Spinach

Raw spinach is 91% water, 4% carbohydrates, 3% protein, and contains negligible fat. In a 100 g (3.5 oz) serving providing only 23 calories, spinach has a high nutritional value, especially when fresh, frozen, steamed, or quickly boiled. It is a rich source (20% or more of the Daily Value, DV) of vitamin A, vitamin C, vitamin K, magnesium, manganese, iron and folate. Spinach is a moderate source (10-19% of DV) of the B vitamins, riboflavin and vitamin B6, vitamin E, calcium, potassium, and dietary fiber (table). Although spinach is touted as being high in iron and calcium content, and is often served and consumed in its raw form, raw spinach contains high levels of oxalates, which block absorption of calcium and iron in the stomach and small intestine. Spinach cooked in several changes of water has much lower levels of oxalates and is better digested and its nutrients absorbed more completely.  In addition to preventing absorption and use, high levels of oxalates remove iron from the body.

 

Vitamin K

A quantity of 100 g of spinach contains over four times the recommended daily intake of vitamin K (table). For this reason, individuals taking the anticoagulant warfarin – which acts by inhibiting vitamin K – are instructed to minimize consumption of spinach (as well as other dark green leafy vegetables) to avoid blunting the effect of warfarin.

Spinach is a high-fiber food that can add volume, colour, and texture to your favourite recipes.  Whether eaten cooked or raw, this leafy green vegetable offers a nutritious punch without adding any fat or natural sugars to your diet—helpful if you're monitoring either of these .Repairs cell damage, protects eye health, reduces cancer risk, prevents hair loss.

High vitamin K -  blood thinning medication, high calcium and oxalates may be linked to kidney stones .

 

Adverse Effects

Spinach is high in vitamin K, which helps regulate blood clotting. People who take certain blood thinners, such as Coumadin (warfarin), need to consume consistent amounts of vitamin K. If you are taking blood thinners, discuss your diet with your doctor.  The right amount of dietary vitamin K varies from person to person.

 

If you are susceptible to kidney stones, speak to your doctor about consuming spinach. It is high in oxalates, which can cause calcium build-up that can lead to kidney stones.  

Vitamins A,K,C,E. Magnesium, manganese, Iron, folate, calcium, potassium,  antioxidants, oxalates, dietary fibre.