Popeye was right. Spinach IS a superfood that makes your muscles grow. But it does even more than that — it helps your heart stay healthy, revs up your energy, and even encourages hair growth. Armed with a plethora of vitamins and minerals while packing few calories, spinach offers many health benefits, including the following:

• Heart health. When it comes to cardiac health, few vegetables can beat spinach. It contains omega-3 fatty acids as well as folate, which can lower homocysteine levels. It also contains lutein, which Swedish researchers found reduced inflammation in the arteries, while the fiber in this leafy green helps lower cholesterol levels. The most heart healthy benefits are derived from eating fresh, uncooked spinach.
• Better energy levels. If you are a victim of the afternoon slump, try eating a cup of cooked spinach for lunch. Cooking, in this case, helps you absorb the iron in spinach, which in turn helps transport oxygen into the red blood cells. Spinach also contains a hefty dose of magnesium, which is needed by our bodies for energy production.
• Protect your eyesight. According to the Scripps Research Institute, there have been studies showing that the consumption of just three servings of spinach per week was linked to a whopping 43% reduced risk of developing macular degeneration.
• Healthier skin and hair. "Spinach is high in vitamin A, a nutrient required for sebum production to keep hair moisturized," says Megan Ware, a registered dietician from Orlando, Florida. "Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair."
• Boost bone density. Spinach is a good source of calcium and vitamin K, two nutrients that play important roles in bone health. They can increase bone density and reduce the risk of fractures, making them a valuable component of an osteoporosis-prevention diet.
• Reduced cancer risk. Many experts believe that the presence of antioxidants has a protective effect against getting cancer. Nutrients like beta-carotene and vitamin C found in spinach help block free radicals and cancer-causing substances before they can do damage. WebMD suggests that eating spinach can especially reduce the risk of developing cancer of the mouth, esophagus, and stomach.