Perhaps Popeye had it right. He pounded spinach for super-human strength and loved olive oil (although granted, it was a girl, not the healthy fat Rachel Ray is always harping on about!). But is spinach really good for your muscles and can it give you the boost you need to take on ol’ Bluto?
Let’s start with the most basic stuff: Calorie for calorie, spinach is perhaps one of the most nutrient dense vegetables out there (and it’s no slouch in the flavonoid department, but we’ll talk about that in a minute). In the vitamin department, it logs literally off-the-charts levels of vitamin K and vitamin A, providing 1110% and 234%, respectively, per 1 cup serving of boiled spinach (or 6 cups of raw spinach). Why would this be important? Well, vitamin K is important for bone health (especially when combined with calcium and magnesium, spinach’s other bone-building nutrients) and vitamin A is important for reducing the amount of free-radicals in the body as well as preventing cholesterol from oxidation – which is the process whereby cholesterol can cause damage to arteries. This effect is further amplified when the vitamin A is combined with vitamin C – which spinach also has in spades – a combination that is also thought to reduce inflammation, particularly among patients suffering from asthma, osteoarthritis and rheumatoid arthritis.