Vegetable
Spinach
7/10 Moderate evidence
Tender leafy green and one of the highest dietary sources of magnesium, folate, and lutein, with relevance to migraine and vascular inflammation.
Active compounds
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Magnesium
Cofactor in over 300 enzymatic reactions; stabilizes vascular and neural membranes
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Folate
Lowers homocysteine, a vascular inflammation marker
Helps with
Practical tips
- Preparation
- Briefly sauté or steam — wilting concentrates nutrients and reduces oxalate
- Recommended amount
- 1-2 cups raw or 1/2 cup cooked daily
- Absorption
- Cook spinach to reduce oxalates that bind minerals; pair with vitamin C for iron absorption
- Cautions
- High oxalates contraindicated in calcium-oxalate kidney stone formers