Spinach an excellent source of iron and calcium..

       Spinach can be consumed cooked or raw. Baby spinach leaves are especially good in salads with cheese, walnuts, red onions, and a vinaigrette dressing.  Spinach still has a large nutritional value, especially when fresh, steamed, or quickly boiled.

Cooked spinach is an excellent source of iron and calcium. It's more important for menstruating women, who are more at risk for iron deficiency. Pregnant women are advised to include Spinach in their diet in the first three months for its folic acid contents.   Spinach can also help prevent colon cancer. In addition, spinach is a very good source of magnesium, a mineral that can help to lower high blood pressure and protect against heart disease as well. It is a rich source of  Vitamin A, Vitamin C, Vitamin E, Vitamin K, folic acid, Beta-carotene and   several other antioxidants.  The Flavonoids in spinach help prevent age related diminishing memory.  The Lutein present in spinach helps prevent cataracts.  It is low in calories and high in oxalate content.   Spinach contains insoluble fiber which protects the heart and other vital organs in the body.