1. Spinach

Overview

Spinach is a nutrient-dense leafy green vegetable that has been widely consumed around the globe. It's known for its dark, vibrant leaves and is a staple in healthy diets due to its high levels of iron, magnesium, vitamins A, C, and K.

Health Benefits

Spinach is beneficial for eye health, due to its high levels of lutein and zeaxanthin, and has been shown to improve oxidative stress, heart health, and blood pressure levels.

Reasons to Limit or Avoid

Spinach contains high amounts of oxalates, which can contribute to kidney stone formation in susceptible individuals. It should also be consumed in moderation by those taking blood thinners because of its vitamin K content.

How to Incorporate into Your Diet

Spinach can be enjoyed raw in salads, steamed, blended into smoothies, or added to soups and stews.

Things to Consider

To reduce oxalate content, boiling spinach may help. It's also best to purchase organic spinach to avoid pesticide residues.