🥬 Spinach: The Green Superfood Your Body Will Thank You For. Spinach is not just a green leaf; it is a nutritionl powerhouse that has been boosting human health for centuries. Whether you are striving for better digestion, glowing skin or strong bones, it can be your favorite food.
In this post, we will learn:
- Nutritional Facts
- Market Prices by Country
- Health Effects of Eating 30 Days
- Top Countries That Produce the Most Spinach
🌿 What is Spinach?
(Spinacia oleracea is a dark leafy green vegetable that belongs to the amaranth family. Originally from ancient Persia, spinach has spread around the world and has become one of the most popular vegetables in modern healthy diets.
🧪Spinach Nutritional Value of (per 100 grams – raw)
| Nutrient | Amounts |
|---|---|
| Calories | 23 kcal |
| Protein | 2.9 g |
| Carbohydrates | 3.6 g |
| Fiber | 2.2 g |
| Fat | 0.4 g |
| Vitamin A | 9377 IU (188% DV) |
| Vitamin C | 28.1 mg (47% DV) |
| Vitamin K1 | 482.9 mg (603% DV) |
| Iron 2.7 mg | (15% DV) |
| Calcium | 99 mg (10% DV) |
| Magnesium | 79 mg (20% DV) |
| Folate (B9) | 194 mg (49% DV) |
| Potassium | 558 mg |
| Antioxidants | Zeaxanthin, Quercetin, Lutein |
💡 mg = Daily Value, based on a 2000-calorie diet.
🌎 Spinach Market Price – By Country (Approximate Retail, Per Kg)
| Country Price | (₹ / $ Per Kg) |
|---|---|
| 🇮🇳 India | ₹40–₹80 / $0.50–$1 |
| 🇺🇸 USA | $2.50–$4.00 |
| 🇬🇧 UK | £2–£3 ($2.5–$3.7) |
| 🇦🇺 Australia AUD | 3–5 ($2–$3.5) |
| 🇨🇦 Canada CAD | 4–6 ($3–$4.5) |
| 🇦🇪 UAE AED | 6–10 ($1.5–$2.7) |
| 🇧🇷 Brazil R | $6–R$10 ($1.2–$2) |
Prices may vary depending on the season and organic/conventional sources.
✅ What would happen if you Eating spinach every day for 30 days?
Here’s what your body would experience if you Eating every day for a month:
🔼 1. Increased energy and stamina
Thanks to iron, magnesium and B vitamins, helps to relieve fatigue.
🌿 2. Better digestion
Because of its high fiber content, helps regulate bowel movements and gut health.
💪 3. Strong bones
With calcium, vitamin K and magnesium, supports bone density.
👁️ 4. Improves eye health
Lutein and zeaxanthin protect the eyes from age-related damage and blue light.
❤️ 5. Lowers blood pressure
The potassium content in spinach helps to reduce sodium levels, stabilizing blood pressure.
🧠 6. Sharp brain
Nutrients like folate and vitamin K support cognitive function and mood.
⚠️ Caution: Spinach is high in oxalates, which can be a problem for people prone to kidney stones. Drink plenty of water and do not consume excessive amounts.
🌍 Top Spinach Producing Countries in the World
Country with Estimated Annual Production
| 1 🇨🇳 China | ~25 million metric tons |
| 2 🇺🇸 United States | ~400,000 metric tons |
| 3 🇯🇵 Japan | ~250,000 metric tons |
| 4 🇹🇷 Turkey | ~200,000 metric tons |
| 5 🇮🇳 India | ~150,000 metric tons |
🏆 China dominates global spinach production, accounting for over 90% of the world’s supply.
Top 5 Easy Spinach Recipe
🥗 1. Palak Paneer Stir Fry (Palak Paneer Bhurji Style)
Ingredients:
Palak (spinach): 2 cups (finely chopped)
Paneer: 200 grams (chopped or grated)
Onion: 1 (finely chopped)
Garlic: 3-4 cloves (chopped)
Green chilli: 1 (chopped)
Turmeric powder: ½ tsp
Salt: To taste
Oil: 1 tbsp
Optional: Garam masala or lemon juice to taste
Instructions:
Heat oil in a pan and sauté the garlic until golden brown.
Add the chopped onion and cook until translucent.
Add green chillies and turmeric powder.
Add the chopped spinach and cook for 3-4 minutes until wilted.
Mix in the chopped paneer, add salt and cook for 2-3 minutes.
Add garam masala or lemon juice to taste.
Serve hot with roti, paratha or rice.
🍳 2. Spinach Omelette
Ingredients:
Eggs: 2
Spinach: ½ cup (finely chopped)
Onion: 1 small (chopped)
Tomato: 1 small (chopped, optional)
Green chilli: 1 (optional)
Salt and black pepper: to taste
Oil or butter: 1 tsp
Instructions:
Break the eggs in a bowl and beat them.
Add the spinach, onion, tomato, chilli, salt and pepper. Mix well.
Heat the oil/butter in a non-stick pan.
Pour the egg mixture and spread evenly.
Cook on medium heat until the base is set, then flip and cook the other side.
Serve with toast or roti for a protein-packed breakfast.
🥣 3. My Spinach Soup
Ingredients:
Spinach: 2 cups (finely chopped)
Onion: 1 (chopped)
Garlic: 3 cloves
Butter or oil: 1 tablespoon
Milk or cream: ½ cup
Salt and pepper: to taste
Water or vegetable stock: 1½ cups
Instructions:
In a pan, heat the butter/oil and sauté the garlic and onion until soft.
Add the spinach and cook for 3-4 minutes until wilted.
Add the water or stock and bring to a boil. Boil for 5 minutes.
Cool slightly, then blend until smooth.
Add the milk/cream back into the pan and season with salt and pepper.
Heat gently and serve hot with bread.
🫓 4. Palak Paratha (Spinach Flatbread)
Ingredients:
Wheat flour: 2 cups
Spinach: 1 cup (pureed or finely chopped)
Oats (spinach): ½ tsp
Red chillies: ½ tsp
Salt: To taste
Oil: 1 tsp (for the dough) + extra for cooking
Water: As required
Instructions:
In a bowl, combine the flour, spinach, spices, salt and oil.
Gradually add water and knead a soft dough.
Let the dough rest for 15 minutes.
Make balls, roll into parathas.
Cook on a hot griddle using a little oil until golden brown on both sides.
Serve with curd, butter or pickle.
🍝 5. Spinach Pasta (Indian Style Creamy Spinach Pasta)
Ingredients:
Pasta: 1 cup (penne or fusilli works well)
Spinach: 1½ cups (chopped)
Garlic: 3-4 cloves (chopped)
Onion: 1 small (optional)
Olive oil or butter: 1 tablespoon
Cheese: 2 tablespoons (grated)
Milk or cream: ½ cup
Salt, black pepper, chili flakes: to taste
Instructions:
Boil the pasta according to the packet instructions. Drain and set aside.
In a pan, sauté the garlic (and onion if using) in the olive oil.
Add the spinach and cook until wilted.
Blend the spinach with the cream/milk to make a smooth paste.
Pour the spinach sauce back into the pan, add the cheese, salt and pepper.
Mix in the cooked pasta and stir until evenly coated.
Serve hot with chili flakes or more cheese.
📝 Final Thoughts
Spinach is low in calories but high in nutrients, making it a perfect food for weight loss, disease prevention, and everyday health. Whether you add it to salads, blend it into smoothies, or cook it with garlic – spinach gives your body the daily nutrition it needs for growth.
✅ Add it to your meals today – and feel the difference in 30 days!
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