Most healthful vegitables

Spinach This leafy green is one of the most versatile vegetables, eat it raw tossed in a salad, sautéd, steamed or throw it in a smoothie as a neutral way to boost your green intake. One cup contains your entire daily requirement of Vitamin K and it has tons of  vitamin A  (over half of the recommended daily amount in a serving!), and vit C which helps boost and enhance your immune system. It also loaded with nitrates which  studies  have linked with improved cardiovascular health — so make like Popeye and add this leafy green to your diet on the regular. Types of spinach : There are three basic types of the modern variety of spinach: Savoy spinach (dark green, wrinkled and curly leaves) Semi-savoy spinach (hybrid variety with crinkled leaves) Flat spinach (broad, smooth leaves) nutritional value : Energy 23 kcal Dietary fibre 2.2g Total carbohydrate 3.63g Sugar 0.42g Protein 2.86g Total fat 0.39g Vitamin A 9377 IU Vitamin C 28.1mg Vitamin E 2.03mg Vitamin K 483mcg Calcium 99mg Iron 2.