JaanYar
Chapter 1 of 10

Spinach

If You Read Nothing Else

A hand holding a freshly cut bunch of dark green spinach leaves with pale stems
A whole bunch of esfenaj as it is bought — this cooks down to a few spoonfuls.

Spinach is one of the densest sources of dietary nitrate, which the body uses to relax blood vessels.

Read the whole guide on one page →

A brief sauté with olive oil and garlic — the Persian way — improves absorption of its fat-soluble vitamins.

Pair it with lemon or another vitamin-C food to get more of its iron.

Spinach is one of the most nutrient-dense leafy greens there's. A small serving covers a meaningful share of your daily magnesium, folate, vitamin K, and the dietary nitrates that support circulation and exercise performance.