Spinach
Featured vegetable across multiple Longevity Diet meals; top folate source (131 mcg per ½ cup boiled, 33% DV) and iron (3 mg per ½ cup boiled, 17% DV); also provides vitamin A (573 mcg RAE per ½ cup f
Why It Matters for Longevity
Featured vegetable across multiple Longevity Diet meals; top folate source (131 mcg per ½ cup boiled, 33% DV) and iron (3 mg per ½ cup boiled, 17% DV); also provides vitamin A (573 mcg RAE per ½ cup frozen/boiled, 229% DV) and vitamin E (1.9 mg per ½ cup boiled, 10% DV) Rich in folate, iron, vitamin A, and vitamin E. Spinach provides thylakoid membranes that suppress appetite hormones and improve satiety; also associated with reduced DNA oxidative damage (PubMed) Spinach iron bioavailability is low (~1–2%) due to high oxalate content; cooking and vitamin C co-ingestion improves non-heme iron absorption (PubMed)
How to Use It
Pairs well with olive oil, lemon, raisins. Use as a vegetable in your daily meals according to the Longevity Diet guidelines.
What to Pair It With
| Ingredient | Why | Tradition |
|---|---|---|
| olive oil | See synergies | The Longevity Diet |
| lemon | See synergies | The Longevity Diet |
| raisins | See synergies | The Longevity Diet |
Synergies
- Lemon (synergy): Vitamin C from lemon enhances non-heme iron absorption from spinach, partially offsetting oxalate inhibition - Olive Oil (synergy): Fat essential for absorption of fat-soluble vitamins A, E, and K concentrated in spinach - Raisins (complement): Traditional Catalan/Sicilian spinach con pasas; raisins add sweetness and iron alongside spinach in Longevity Diet recipe
Flavor Profile
Taste: mild, slightly bitter, earthy. Aroma: green, vegetal. Texture: tender when cooked, crisp when raw. Category: leafy green.
The Science
- PubMed: Spinach provides thylakoid membranes that suppress appetite hormones and improve satiety; also associated with reduced DNA oxidative damage - PubMed: Spinach iron bioavailability is low (~1–2%) due to high oxalate content; cooking and vitamin C co-ingestion improves non-heme iron absorption - Book claim (high confidence): Featured vegetable across multiple Longevity Diet meals; top folate source (131 mcg per ½ cup boiled, 33% DV) and iron (
Key Nutrients
| Nutrient | Per 100g | Notes |
|---|---|---|
| Folate | 194 mcg (cooked) | ~50% bioavailability; cooking increases concentration per gram but reduces total folate |
| Iron (non-heme) | 3.6 mg (cooked) | Only ~2% absorbed due to oxalate; pair with vitamin C source to improve absorption |
| Vitamin A (as beta-carotene) | 573 mcg RAE (cooked) | Conversion from beta-carotene; fat required for absorption |