Orgainc Spinach - A Green Superfood! - Amanda Hilton
Orgainc Spinach - A Green Superfood!
Organic Spinach - A Green Superfood!

Amanda Hilton

March 17, 2022
(updated September 6, 2023)

Each year, the EWG (Environmental Working Group), produces a list of 12 fruits and vegetables (The Dirty Dozen) with the highest concentration of chemicals when grown conventionally, meaning with use of synthetic chemicals or GMO’s (genetically modified organisms). It can be difficult to digest the copious amounts of information out there about choosing organic foods and with the cost of groceries steadily rising, choosing organic can get expensive. As a nutritionist, I generally recommend, when my clients are trying to make the switch to healthier, more nutritious foods, that they start by purchasing the Dirty Dozen organic. A small step like this can have a big impact on a person’s health while still being gentle on the pocket. See my previous post The Low-Down on Organic for the full 2023 list of Dirty Dozen fruits and veggies.


After strawberries, the second most contaminated member of the EWG’s Dirty Dozen is Spinach. This leafy green vegetable is known as a heavy feeder - it absorbs an excessive amount of whatever is in the soil - whether it be nutrients or synthetic chemicals from pesticides and fertilizers. This is a great quality, if the spinach is grown in organic soil. The quick growing plant will be full of all the necessary minerals, making it a mega nutritious food. Grown conventionally, the spinach will leach chemicals from the soil and since pesticides are sprayed on the leafy part of the plant, which is what we consume, it has the potential to be even more harmful.

Grow Your Own

Growing your own vegetables is always a great way to cut down on the cost of groceries and to ensure you are getting the maximum amount of nutrients from organic soil without the use of synthetic chemical fertilizers or pesticides. Spinach is fairly easy to grow and it grows quickly during warmer months. If space is an issue, spinach can be grown in a pot and still thrive.

Nutritional Highlights

Spinach truly is a “superfood”. This dark leafy green vegetable has an astonishing amount of minerals (like magnesium, calcium, and potassium), vitamins (such as vitamins A, B6, and C) and fiber. Spinach is also rich in iron and Vitamin K, which helps direct calcium to your bones. Adding this superfood to your diet each day can have a great impact on your overall health.


I pretty much throw spinach in everything. I put it on our diy pizzas, in soups, curry, salads, you name it. One of the quickest and easiest ways I get my daily greens intake is my morning smoothie.

2 good-sized handfuls of spinach
1 banana
1 cup unsweetened dairy-free milk
½-1 scoop Vega vanilla protein powder
1 tbsp flaxseed
A few ice cubes

Blend and enjoy!

Dirty Dozen

Spinach is number two on the EWG's Dirty Dozen list, follow along with my blog as I chat about the other 111 fruits and veggies that contain high amounts of synthetic chemicals. Also, check out my Instagram page @amandahiltonrhn for posts about our local organic community food share and for healthy organic meal ideas.