The numbers supporting the nutritional value of spinach are truly mind-boggling. A cup of cooked spinach contains about 11,000 μg of lutein and zeaxanthins, phytonutrients that we use in the prevention of cataracts and macular degeneration. 40% of the calories in spinach are complete protein with an ideal amino acid profile. That cup of spinach contains 350% of your daily beta-carotene needs, more than 60% of your folate (vitamin B9) needs, 40% of your magnesium requirements – good for heart health – and about a quarter of your vitamin C, E, B6 and potassium. And hold onto your hat – it has well over 1000% of your vitamin K, one of the most important vitamins for your bones.