4. Spinach
Dark, leafy, green vegetables such as spinach are a rich source of the plant-based Omega-3 fatty acid ALA. ALA converts to EPA and DHA in the body, adding to your daily intake of Omega-3. Every cup of spinach contains 704 mg of Omega-3, making it an essential food for anyone deficient in these essential fatty acids.
Spinach is also an excellent source of dietary fiber that sweeps the GI tract clean of undigested food and toxins. The cleansing effect of spinach on the digestive system improves the health of your gut-biomes. A healthy gut allows you to assimilate more nutrients from your food, improving the nutritional value of your meals. Spinach is also a rich source of potassium and calcium.
Remember to cook your spinach. The GI tract struggles to assimilate nutrients from raw spinach and may result in abdominal cramps and gas. Cooking spinach breaks down the leaves, making them easier to digest while still retaining the nutrient value.