Spinach has calcium, iron, and vitamin CCalcium tends to inhibit iron absorptionVitamin C tends to enhance iron absorption.What is the net effect?Same think with kale
yes Spinach has a lot of iron
spinach also has a lot of oxilates which also inhibits iron absorption but cooking it helps with that. I would not count on spinach alone for my daily iron intake. That is also why a wide variety of foods is recommended.
No, spinach is not a good source of iron or calcium. It's a high oxalate food. Oxalate's inhibit your body's ability to absorb and use vitamins and minerals. Kale is a low oxalate food. So it should be a better source. Researchers say vegetarians need to eat about twice as much iron as meat eaters.so vegans need to get considerably more than that. See link.
