Diet and Nutrition

12 Foods You Should Eat Every Day

12. Spinach, and it doesn't have to be boring

Spinach is a great source of multiple vitamins and minerals including vitamin A, which promotes healthy skin and nails as well as eye health; vitamin C, an antioxidant that promotes healthy skin and a healthy immune system; vitamin K; folic acid; iron; and calcium.

Spinach also contains lutein, which supports eye health; kaempferol, which reduces the risk of cancer and other chronic diseases; nitrates, which promote heart health; and quercetin, which helps fight infections and inflammation. Spinach even contains more potassium than bananas. The fiber in spinach also provides numerous health benefits. Eating spinach reduces one’s risk of cancer and diabetes, improves eye health, regulates blood pressure, and relieves oxidative stress caused by damaging free radicals. The antioxidants in spinach can help fight the effects of aging and help prevent the onset of chronic diseases that tend to strike in old age.

Eating spinach doesn’t need to be boring. Spinach is delicious in salads or omelets and can be used in a variety of dishes. A watermelon and spinach salad is a super refreshing snack on a hot day. Rice with spinach, olive oil, parsley, and onions makes a great side for roasted chicken recipes.