Spinach菠菜
Signature ingredient: Folate — S-grade evidence (Pregnancy, ~48% of the studied dose per serving)
Standard nutrients per USDA FoodData Central · phytochemicals (lutein / K2 / sulforaphane etc.) are literature estimates, varying by variety and processing
S / A … ingredient evidence tier (tap for the claim) | bar = how much of the studied dose one serving of Spinach gives you
Meaningful intake one serving delivers a real fraction of the studied dose
Vitamin A
469ug · 52% DV
A Vitamin A Deficiency →
＋ Measles Mortality Children A・Vision B
≈ 52% of studied dose
Lutein
12mg · One of the highest whole-food sources
B Age-related Macular Degeneration Disputed →
＋ Cognitive Function B・Cataract D
≈ 120% of studied dose
High amount, but caveats a big number ≠ effective
Iron
2.7mg · 15% DV
⚠Poorly absorbed
Vitamin K
483ug · 402% DV
B Osteoporosis →
＋ Hemorrhage Prevention Newborn A・Vascular Calcification C
Spinach is K1; bone research uses K2 (MK-7)
⚠Wrong form
Trace contribution far below the studied dose — not a therapeutic source
Potassium
558mg · 12% DV
B Hypertension →
＋ Cardiovascular Disease B・Muscle Cramp D
≈ 16% of studied dose
Why this page doesn't claim "Spinach works"
Whole foods almost never have RCTs — the evidence sits on the ingredients. So this page does one honest thing: it lists which graded ingredients Spinach contains, how much, and how far that is from the studied dose. It makes no efficacy claim about Spinach itself.
Bottom line: Spinach's real winners are lutein (eye health, at a meaningful dose) and folate; its vitamin K numbers look impressive but it's the wrong form for the bone evidence, and its iron is poorly absorbed. The rest is everyday supplementation, not a therapeutic dose.
Every tier links to its full evidence page · Methodology →