Lettuce and spinach are not created equal. In fact, it is staggering just how different the two are. Lets take a closer look at what you get with one cup of iceberg lettuce and one cup of spinach.
Nutrient Lettuce Spinach Importance of nutrient
Magnesium 4 mg 24 mg Required for proper growth and maintenance of bones and proper functioning of the nerves and muscles
Phosphorus 11mg 15mg Required for the formation of bones and teeth, plays an important roll in growth, maintenance, and repair of cells, assists in function of kidneys, regulates heartbeat, and assists in nerve conduction
Potassium 80 mg 167 mg Essential for proper function of heart, kidney's, muscles, nerves, and digestive system
Zinc .9 mg .16 mg Boosts the immune system, deficiency can cause night blindness, anemia, lethargy, impaired wound healing, dermatitis, and fetal malformations
Vitamin C 1.6 mg 8.4 mg Essential for wound healing and supports immune function
Niacin .07 mg .217 mg Vital in cell metabolism
Vitamin B6 .02 mg .059 mg Supports adrenal function and maintains a healthy nervous system
Folate 17 mg 58 mg Helps produce and maintain new cells, needed to make DNA and RNA-the building blocks of cells, prevents anemia, and prevents birth defects
Vitamin A 286 IU 2,813 IU Plays an important roll in vision, bone growth, reproduction, and regulates the immune system
Beta Carotene 170 mcg 1,688 mcg Is an antioxidant that is converted to Vitamin A in the body and therefore also plays an important roll in vision, bone growth, reproduction, and regulates the immune system.
Lutein 158 mcg 3,659 mcg protects the eye from sun damage
Vitamin E .1mg .61 mg involved in immune function and protects against free radicals that can cause cancer
One cup of spinach also:
-contains fiber, calcium, and protein
-exceeds daily requirements for Vitamin K and Vitamin A
-almost meets daily requirements for manganese and folate
-meets 40% of magnesium requirement
-contains 20 different measurable nutrients
-contains cancer fighting antioxidants
-promotes cardiovascular health
-promotes healthy blood pressure
-protects the brain from premature aging and loss of mental capabilities
-decreases inflammation associated arthritis, Alzheimer's Disease, Diabetes, heart disease, and osteoporosis
-Protects from cataracts and macular degeneration
-helps control depression and anxiety
-prevents birth defects
-has just 10 calories for 1 cup fresh spinach and 40 calories for 1 cup cooked spinach
Clearly spinach has earned it's title as a superfood. By simply exchanging your iceberg lettuce for spinach, you can make a significant impact on your health.
The above info can be found on WedMd, livestrong.com, MedlinePlus, PubMed, MayoClinic, Dr.Weil.com, Merck Manual, and WholeLiving Magazine.
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