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vitamins thet can be found in spinach

What vitamins can be found in spinach?

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Spinach is a plant of the amaranth family, which is increasingly popular in our diet. This is mainly due to its content of numerous vitamins and minerals, which have a positive effect on the functioning of the body. Eating this super vegetable can be recommended for any age group, especially pregnant women, children and people struggling with anemia. Spinach is also a source of numerous polyphenols, which reduce the risk of developing diseases of civilization.

Spinach is an ideal addition to pancakes, waffles, salads, smoothies and cakes. It can be prepared in any form – both sweet and savory versions. To always have this super ingredient on hand, we can freeze it or buy it in powdered form.

Powdered spinach is a product that contains a higher concentration of ingredients than the fresh vegetable. The powder is prepared from fresh and organic spinach leaves, so there is no reason to worry about the presence of herbicides, pesticides and heavy metals. In addition, its shelf life is much longer than that of fresh spinach. Thanks to this, we can easily make pancakes, waffles or other delicacies that will please all household members – even the youngest.

What vitamins can we find in spinach?

Spinach as a source of vitamin C

Spinach is a treasure trove of vitamins and minerals. It is a good source of vitamin C, which is essential for the formation of collagen, protection of DNA, proteins and lipids. Also, it protects cells from free radicals, participates in the normal course of psychological functions, reduces fatigue and strengthens immunity. Vitamin C additionally increases the absorption of nonheme iron – that is, the one found in plant products. Simply adding 2 scoops of dried spinach to an iron-rich meal will increase the absorption of this element. [1,2]

Vitamin C is also a powerful antioxidant (antioxidant), a substance that protects our body from free radicals. Antioxidants reduce the risk of cancer and inflammation. [1]

Vitamin K

Another vitamin that is abundant in spinach powder is vitamin K. There is as much as 4827 µg of it – which meets 6436% of the daily requirement. Thus, even after using a small amount of powder, we will provide the right amount of this vitamin, needed for the proper work of the body. This is because it is needed for proper blood clotting and is involved in maintaining proper bone health. [3]

The power of iron from spinach

Iron is an element very well known to all of us. Pregnant women, children, people on reduction diets and emaciated people are particularly vulnerable to its deficiencies. Its deficiencies can cause weakness, headaches, poorer concentration, dizziness and brittle hair and nails. Iron is essential for the formation of hemoglobin and erythrocytes, oxygen transport, cell division and influences immune function. [4]

Dried spinach contains 27 mg of iron, which meets 194% of the daily requirement for this element. In addition, it contains vitamin C, which will enhance iron absorption.

Magnesium in spinach

Spinach powder contains about 800 mg of magnesium. That’s 200% of the daily requirement! Magnesium reduces the feeling of fatigue, participates in the normal course of psychological functions and protein synthesis. In addition, it influences the proper growth and development of bones in children, electrolyte balance, maintenance of normal teeth, and is involved in nerve conduction and muscle contraction. [5,6]

Spinach and folic acid

Vitamin B9 is otherwise known as folic acid. Its sources are mainly green leafy vegetables. Unfortunately, folic acid is very perishable, making many people deficient in it. Women of childbearing age, planning pregnancies and during pregnancy should especially take care of its proper supply, as it is essential for the proper development of the neural tube. Its deficiencies can manifest themselves through, among other things:

  • lowered immunity,
  • dizziness,
  • constant fatigue,
  • hair loss,
  • brittleness of nails.

Folic acid is essential for normal cell division, maternal tissue growth during pregnancy, homocysteine metabolism, reducing fatigue, and is involved in blood formation.

How often should you eat spinach?

Daily consumption of spinach for most of us is not harmful, but it is best to rely on moderation in its amount. Two scoops of powdered spinach are completely sufficient. It is necessary to control the amount of spinach and other products containing oxalic acid in the diet, because in excess they can contribute to the formation of stones in the kidneys. Therefore, as in everything – moderation is the most important.


  1. Lykkesfeldt J.: Vitamin C. 2014, 5: 16-18.
  2. Fain O.: Vitamin C deficiency. 2004, 25: 872-880.
  3. Fusaro M., Cianciolo G., Brandi M. L., Ferrari S., Nickolas T. L., Tripepi G., Plebani M., Zaninotto M., Iervasi G., La Manna G., Gallieni M., Vettor R., Aghi A., Gasperoni L., Giannini S., Sella S., Cheung A. M.: Vitamin K and Osteoporosis. 2020, 12: 3625.
  4. Jankowska E. A., von Haehling S., Anker S. D., Macdougall I. C., Ponikowski P.: Iron deficiency and heart failure: diagnostic dilemmas and therapeutic perspectives. 2013, 34: 816-829.
  5. Gröber U., Schmidt J., Kisters K.: Magnesium in Prevention and Therapy. 2015, 7: 8199-8226.
  6. Volpe S. L.: Magnesium in Disease Prevention and Overall Health. 2013, 4: 378-383.
  7. Czeizel A. E., Dudás I., Vereczkey A., Bánhidy F.: Folate Deficiency and Folic Acid Supplementation: The Prevention of Neural-Tube Defects and Congenital Heart Defects. 2013, 5: 4760-4775.


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