SPINACH — IT ’ S GREEN , LEAFY AND LOADED WITH NUTRIENTS . BUT BE SURE TO CHOOSE CERTIFIED USDA ORGANIC , OR IT COULD ALSO BE LOADED WITH TOXINS .

PINACH HAS SO MUCH GREEN GOODNESS IN IT THAT YOU JUST HAVE TO ADD IT TO YOUR DIET . OF COURSE , SPINACH IS SUPER GOOD FOR YOU COOKED OR RAW , BUT JUST ONE CUP OF RAW SPINACH GIVES YOU THE FOLLOWING PERCENTAGES OF VITAMINS AND MINERALS YOU NEED DAILY — THE DAILY VALUE , OR DV :

And that ’ s just some of the nutrients you get in just one cup of raw spinach . Believe it or not , that cup of greens also provides you with B vitamins , vitamin E , potassium , zinc , fiber , protein and omega-3s .

PRETTY AMAZING , RIGHT ?

There ’ s also a newer category of health-supporting nutrients found in spinach called glycoglycerolipids , which are found in the membranes of light-sensitive organs in most plants . They play a crucial role in plant photosynthesis , and recent research indicates strong health benefits of glycoglycerolipids .

You can also find some potent carotenoids in spinach , such as beta-carotene , zeaxanthin and lutein . One other kind of carotenoids in spinach called epixyxanthophylls — particularly neoxanthin and violaxanthin — are being researched for some promising health-supporting perks .

Now for a few things to consider when selecting spinach .

First of all , make sure you choose Certified USDA Organic . Why ? Because that means it ’ s free of prohibited pesticides , GMOs and more .

If you choose “ regular ” conventionally grown spinach , you could also be consuming a host of pesticides . In fact , according to data from the USDA , there can be up to 54 pesticide residues — including known or probable carcinogens ; hormone disruptors ; neurotoxins ; developmental or reproductive toxins and more — on conventional spinach .

As if those weren ’ t enough , there can also be up to 20 honeybee toxins found on non-organic ( conventionally grown ) spinach .

That ’ s not cool . It can also be hazardous to your health and to the health of our environment .

One more thing : make sure you get and consume vibrantly colored spinach . Research says it can have even more vitamin C than paler-colored spinach . That extra vitamin C is not only good for you , but it also helps protect health-boosting phytonutrients in the spinach — which also get to you when you consume it .

So , eat your organic spinach . It ’ s loaded with nutrition .