Popeye the cartoon sailor knew this. Doctors and nutritionists know this. Spinach is a superfood with many health benefits.
In addition to eye-protecting vitamin A and anti-cramp vitamin K, the versatile leafy green contains more of the essential mineral iron than several types of meat and poultry. A cup of cooked spinach contains 6.4 milligrams, while duck and pork contain less than three milligrams, or three ounces.
But if you’re low on iron and trying to boost it, experts say nothing beats steak, chicken or fish.
This is because spinach contains so-called “non-heme” iron, which is absorbed more slowly by the body than the “heme iron” found in meat, fish and poultry.
Nonheme and heme iron are two types of iron found in food.
Spinach is the best superfood with many health benefits and many important vitamins and essential minerals. However, those who are low in iron may not want to rely on leafy greens (Getty Images)
According to the American Red Cross, you absorb up to 30 percent of the heme iron you consume, compared to only 2 to 10 percent of the non-heme iron.
“Research shows that although spinach contains iron, its non-heme status makes it significantly less absorbable compared to heme iron from animal sources,” the Alaska Millennium Medical Center writes on its website.
An ironic truth that affects a quarter of American adults
Iron helps the body produce the protein hemoglobin, which is an important part of the blood cells that carry oxygen to our tissues. Without oxygen, our organs can be damaged and lead to death.
But iron deficiency affects about a quarter of American adults, and by 2024 study found that about 14 percent of more than 8,000 Americans had absolute iron deficiency.
Iron deficiency is a common type of anemia in which there are not enough healthy red blood cells in the blood.
Popeye the Sailor Man with his signature can of spinach actually turned the greens for vitamin A, not iron (Moviestore/Rex)
This can cause fatigue, headache, muscle cramps, shortness of breath, irritability, pale skin, sore or swollen tongue, increased heart rate, enlarged spleen, and cravings for specific substances such as dirt or ice.
“Symptoms of iron deficiency can be vague and easily confused with other diseases,” said Dr. Alexis Federman, internal medicine specialist at Henry Ford Health. “This can make it difficult to diagnose.”
According to federal dietary guidelines, most adult men need only eight milligrams of iron a day to stay healthy, while women need an additional 10 milligrams of iron due to menstruation.
A match made in iron-deficient heaven
People can reach their daily iron goals by relying on a variety of fruits, vegetables, and protein sources.
Eating non-heme and heme iron foods together will help your body absorb iron better.
But you can still get what you need with a plant-based, climate-friendly diet.
Although meat contains iron that is better absorbed by the body, people can still get the iron they need from plant-based foods (Getty Images for NYCWFF)
“It’s certainly possible to meet your iron needs from plant-based foods alone, but it just takes more planning and intentionality regarding the types, amounts, and frequency of foods you eat,” says advanced sports nutritionist Dr. Gemma Sampson.
The good news is that you can improve nonheme iron absorption from spinach by eating foods rich in vitamin C.
Oranges and citrus fruits, melons, strawberries, tomatoes, broccoli or bell peppers can help.
“You can get your daily iron needs from food, although if you have low iron in your blood or have trouble absorbing iron, you may need supplements,” Julia Zumpano, a registered dietitian, told the Cleveland Clinic. “Talk to your healthcare provider if you think you might benefit from extra iron.