Home > Diet and nutrition > Healthy Food > Vegetables Updated 27 February 2013 Spinach Spinach contains high levels of potassium and folate. It is not as rich in iron as was previously thought – the result of a printing error. 0 Vit & Min doses per day » Count calories in food » Is my vegetarian diet balanced? » Ask The Dietitians » Spinach contains high levels of potassium and folate. Spinach may reduce the risk of cancer, helps to avoid and relieve anaemia and may protect against eye degeneration and heart disease. It is not as rich in iron as was previously thought – the result of a printing error. Spinach retains much of its minerals and vitamins when it is steamed rather than boiled.Spinach is low in calories, but is high in oxalates. Therefore it shouldn't be eaten more than twice a week. It is a good idea for pregnant women to eat spinach in the first three months of pregnancy for its folic acid content. Calories 25 Calcium 170mg Carotenes 3,535mcg Fibre 2,1g Folate 150mcg Iron 2,1mg Potassium 500mg Vitamin C 26mg Vitamin E 1,7mg Per 100g raw More in Diet and nutrition Are you eating enough 'powerhouse' vegetables? More: Healthy FoodVegetables advertisement Read Health24’s Comments Policy Comment on this story 0 comments Comments have been closed for this article. Logout Comment 0 characters remaining Share on Facebook Loading comments... From our sponsors Keep an eye on your vision Which skin products are better, ‘medical grade’ or ‘over-the-counter’? Win 1 of 6 R5000 cash prizes Win Skin Renewal voucher Live healthier Exercise benefits for seniors » Working out in the concrete jungle Even a little exercise may help prevent dementia Here’s an unexpected way to boost your memory: running Seniors who exercise recover more quickly from injury or illness When sedentary older adults got into an exercise routine, it curbed their risk of suffering a disabling injury or illness and helped them recover if anything did happen to them. No relief for MS » Drug shows promise against MS in mouse study Vitamin D may slow multiple sclerosis Obesity in girls tied to higher MS risk Exercise may not lower women's risk of MS A Harvard study showed no evidence to support the idea that exercise lowers the risk of multiple sclerosis.