3) Spinach
100 grams of spinach contain 23 calories, 0.3 gm fats, 3.8gm carbs, 3 gm proteins.
Spinach is a dark leafy vegetable which means it is full of nonheme iron with about 20% of the RDI of iron .in order to absorb this iron efficiently it is best to be consumed with vitamin c to turn it into the soluble form Fe +2 .spinach is also a wonderful source of antioxidants, vitamins A, C and calcium, folate it also contains a compound called lutein that is important for eye health reducing sunlight damage and helps prevent cataract and macular degeneration it is rich in oxalates that is why it can lead to kidney stone formation if eaten too much and is full of vitamin k so it should be eaten with caution in people with coagulation problems
It is great in salads, with cream as a side dish, in pies on pizzas, or put into soups where it adds richness and nutrition.
