Spinach is a leafy green vegetable and a great source of calcium, vitamins, iron, and antioxidants.

Due to its iron and calcium content, spinach is a great addition to any meat- or dairy-free diet.

One cup of raw spinach is mostly made up of water and contains only 7 caloriesTrusted Source. It also provides:

• an adult’s full daily requirementTrusted Source of vitamin K
• high amounts of vitamin A
• vitamin C
• magnesium
• folate
• iron
• calcium
• antioxidants

Vitamin K is essential for a healthy body — especially for strong bones, as it improves the absorption of calcium.

Spinach also provides a good amount of iron for energy and healthy blood, and a high level of magnesium for muscle and nerve function.

It is also rich in antioxidants, and researchTrusted Source suggests that spinach leaves may lower blood pressure and benefit heart health.

If a person is taking blood thinners, such as warfarin (Coumadin), they should use caution when increasing their intake of dark leafy greens. Doctors recommend maintaining a consistent vitamin K intake over time for people taking these medications.

How to eat spinach

People enjoy spinach raw in salads, sandwiches, and smoothies. Cooked spinach also has significant health benefits and is a great addition to pasta dishes and soups.