Spinach (raw)

Smoothie Recipes with Spinach

About Spinach

Spinach is native to Persia (modern day Iran) and was introduced to Asia as early as the 600’s AD.  There are 3 basic types of spinach: Savoy, Flat, and semi-savoy.  China produces about 90% of the world’s total spinach, with the US coming in second place at 2%.

Buy organic spinach!  It is one of the most heavily pesticide sprayed plans there is.

Nutrition Benefits of Spinach

Spinach is considered to be a superfood by many.  It is rich in Iron, magnesium, manganese, vitamin C  and completely loaded with vitamin K, Folate (B9), and vitamin A.  It’s also a great source of antioxidants, such as flavonoids.

Spinach has been linked to benefits related to colon health, lowering cholesterol, cardiovascular health, blood pressure, and brain health.

Smoothie Tips

If you don’t like spinach – we would suggest trying few things: 1.) Try baby spinach – it’s more mild and tender to eat  2.) Consider replacing spinach with kale, collard greens, chard, or any other dark greens that you like.  They are all great and very healthy.

Nutrition Facts

Always discuss
with your doctor

This information is not meant to replace your doctor, but to work in tandem with your doctor’s advice. This website makes it easy for you and your doctor to select the best foods and the best smoothie recipes that you should be eating.

My Nutrition Advisor does not diagnose, cure, or treat disease.


Spinach (raw) scores well for 6 health goals

This ingredient was scored for various health goals Learn more.

Recipes using Spinach (raw)

The Research

Athletic Performance: Score 92


Spinach increases circulation by increasing nitric oxide levels in the blood vessels.

Anemia: Score 90


Iron from spinach was more bioavailable than from supplements. Contains Vitamin K (43% RDA), which is therapeutic for anemia.

Animal Studies:

Blood Pressure: Score 90


Increases circulation by increasing nitric oxide levels in the blood vessels, which can lower blood pressure.

Animal Studies:

Brain: Score 90


Spinach reverses age-related declines in neuronal signal transduction, cognitive, and motor behavioral deficits.

Animal Studies:

Detoxification: Score 88


Animal: It reduces the absorption and enhances excretion of dioxin and furan toxins.

Animal Studies:

Cancer: Score 86


Animal: Green vegetables, such as spinach, can provide substantial cancer chemoprotection and they do so by reducing carcinogen bioavailabity.

Animal Studies:

How Our Scoring System Works

For each health goal, we assigned a score to each recipe and each ingredient. This helps you better understand the correlation that medical research is suggesting between foods and benefits to various health goals. Our scoring system is based on REAL RESEARCH published on pubmed.gov. This is a website that curates over 25 million different biomedical journals.



What we consider when creating your scores:

  • 1Type of Study (human, animal, lab, or academic review)
  • 2Amount of Research
  • 3What the Research Says
  • 4How much of the ingredient we use (for the recipes)
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