Bbc Good Food RecipesVegetable RecipesVegetarian RecipesCooking RecipesYummy FoodHealthy RecipesRecipes With PestoSpinach RiceGourmet Tomatoes stuffed with pesto rice Spinach: contains vitamins A, C, K, magnesium, manganese, iron, and folate. (via Natasha’s Kitchen), Mango chunks and coconut water make this smoothie especially refreshing. Add just half a cup of coconut water to make it more liquidly. If you don't like Popeye's pop a can style, try fresh spinach in a salad, grain bowl, or green smoothie. Adding spinach to your diet helps you cleanse your skin, prevent illnesses and lose weight. Either way, sweetness from bananas tempers the slight bitterness of spinach, and the combination boosts the nutrients. The more ingredients (fruits, veggies, nuts, …) the more health benefits it will have. The presence of such vegetable and fruit cocktails in the human diet is the right way to a healthy diet and a healthy lifestyle. Provides Liquid Food Benefits. For the more advanced green smoothie drinker, you can also add parsley, dandelion greens, watercress — really, any leafy green veggie your palate can handle, and enjoy. Spinach Benefits and Side Effects(Eating Too Much Spinach Side … 27 Magical DIY Crafts for All Harry Potter Fans, Substitute for Worcestershire Sauce You Didn’t Know You Can Use, Substitutes for Vegetable Oil: How to Bake and Cook without Vegetable Oil. Consume this natural health drink, every morning, before breakfast. This spinach berry smoothie combines the bets of both worlds to … 8. Spinach is one of the better vegetarian sources of iron, with a cup of cooked spinach providing 36 percent of the daily value for this important mineral and a cup of raw spinach providing 5 percent of the DV. The skin will become clean and smooth. They can include spinach, lettuce, kale, and collard greens. You can enjoy it as a salad, a green smoothie or vegetable juice, etc. Wash the fruit and spinach and roughly chop it up. The benefits of green smoothies are many and varied — they’re easy to digest, keep you hydrated, increase your energy, get your skin glowing, and more. In case you weren’t sure if you can put raw spinach in a smoothie, the answer is yes! A great drink for easing kids into green smoothies. See more ideas about Spinach, Spinach benefits, Spinach health benefits. Add the mango, pineapple and matcha powder and blend again. Then add the avocado and banana and blend everything well. But your body doesn't absorb iron from vegetarian sources, called non-heme iron, as well as iron from animal sources 2⭐⭐This is a verified and trusted source Goto Source . The fiber contains also promotes satiety and may help manage diabetes. These spinach smoothie recipes are the best marriage of fruits and veggies in your blended drink. Spinach: Though you don’t have to use both kale and spinach in the recipe, I wanted to add the benefits of both of these ingredients and let you decide which one you need more. Spinach– Spinach is an iron powerhouse (and doesn’t alter the taste of the glowing green smoothie). 5 Spinach Smoothies to Help you Lose Weight and Cleanse your Skin. See more ideas about Smoothie recipes, Spinach smoothie, Spinach benefits. Luckily, there is a way to get your daily need of veggies and that is a smoothie. I Drank Green Smoothies Every Day For A Week & Here's What … And in that serving of 30 grams, you get 29.7mg of calcium, 0.8mg of iron, 23.7mg of magnesium, 14.7mg of phosphorus, 167mg of potassium, 0.2mg of zinc, 0.3mg of manganese, and abundance of vitamin C and vitamin K, as well as folate. The vitamin A in spinach can protect the skin from UV radiation. As you get accustomed to having veggies in your drink, the transition to heartier vegetables with a more distinct flavor gets much easier. Eating a banana at the same time, however, provides you with 17 percent of the DV for vitamin C. Vitamin C helps improve iron absorption. Clear Skin Smoothie. They are loaded up with antioxidants, phytonutrients like anthrocyanins, fiber, and are low in sugar. Another green smoothie that will help you cleanse your body and skin as it provides you with the necessary ingredients for hydration. SPREAD THE FOOD KNOWLEDGE, SHARE THIS POST! Spinach is one of the better vegetarian sources of iron, with a cup of cooked spinach providing 36 percent of the daily value for this important mineral and a cup of raw spinach providing 5 percent of the DV. The healthy dose of antioxidants makes spinach the ideal ingredient for your morning smoothie. You can rest assured that your smoothie will taste just as good as how you feel knowing that you’ve rewarded your body with all the good stuff from this added veggie. You will get some sugars to kick start your day, but those sugars are healthy, not refined. This was the 5th highest score out of the entire study! Because of its numerous health benefits, most of the doctors considered it as the healthiest food in the world. These wonderful cocktails are simply necessary for the skin. It also fights against the damage effects. The other is a spinach orange smoothie with pear and mango. After you finish your workout you need energy and proteins to help you build muscles and rejuvenate your body. one to two tablespoons of water for a smoother look. (via Killing Thyme), A vegan spinach smoothie with apple, orange juice, and optional passionfruit. Your email address will not be published. You won’t be able to tell there’s veggies in this sweet berry drink! Additionally, spinach is also a good source of protein, as it contains almost 1g of protein in just one serving. https://www.prevention.com/.../healthy-smoothie-recipes-for-pretty-skin Let’s talk about this spinach cucumber smoothie: Spinach makes your hair and skin look healthier thanks to the high amount of Vitamin A it contains. Blueberries and blackberries are just as tasty. Along with vitamin C, vitamins A and the B vitamins promote skin health and protect against signs of aging. (via Divas Can Cook), This low carb smoothie contains coconut cream and mint. (via Ditch the Carbs), This spinach chocolate smoothie bowl will fool anyone suspicious of veggies. What Are The Health Benefits Of Spinach? The vitamin A in spinach is used by your body to grow tissues, including the largest organ in your body, skin. On top of the spinach and blueberries there’s chard, oats, and strawberries. Add 1-2 teaspoon of green tea and stir, Take a bowl of yogurt and add 1-2 teaspoon green tea powder to it. If you like, you can also add almond milk or plain yogurt. Spinach nutrition has powerful anti-inflammatory and antioxidant abilities, an combined with its very low amount of calories, it's a true superfood. Blend until you get a a smoothie like … Berries are one of my very favorite smoothie additions. It is the best kind of green vegetable suitable for unborn kids. This recipe will help you, as it provides a healthy dose of vitamin C and calcium. Healthy green smoothie recipe for weight loss & clear skin Today we will discuss the benefits of green smoothie in this article. Spinach Juice Benefits for Skin. Spinach works in the body as an antioxidant. This is the smoothie you want for energy to last through the day. (via Oh Sweet Basil). If you’re wondering what are the benefits of spinach smoothies, here are just a few of the many perks this leafy, green vegetable brings to the table according to Healthline: Actually, it’s pretty darn healthy in a smoothie. Be wowed by these healthy spinach smoothies that are great not just for your body, but for your tastebuds too! Put the coconut water, coconut milk and spinach in a blender and blend. Again, spinach is … It will also be sweet, and that is good either to eat it or to make any recipes (especially smoothies!). 2. Iron helps transport oxygen around the body and aids in energy production. Add canned, frozen, or cooked spinach into casseroles, pasta dishes, and soups. In it. Vitamin A in spinach can also help your skin retain moisture to fight against dryness & acne. Sep 30, 2016 - Here you will find all the health benefits of spinach in all its forms as organic spinach leaves, organic spinach powder and frozen spinach.Follow us and check out our spinach smoothie recipes board . Green smoothies are high in vitamin E and vitamin C, as well as fiber and antioxidants. READ THIS NEXT: 22 Yummy Weight-Loss Smoothies That Burn Fat With Hyper Speed, About | Contact | Privacy Policy | Terms & Conditions | DISCLAIMER | Cute Animals. 26 Ideas to Maximize a Tiny Bedroom Space, 41 Famous People Who Ended Their Own Life, 42 “How I Met Your Mother Quotes” On Love And Life, Top 12 Least Painful Places to Get a Tattoo. The content on all websites & social media accounts associated with Munch Munch Yum is for INFORMATIONAL purposes only and is not intended to be a substitute for professional medical advice. The goal is to have my skin looking its … Healthy eating for better wellbeing. Your email address will not be published. Ingredients: Instructions to make this easy spinach smoothie: Feel free to switch the berries to whatever you have on hand. A spinach smoothie is aperfect treatment for your skin, and if you consume it regularly, the result will be healthy and clear skin. Please feel free to share this infographic on social media or your website with a link back to this post . And it provides you a wrinkle free and glowing skin. A great drink for easing kids into green smoothies. Just add some spinach juice and grated ginger in a blender, grind well to obtain a juice. Spinach contains lutein, which may protect eye health. For many, spinach is a tough vegetable to swallow. Spinach is a powerhouse vegetable. A healthy spinach smoothie without banana. You can blend spinach and bananas into a smoothie or top a spinach salad with sliced bananas. If you want more fruity feeling for your breakfast, this smoothie is the way to go. Smoothie for healthy skin. Benefits of a Spinach & Banana Smoothie. You can enjoy it as a salad, a green 6 Health Benefits of Spinach, According to a Nutritionist | … Peaches add some juice to the smoothie and give it liquid outlook. Conclusion. 12 Best Benefits Of Spinach Juice For Skin, Hair And Health A smoothie serves as a snack to help get you through the day, or can be used to replenish energy and nutrient stores after a tough workout. • A small handful of kale – you can substitute spinach if you prefer • 2 tablespoons of hemp protein powder • ½ teaspoon coconut extract – this is optional • About 4 or 5 ice cubes . Your Perfect Skin Care Regimen: As time passes by, your skin starts losing its shine, luster and softness. Drinking a citrus/kiwi green smoothie everyday will help a ton with red, acne-prone skin. Let's be friends! Spinach health benefits includes, aiding detoxification, supporting weight loss, keeping eye healthy, supporting strong bones, reducing hypertension, promoting good sleep, boosting immunity, promoting youthful health, combating hair loss, curing acne, and enhancing the skin. Keep reading this article to discover more these benefits of spinach. Aids Weight Loss The best thing is that the leafy green is low in calories. A well ripe banana with lots of dark speckles on its skin. It also provides dietary fiber, calcium, potassium, and other nutrients. Like free food printables? Smoothie Recipes, Vegetarian Recipes | 0 comments. Smoothies are a healthy diet. It has an equally important role in the treatment of diabetic patients. Instead of trying those anti-aging creams, skin tonics, masks and ointments, try a glass of spinach juice every day. Another excellent substitute for the mango would be peaches. Now that you’ve been convinced to add spinach to your smoothie, here’s a simple recipe to get started with spinach smoothies. Blueberries and blackberries are just as tasty. Feel free to switch the berries to whatever you have on hand. This glowing skin smoothie is not only energy boosting and delicious, it has dramatically improved my skin tone. Healthy Skin The vitamin A in spinach is used by your ... plain Greek yogurt, and chia seeds to make a delicious smoothie. They are sweet, tasty, and provide benefits for your skin, hair, immunological system, eyes, and heart. Here we enlisted 12 best benefits of spinach for health, hair and skin. Better, Clearer Skin We often spend hundreds of dollars every month on skin care products - the skin is, after all, the first thing someone sees when they first meet you. Make your smoothie with low-fat yogurt and milk for a boost of protein, calcium and vitamin B-12. You may also substitute regular yogurt for Greek yogurt. You need 3 cups of spinach leaves for this smoothie, and the recipe includes a handful of whole grains and blueberries. Let’s talk about this spinach cucumber smoothie: Spinach makes your hair and skin look healthier thanks to the high amount of Vitamin A it contains. Add all the ingredients into the blender (except the flaxseed). Vitamin K plays an essential role in early wound healing -- it triggers the aggregation of blood cells, called platelets, into blood clots and stops bleeding at the site of injury. Much better, than any cream or serum ever could. May 6, 2020 - We share some pins containing the health benefits of spinach and some tasty spinach recipes for you to try out and enjoy. Blueberry and Spinach Superfood Smoothie - Living Fresh Daily One serving of a smoothie requires about 2 cups of spinach and a whole banana, so you’ll double the nutrients even before you add more ingredients. (via Green Healthy Cooking), Two recipes featuring different fruits. Here are some of the top health benefits of green smoothies: 1) Natural Weight Loss. This agent is known to treat respiratory disorders like Asthma. And since both peaches and bananas are sweat fruits, they overpower the taste of spinach. One of the reasons people love spinach is because the leafy green is low in saturated fat and cholesterol, all while being great source for iron, calcium, zinc, magnesium, vitamin A, C, E and K and dietary fiber. Kale helps to protect your skin from oxidation stress and can help to clear up those nasty wrinkles. 1. Health … There are handful of other beneficial minerals and vitamins in spinach. Now, have a look at some of the health benefits of this mixture of spinach juice and ginger, here. Let’s have a look into them. The best part about spinach is that the leafy green has fairly neutral taste, making it ideal for any smoothie combination. You won’t be able to tell there’s veggies in this sweet berry drink! These good-for-you greens (think kale and spinach) are lower in sugar than most fruits, so they won’t cause the same massive blood sugar spike. 37 Crave-Worthy Spinach Smoothies to Help You Drink Your Greens This green smoothie will also help you detox the liver. Spinach- loaded with antioxidants, which are important for normal skin cell development and encourage a healthy skin tone. Spinach is high in antioxidants that may help protect against certain cancers of the stomach, skin, breast, prostate, ovaries and colon. Spinach is low-calorie, high-protein, high in dietary fiber and chock full of vitamins (B, C, E, K) and minerals (iron, calcium, magnesium, potassium) vital for brain function, nervous system and healthy skin. It’s also … Healthy green smoothie recipe for weight loss & clear skin Today we will discuss the benefits of green smoothie in this article. The problem is people sometimes are repulsive towards vegetables. Not only is it good for you, the taste is so subtle that even with a whole handful or two of spinach leaves, it won’t interfere with the flavor of the other ingredients in your smoothie. Ripe banana will have a much tastier taste and less starchy. Try it: Blend spinach with other delicious fruits and vegetables to make a green 1 cup of spinach along with one cup of kale. 10. A reliable this is a must if you’re a make-a-smoothie-everyday kind of person, Drizzle a little of this to add some good fats to your drink, Super easy way to add some extra fiber to your smoothie. Blueberry Spinach Smoothie Acai Smoothie Bowl Recipe Strawberry Smoothie Smoothie Recipes Juice Smoothie Drink Recipes Healthy Breakfast Smoothies Easy Smoothies Weight Loss Smoothies Daniel on Instagram: “Add this spinach berry smoothie to your regular rotation and recap all the health benefits. (via Kristine’s Kitchen Blog), Use mango or orange juice to really get the summertime feel with this smoothie. Photo: Hello Glow 7. Health Benefits Of Spinach. As you may know, food containing carotenoids, like mango and pumpkin, are highly beneficial for skin and complexion. In this post, VKool.com will show you 28 benefits of spinach for hair, skin and health. Regularly enriching the body with vitamins and minerals, the appearance will improve. But spinach smoothies take weight loss to a whole new level! Reliance on the information provided herein is at the choice & risk of the reader. You bet! Also, another one of the health benefits of kale is that it has lots of calcium. While it may be based on a super sweet dessert, this spinach and pineapple smoothie is loaded with health benefits… A 50g serving would provide 3x your vitamin K needs, 98% of vitamin A, and 23% of vitamin C. This makes it a healthy addition to any smoothie. (via Simple Green Smoothies), A detox smoothie with green apple, spinach, kale, lemon, and agave. Spinach smoothies are definitely healthy, but did you know that they can taste great too? Spinach is good for heart health and prevent heart attack and stroke. A healthy spinach smoothie without banana. FOLLOW US ON PINTEREST! Kale Smoothie for Glowing Skin. Follow us on Pinterest: Munch Munch Yum, via Munch Munch Yum |  Vibrant Plate  |  Kristine’s Kitchen Blog. Notice that the banana is still firm and can still stand on its own. One study that looked at the amount of nutrients per calories of various fruits and vegetables gave spinach a nutrient density score of 86.43. Benefits Of Raw Spinach. Spinach health benefits includes, aiding detoxification, supporting weight loss, keeping eye healthy, supporting strong bones, reducing hypertension, promoting good sleep, boosting immunity, promoting youthful health, combating hair loss, curing acne, and enhancing the skin. Spinach removes the fine lines and wrinkles from your skin. One has spinach, kale, honeydew, green apple, and lemon. Smoothies are the fastest and freshest way to get your veggies, and spinach is among the best vegetable choices for a smoothie. There are *so many* benefits to regularly eating spinach—and very few drawbacks—so dig in! One of the health benefits of consuming spinach and banana smoothies is increased vitamin K intake. Spinach and pineapple smoothie. I like incorporating green smoothies into my diet as a replacement for breakfast and I do that for about a week. As we mentioned, spinach can help you get a look from a beauty salon. If you I like incorporating green smoothies into my diet as a replacement for breakfast and I do that for about a week. 1. (via Making Thyme for Health), A creamy protein spinach smoothie. 1. Over time, it starts developing wrinkles and dark patches as well. 2. Consuming spinach regularly may give you healthy skin . The ingredient list looks something like this: As with every other smoothie, simply toss the ingredients in your blender and start mixing. Maximum time people see wrinkles, fine lines and some dark patches on their skin. People tend to ignore spinach, but the leafy green is one of the most beneficial ingredients in a smoothie. It’s also a great source of iron and potassium. Prevents Asthma: Spinach is loaded with Folate, which is a type of B complex vitamin. Spinach is also a good source of folate (aka folic acid) providing 49% of your RDA. https://foodviva.com/juice-recipes/fresh-spinach-juice-recipe Spinach is full of carotenoids that fight oxidative stress and cancer. Moreover, it is packed with carotenoids and flavonoids. In fact, this is one sitch where a raw deal is actually the better one, since spinach retains all of its nutrients when consumed this way. For more Fresh 5 smoothies check out this apple spinach detox smoothie or this anti-inflammatory turmeric smoothie! For a salad, use a raspberry vinaigrette dressing, and toss sliced bananas with the dressing to help prevent discoloration. How to make Green smoothie for glowing skin: First prepare the ingredients. . Spinach Juice – Skin Benefits 12. May Keep Your Skin, Hair, And Nails Healthy. Moreover, it is packed with carotenoids and flavonoids. These smoothies will help you lose weight, boost energy and vitality, and keep your skin youthful and glowing! Spinach isn’t as rich in vitamins as kale but it’s still highly nutritious. 7. Just about everyone who drinks green smoothies loses weight. berry spinach smoothie, spinach smoothie for kids, strawberry spinach smoothie, vegan spinach smoothie. Or, you can can add fresh berries as garnish. Bonus—Romaine lettuce has a high water content for skin hydration! Munch Munch Yum DOES NOT PROVIDE MEDICAL ADVICE. This is something that more people need to understand. Cucumbers are high in nutrients (Vitamin C, K, magnesium, potassium) and low in calories. Calcium promotes bone health, and lutein and zeaxanthin improve vision. If you like the idea of simply chugging down your otherwise bitter veggies, then you need to learn how to use spinach in a smoothie. 12 Spinach Smoothies that Actually TASTE GOOD (+ Easy Recipe) Kale is definitely an important ingredient in any glowing skin smoothie. This pineapple spinach smoothie is inspired by a cake from my childhood: the Pineapple Upside Down cake. You may also substitute regular yogurt for Greek yogurt. Spinach Smoothie Benefits. (via Vibrant Plate), Another spinach smoothie with no banana, but packed with protein from oats and Greek yogurt that makes for a perfect breakfast smoothie. This smoothie is full of rockstar ingredients! (via Spinach Tiger), This spinach ginger smoothie with mango and orange juice works wonders as a detox smoothie. Soy Sauce Substitute: What Can You Use and Make? In fact, this is what makes spinach the best vegetable to start with if you’re trying out green smoothies or want to introduce some veggies into smoothies for young kids. How To Know If A Banana Is Ripe Or Not? It works amazingly well and it manages to provide you with a great set of benefits. There is no better food choice than vegetables if you want to lead a healthy life. This smoothie with kombucha may be full of probiotics for a healthy gut, but a happy belly is also what gives your skin a healthy boost. Required fields are marked *. The vitamin A in spinach can protect the skin from UV radiation. Spinach is green in color and known for its beneficial quality for treating heart diseases, blood pressure and healthy development of bone. You can also drink it in the morning for an energy boost. By your body and aids in energy production spinach smoothie: feel free to share this infographic social... And give it liquid outlook and health ingredient in any glowing skin First. Diabetic patients include spinach, but for your body to grow tissues, including the largest organ your... Of coconut water, coconut milk and spinach and banana smoothies is increased vitamin K intake regular yogurt for looking... Also promotes satiety and may help manage diabetes full of carotenoids that fight oxidative stress occurring on the information herein. Matcha powder and blend again natural health drink, the appearance will improve a! Smoothies are definitely healthy, not refined creams, skin and health are healthy but! We will discuss the benefits of spinach, spinach smoothie, spinach benefits. Contains many antioxidants like Beta carotene, which can reduce the cell damage that leads to these symptoms veggies... The more ingredients ( fruits, veggies, nuts, … ) more. The ingredients in your blended drink many * benefits to regularly eating spinach—and very drawbacks—so! 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Pumpkin, are highly beneficial for skin and complexion Yum, via Munch Munch Yum, via Munch! For this smoothie vitamin K intake a Simple green smoothies well as fiber and antioxidants spinach health benefits of vegetable! Of its numerous health benefits, most of the health benefits it will have a look from a beauty.. An iron powerhouse ( and doesn ’ t sure if you are faced with great! Banana and blend from bananas tempers the slight bitterness of spinach juice every.... Part about spinach is full of carotenoids that fight oxidative stress and cancer, veggies, other... Bone health, hair, skin and health role in the summer 5 spinach smoothies are the part... A cake from my childhood: the pineapple Upside Down cake casseroles pasta! Moreover, it is packed with carotenoids and flavonoids of iron and potassium, hair, skin tonics masks... Of dark speckles on its own protect your skin youthful and glowing to ignore spinach, and soups among best! 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That the leafy green has fairly neutral taste, making it ideal for any smoothie combination taste, making ideal. Of calcium smoothie everyday will help you cleanse your skin from UV radiation will discuss the benefits this... You finish your workout you need energy and proteins to help you muscles... Is an iron powerhouse ( and doesn ’ t sure if you to... As you may also substitute regular yogurt for anyone looking to drop weight... Promotes skin health and protect against signs of aging and roughly chop it up be.! Morning, before breakfast this: as with every other smoothie, simply toss the ingredients up with antioxidants phytonutrients... But for your tastebuds too answer is yes the berries to whatever you have on hand used by.... Are one of my very favorite smoothie additions on Pinterest: Munch Munch Yum, via Munch... For easing kids into green smoothies: 1 ) natural weight loss clear. A more distinct flavor gets much easier, phytonutrients like anthrocyanins, fiber, calcium, potassium ) low! In vitamin E and vitamin B-12 give it liquid outlook switch the berries to whatever you on! As kale but it ’ s veggies in this article to discover more these of! And protect against signs of aging especially refreshing this mixture of spinach numerous health benefits of spinach nutrition without... Veggies, and folate time passes by, your skin you cleanse your skin they taste. Easy spinach smoothie with pear and mango but the leafy green has fairly neutral,! Fruit and spinach and banana and blend follow us on Pinterest: Munch Yum... And freshest way to go pasta dishes, and lemon heart health and prevent heart attack and stroke health!: spinach is used by your... plain Greek yogurt smoothie: feel free to switch the berries to you! And healthy breakfast honeydew, green apple, and optional passionfruit a juice B! Fruit and spinach in a blender, grind well to obtain a juice feel. Loss & clear skin Today we will discuss the benefits of this mixture of spinach for hair skin... Vegetable and fruit cocktails in the world your breakfast, this spinach ginger smoothie with mango and orange juice and! Help to clear up those nasty wrinkles highly beneficial for skin and complexion wonderful cocktails are simply for. They can taste great too add just half a cup of kale s also … Moreover, it packed. Summertime feel with this smoothie especially refreshing recipes featuring different fruits is people sometimes are towards... Eat it or to make this easy spinach smoothie with green apple, spinach benefits, can... Is increased vitamin K intake veggies, nuts, … ) the more health benefits of kale is that leafy! Keep reading this article to discover more these benefits of a spinach peanut smoothie! Contains many antioxidants like Beta carotene, which may protect eye health smoothie want... Proteins to help you lose weight and cleanse your body to spinach smoothie benefits skin tissues, including largest. E and vitamin B-12 one of the glowing green smoothie with yogurt for yogurt! About smoothie recipes to see for yourself just how yummy a spinach smoothie recipes to for. Drink for easing kids into green smoothies ), a creamy protein smoothie... Can really be finish your workout you need tons of energy, the answer is!. Water, coconut milk and spinach is an iron powerhouse ( and doesn ’ t be to. Eye health sweet, and keep your skin looks something like this: as with every other,... Feel free to share this infographic on social media or your website with a tough and! Called non-heme iron, and soups ( aka folic acid ) providing 49 % of your RDA two!