Vegetable

Vinespinach

75Health
Score

Vinespinach is a leafy green vegetable rich in vitamin C, potassium, and folate with minimal calories, making it an excellent nutrient-dense addition to longevity-focused diets.

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Why Vinespinach scores 75

Nutrient density34

Protein quality12

Fiber content0

Healthy fats5

Bioactive compounds13

Glycemic impact10

Top nutrients

Vitamin C113.3Folate35Manganese32Magnesium15.5Riboflavin11.9

Nutrition

per_100g

Calories

1.8g

Protein

3.4g

Carbs

0.3g

Fat

Fiber

Health benefits

Supports cardiovascular health through potassium-mediated blood pressure regulation

strong evidence

High potassium content (510mg/100g) with minimal sodium activates Na+/K+-ATPase pumps in vascular tissue, promoting vasodilation and reducing arterial stiffness

Enhances immune function and reduces oxidative stress

strong evidence

Exceptional vitamin C levels (102mg/100g) act as a cofactor for immune cell function and protect cells from free radical damage through antioxidant activity

Supports cognitive health and homocysteine metabolism

moderate evidence

Folate (140mcg/100g) serves as a methyl donor in one-carbon metabolism, reducing homocysteine levels and supporting neuronal methylation reactions associated with memory and executive function

Promotes bone and mineral homeostasis

moderate evidence

Bioavailable calcium (109mg) and magnesium (65mg) with low oxalate content support bone mineral density and magnesium-dependent enzyme function in osteoblasts

Supports healthy iron absorption and red blood cell formation

moderate evidence

Contains 1.2mg iron per 100g alongside vitamin C, which enhances non-heme iron bioavailability through reduction of ferric to ferrous iron

Pairs well with

·Pair with citrus fruits (lemon, orange) because added vitamin C enhances non-heme iron absorption from vinespinach by 3-4 fold through acidification
·Combine with olive oil or avocado because fat-soluble vitamin A (400 IU) requires lipid transport for intestinal absorption and lymphatic delivery
·Serve with legumes (lentils, chickpeas) because vinespinach's vitamin C amplifies plant-based iron bioavailability, creating a complete micronutrient-rich meal
·Add to bone broth-based soups because the potassium and folate complement broth's collagen and amino acids for comprehensive joint and cognitive support
·Pair with allium vegetables (garlic, onions) because organosulfur compounds may have synergistic anti-inflammatory effects with vinespinach's antioxidants

Practical tips

·Best timing: anytime
·Select firm, bright green leaves without yellowing or slime; store in a breathable container in the refrigerator for up to 5-7 days to preserve vitamin C
·Consume lightly steamed or briefly sautéed rather than boiled to retain water-soluble vitamins; cooking reduces volume without significantly degrading folate
·Include vinespinach in raw salads when possible, as raw consumption preserves 100% of heat-sensitive vitamin C while maintaining folate content
·Use vinespinach as a base for green juices combined with citrus to maximize both nutrient density and absorption of iron and folate
·For individuals taking anticoagulants, maintain consistent intake rather than avoiding, as the vitamin K content is lower than common spinach and consistency prevents dietary-drug interactions

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