw spinach provide approximately 20 calories, less than one gram of fat, two grams of protein, three grams of carbohydrates, and two grams of fiber. One serving contains approximately 3 1/3 cups of raw or 1/2 cup of cooked vegetables. Microwave strips of fresh spinach combined with olive oil, lemon juice, and cheddar or mozzarella cheese to make an easy spinach dish kids will love. However, it is worth noting that carotenoids are not precisely the same as vitamin A. Researchers suggest that the efficiency at which humans absorb the vitamin K in spinach could be as low as 10% (7). However, realistic servings of spinach are not a problem for the majority of people, and many different foods also contain oxalic acid. There is no causal proof that spinachor any vegetablecan help to prevent disease. Alzheimers Dement. But long-term inflammation can be unhealthy. Chung RWS, Leanderson P, Gustafsson N, Jonasson L. Liberation of lutein from spinach: Effects of heating time, microwave-reheating and liquefaction. Add garlic, olive oil, a touch of vinegar and spices of your choice together to create a delicious sauce. This method not only provides you with vitamins and minerals, but it is also a great way to reduce your morning sluggishness. This low-calorie food is full of nutrients that are good for your body in several ways. Folate is a member of the B vitamin family, and it has the crucial tasks of producing energy, making new DNA, and creating new red blood cells (10, 11). To prepare spinach for a smoothie, you will need to wash the spinach leaves thoroughly and then cut them into small pieces. This beverage will provide you with a good and tasty beverage. Eye health. Whats more, its considered very healthy, as its loaded with nutrients and antioxidants. It contains vitamins and antioxidants that protect from chronic diseases and promote brain, cardiovascular, and eye health. Chop the stems to any length you prefer. Due to this leafy greens impressive nutrient density, it can play an excellent role in a healthy diet. The nutrition of blended fruits and vegetables is the same as that of their whole counterparts. Give them a try and see for yourself how delicious and nutritious they can be. Adding flavorful fruits to a spinach smoothie will help it taste more like a spinach smoothie than a spinach smoothie. These parts of the plant are high in nutrients and have a great flavor. This will help avoid any problems down the road. Spinach is an excellent source of many vitamins and minerals, including (3): Spinach also contains several other vitamins and minerals, including potassium, magnesium, and vitamins B6, B9, and E. Spinach is an extremely nutrient-rich vegetable.

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