Consider Adding More Spinach to Your Diet!

By Heide Kennedy, Arizona Farm Bureau Communications Intern

Eating spinach in large quantities always makes me think of the old cartoon my brothers and I used to watch, Popeye the Sailor. Every time that Popeye was in a sketchy situation, he would whip out a can of spinach, eat the whole thing, and then become incredibly strong and effortlessly defeat all of his opponents.

stamp with Popeye & spinach

A stamp printed in Republic of Guinea commemorates the birth of Popeye, by Elzie Segar circa 1998 (photo: bigstock)

While we thought that this was so cool when we were younger, it was never enough incentive to make us actually enjoy eating spinach. But, Popeye did have a good reason for choosing spinach as his snack of choice, as it is packed full of vitamins, minerals, and fiber!

Spinach is a great leafy green to incorporate into our diets. Not only is it super versatile in terms of what it pairs well with, but it provides a nutritious punch all while being low in calories. According to registered dietician Marissa Meshulam, spinach is a great source of fiber, folate, potassium, magnesium, vitamins C and K, lutein, beta carotene, and zeaxanthin. These nutrients play a big role in some of our body’s main functions and can help to:

  • Reduce inflammation.
  • Lower blood pressure.
  • Protect eye health.
  • Promote red blood cell health.
  • Protect brain health.
  • Promote gut health and bowel regularity.


When comes to adding more spinach into your diet, registered dietician Trista Best says that the best way to consume spinach is by cooking it down with some water. This makes the nutrients more easily absorbed by the body.

Did you know that Arizona agriculture produces spinach? From October to April spinach is produced right here in our home state! This is great news for consumers, because getting fresh, locally grown spinach to add to your salads and other meals is easier than ever! Make sure to look for locally grown spinach and other produce next time you’re out at the grocery store or farmer’s market!

For more health-related articles, or articles on food in general, check out the Fill Your Plate blog!

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