How to Make Spinach Blueberry Salad

Let’s make a spinach salad with blueberries today.  This is a very nutritious meal. You will find all the benefits after the recipe below.

This is what you are going to need for this delicious, colorful salad :

1.5 cups baby spinach leaves
1/2 cup blueberries
1 cup whole almonds
1/2 cup of finely sliced red onion
1 cup cherry tomatoes
1/2 cup fresh cheese – Farmers, Cotija, Feta, Panela
1/3 cup olive oil
1/3 cup white vinegar
1 tsp sugar
Salt & Pepper

Place the first 6 ingredients in a bowl.

Whisk the olive oil and vinegar. Add the sugar and season with salt and pepper. Drizzle over the salad and toss to coat well. Enjoy!

Print the Spinach Blueberry Salad Recipe Here

Nutrients in Spinach

Spinach is a leafy green vegetable that is packed with essential nutrients, making it an excellent addition to a healthy diet. Here are some key nutrients found in spinach:

1. Vitamins:
   • Vitamin A: Spinach is high in beta-carotene, which the body converts to vitamin A. This vitamin is crucial for vision, immune function, and skin health.
   • Vitamin C: An antioxidant that helps protect cells from damage, supports the immune system, and aids in the absorption of iron.
   • Vitamin K: Essential for blood clotting and bone health.
   • Folate (Vitamin B9): Important for DNA synthesis and repair, and particularly vital for pregnant women.
2. Minerals:
   • Iron: Crucial for the production of hemoglobin and the transport of oxygen in the blood.
   • Calcium: Important for bone health and muscle function.
   • Magnesium: Involved in over 300 biochemical reactions in the body, including muscle and nerve function, and maintaining a steady heartbeat.
   • Potassium: Helps regulate fluid balance, muscle contractions, and nerve signals.
3. Antioxidants:
   • Lutein and Zeaxanthin: These antioxidants are important for eye health, reducing the risk of cataracts and age-related macular degeneration.
4. Fiber:
   • Spinach is a good source of dietary fiber, which aids in digestion, helps maintain healthy blood sugar levels, and promotes satiety.

Nutrients in Blueberries

Blueberries are small fruits that are renowned for their high nutrient content and numerous health benefits. Here are some of the key nutrients found in blueberries:

1. Vitamins:
   • Vitamin C: An antioxidant that supports immune health, skin health, and iron absorption.
   • Vitamin K: Important for blood clotting and bone health.
   • Vitamin E: An antioxidant that helps protect cells from damage.
2. Minerals:
   • Manganese: Essential for bone development, metabolism, and antioxidant functions.
   • Copper: Important for cardiovascular health, immune function, and the formation of red blood cells.
3. Antioxidants:
   • Anthocyanins: These powerful antioxidants give blueberries their deep blue color and have been linked to reduced inflammation and improved heart health.
   • Quercetin and Myricetin: Flavonoids that have anti-inflammatory and antioxidant properties.
4. Fiber:
   • Blueberries are a good source of dietary fiber, which aids in digestion, helps control blood sugar levels, and supports heart health.
5. Phytonutrients:
   • Blueberries contain various phytonutrients that have been shown to support brain health and may help in reducing the risk of cognitive decline.

Health Benefits

Combining spinach and blueberries in your diet can provide a wide array of health benefits, including:

• Improved Heart Health: Both foods are rich in antioxidants that help reduce inflammation and oxidative stress, which are linked to heart disease.
• Enhanced Brain Function: Nutrients like folate, vitamin K, and antioxidants found in spinach and blueberries support cognitive health and may help in reducing the risk of neurodegenerative diseases.
• Better Digestion: The fiber in spinach and blueberries aids in digestion and helps maintain a healthy gut.
• Stronger Immune System: Vitamins A, C, and E, along with other antioxidants, boost the immune system and help the body fight infections.

Incorporating these nutrient-dense foods into your diet can help promote overall health and well-being.