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Superfood of the Month: Spinach

Close up photo of tender young spinach leaves

Mar. 1 2024

Spinach is not only a staple in various cuisines, but it also is a symbol of strength and health. Packed with nutrients, it stands out as a must-have superfood for any health-conscious person. 

Health Benefits

Nutrient-Rich: Spinach is exceptionally high in vitamins and minerals, particularly vitamin A, vitamin C, vitamin K1, folic acid, iron and calcium, making it a nutrient-dense choice for any meal. 

Antioxidant Powerhouse: It’s loaded with antioxidants like lutein, beta carotene and zeaxanthin, which combat oxidative stress and promote eye health. 

Heart Health: Nitrates in spinach have been linked to maintaining healthy blood pressure levels, which can benefit heart health. 

Bone Strength: With its high vitamin K content, spinach supports bone health by enhancing calcium absorption and reducing urinary excretion of calcium. 

Anti-Inflammatory: Spinach contains components like flavonoids and carotenoids that have anti-inflammatory properties, potentially reducing the risk of chronic diseases. 

Skin and Hair: The vitamins and minerals in spinach, such as vitamin A and C, play a crucial role in promoting healthy skin and hair by fostering cell growth and repair. 

Muscle Efficiency: The dietary nitrates in spinach may improve muscle efficiency, particularly beneficial during exercise and physical activities. 

Creamy Spinach and Salmon Skillet

Creamy spinach and salmon cooking in skillet
  • 4 salmon fillets (about 6 oz each) 
  • 4 cups fresh spinach 
  • ½ c cream cheese, softened 
  • 2 cloves garlic, minced 
  • 2 T lemon juice 
  • 2 T olive oil 
  • 2 tsp fresh dill, chopped (or 1 tsp dried dill) 
  • Salt and pepper to taste


  1. Season salmon with salt, pepper and lemon juice. 
  2. Cook in a skillet with olive oil until desired temperature. 
  3. Remove salmon from the skillet. 
  4. In the same skillet, add garlic and spinach, cooking until wilted. 
  5. Stir in cream cheese and dill until creamy. 
  6. Return salmon to the skillet, spooning sauce over the fish. 

Nutrition: 500 calories; 35g protein; 38g fats; 6g carbohydrate; 2g fiber 

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Disclaimer: This blog is intended for general understanding and education about Lexington Medical Center. Nothing on the blog should be considered or used as a substitute for medical advice, diagnosis or treatment. Blog visitors with personal health or medical questions should consult their health care provider.