
4. Spinach
Spinach is a nutrient-dense leafy vegetable that has excellent health benefits. A 100-gram serving of spinach contains about three grams of protein. It contains all the essential amino acids and protein makes up 30 percent of its calories. Spinach also contains vitamin A and vitamin C, magnesium, potassium, iron, calcium, folate and manganese.

It’s also rich in antioxidants, which can reduce inflammation and nitrates. Spinach increases nitric oxide, lowers blood pressure and improves heart health. Just a cup of cooked spinach contains over six milligrams of iron. In fact, it has more potassium than a banana.
Spinach is a versatile vegetable and combines well with cheeses, like feta. You can add feta to a spinach salad. Add it to a smoothie, eat it with pasta and use it as a side dish. Enjoy a spinach, potato, and red pepper frittata. Or, you can add some spinach to soups, casseroles and omelets.