Spinach and other leafy green vegetables contain high levels of some of the B vitamins, as well as other vitamins and fiber. The B vitamins are very important to health and food sources high in them need to be eaten as a part of your regular diet. Although spinach is not the only good source for some of these vitamins, it is readily available and relatively inexpensive, so it is a good option for many people.
Amounts
One cup of raw spinach contains .023 mg of thiamin, .057 mg of riboflavin, .217 mg of niacin, .02 mg of pantothenic acid .059 mg of vitamin B6, 58 mcg of folate and no vitamin B12, according to the USDA National Nutrient Database for Standard Reference.
Significance
Although spinach contains small amounts of all of the B vitamins except for vitamin B12, it is only a good source of folate. One cup of raw spinach contains 58 mcg and a 1/2 cup of cooked spinach contains 115 mcg out of the recommended 400 mcg Recommended Daily Value (DV) for folate. Folate is essential for preventing neural tube defects during pregnancy and for creating and maintaining new cells, including blood cells.
Potential
Spinach is one of the best sources of folate available, with other excellent sources including fortified breakfast cereals and beef liver, according to the Office of Dietary Supplements. As such, eating spinach is an easy way to get a good portion of the folate you need in your diet each day. Simple ways to include spinach in your diet include adding cooked spinach to soups, pasta sauce and other dishes, or making a salad out of raw spinach instead of lettuce.
Considerations
People with alcohol dependency, women who are pregnant or plan to become pregnant, those with liver or kidney disease and those who are anemic or on anticonvulsant medications should all take particular concern regarding their folate intake as these individuals are at higher risk of folate deficiency.
Expert Insight
Adults should eat at least 3 cups of dark-green leafy vegetables per week, according to the USDA's MyPyramid website, with those that are more active possibly eating even more as their caloric needs allow. This should make up part of the 2 to 3 cups of vegetables recommended daily, although it isn't necessary to eat dark-green leafy vegetables every day.
References
- USDA National Nutrient Database for Standard Reference: Spinach, Raw
- University of Washington Department of Family Medicine: The B Vitamins--A Clinically Oriented Fact Sheet
- U.S. Food and Drug Administration: XIV. Appendix F: Calculate the Percent Daily Value for the Appropriate Nutrients
- Office of Dietary Supplements: Dietary Supplement Fact Sheet: Folate
- MyPyramid: How Many Vegetables Are Needed Daily or Weekly?
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