Mar 13-19: Spinach

It's no secret that spinach is packed full of nutrients! This leafy green is an excellent source of vitamins A and K, and is a good source of folate, vitamin C, vitamin E, vitamin B6, riboflavin, calcium, iron, magnesium, manganese and potassium (1). These vitamins and minerals play important roles in metabolism, energy production, red blood cell formation, wound healing, immune function, growth and development, and as antioxidants (1, 2).

Spinach can easily be found fresh or frozen, and consumed raw or cooked, giving it the ability to be prepared in various ways.

Role in physical activity: One of the key minerals in spinach is iron, which is particularly important for athletes. Risk of iron deficiency is increased in sports, especially in women and endurance athletes (3). Iron absorption is enhanced by vitamin C, so it is suggested that combining spinach with another source of vitamin C is optimal for iron absorption (3, 4).

In addition to vitamins and minerals, spinach contains the compound nitrate, which has been studied recently for its ergogenic properties - mainly its role in increasing oxygen capacity. This is specifically important in exercise, as increased nitrates may decrease the amount of oxygen required by muscle mitochondria to power cell activity, and increase work output per unit oxygen (5).