🥬 Spinach
Iron, magnesium, and folate in one low-calorie package. Essential period nutrition.
Calories per serving size
Key nutrients in Spinach
Replenishes iron lost during menstruation. Pair with vitamin C for best absorption.
Muscle relaxation and cramp reduction during the menstrual phase.
Bone health and blood clotting — relevant for heavy period management.
Cell regeneration and DNA synthesis.
When Spinach is most valuable
One of the most important foods during your period. Iron and magnesium are both depleted by menstrual bleeding, and spinach provides both. Adding lemon juice (vitamin C) to spinach increases iron absorption by up to 300%.
Recommended if you have these conditions
Iron, magnesium, folate, and antioxidants in one food group.
Magnesium + antioxidants + fibre with minimal glucose impact.
The vitamin C in citrus dramatically increases the iron absorption from spinach.
Calcium + vitamin K for bone health + magnesium for sleep.
Iron, magnesium, and antioxidants. Cooking reduces goitrogenic compounds.
Magnesium and folate, both relevant to the mood pathways PMDD hits.
Iron, fibre, magnesium and folate — nearly every fibroid-relevant nutrient in one group.
Magnesium for insulin signalling with essentially no glucose cost.
How to track Spinach accurately
Raw spinach compresses dramatically when cooked — 300g raw becomes about 100g cooked. Log raw weight for salads, cooked weight for stir-fries and soups. "Large handful of spinach" in text logging usually estimates correctly.
Track Spinach — and every other food — effortlessly.
Oli adjusts your targets based on your cycle phase automatically. No manual cycle tracking.