It's no accident that Popeye built his strength on a diet rich in spinach. According to experts, the health benefits of the green leafy vegetable make it a powerhouse food choice. Spinach is low in calories - only 41 per cup - and is loaded with vitamins, especially vitamin B, iron, and folate.
To reap the benefits, eat at least two cups of spinach every week. Work the spinach into your diet by using it as a base for salads, a topping for pizzas or a filling for pancakes. But, be warned, pastries and pizzas can pile on the calories – even if it's filled or topped with healthy veggies.