There is a lot to be said about spinach, a nutritional powerhouse that benefits the body in myriad ways. In fact, the many advantages of eating spinach have earned this leafy green a vaunted status among nutritionists.

Spinach is low in calories and high in vitamins and minerals. It’s also a low-fat source of nutrition. The Cleveland Clinic says spinach comes in at only 23 calories for two-thirds of a cup (100 grams). Here are just some of the reasons why spinach is a great addition to any plate.

Spinach contains vitamin K, vitamin A, folate, manganese, vitamin C, magnesium, riboflavin, iron, vitamin E, copper, potassium, and vitamin B6.

Spinach comes in both regular and baby spinach varieties. Each has the same nutritional profile, but since baby spinach is harvested during the early stages of the plant’s growth, the leaves are more tender and have a more mild flavor.

Eating foods that are rich in potassium can help lower blood pressure. Spinach is one such food.

Spinach is an excellent source of lutein, an antioxidant that is known to protect against age-related diseases like cataracts and macular degeneration, which is the leading cause of vision impairment and blindness.

Spinach promotes strong bones. The leafy green contains calcium that benefits the bones and teeth. PharmaEasy suggests pairing spinach with foods rich in vitamin C to assist with the absorption of calcium.

You may benefit from an energy boost by eating spinach. That’s because spinach contains iron, which the body needs to utilize energy efficiently.

The vitamin A in spinach is used by the body to grow tissue like the skin. WebMD says spinach can help the skin stay hydrated, which reduces the appearance of wrinkles and fine lines.

Since spinach is low in calories, you can fill up on it and reduce your risk of overeating less healthy foods. Spinach leaves also are a more nutritious alternative in salads than some lettuces.

While eating spinach regularly is beneficial to overall health, it is notable that the way it is produced and packaged can lead to certain medical issues. Like many other leafy greens, spinach can be contaminated with E. coli that can cause foodborne illnesses. Cooking spinach is the best way to prevent illness. If serving spinach raw, it should be washed thoroughly prior to consumption.