DUBAI: Devinder Bains, personal trainer and nutrition coach at Fit Squad DXB, shares her advice on the superfoods that will help you lead a longer and healthier life… For the latest updates, follow us on Instagram @arabnews.lifestyle If you want a food that’s cheap, versatile and packed with nutrients, then you can’t go wrong with spinach. Throw a handful into a fruit or vegetable smoothie, cook it as a side dish with meat or knock out a saag curry as a main and reap the health rewards listed below. Improved eye health Spinach is high in the antioxidant pigments zeaxanthin and lutein, which protect your eyes from damage caused by sunlight. They also work to prevent macular degeneration, which is the leading cause of vision loss in the elderly. Studies have also shown that zeaxanthin and lutein play a part in preventing cataracts. Healthy pregnancy As spinach is packed with fiber, vitamin C, vitamin K, vitamin A, calcium, iron, folate and potassium, it’s the perfect food for pregnant women. Leafy greens are also rich in powerful immune-boosting antioxidants and contain plant compounds that may help prevent constipation, a common problem among pregnant women. One spinach leaf contains over half of your daily requirements of vitamin K1, which is essential for healthy bones. It also helps white blood cells to clot effectively, preventing you from bleeding out when you are injured. Anyone who is taking blood-thinning medication such as Warfarin should speak to their doctor before increasing their intake of spinach or other leafy greens. Healthy teeth This super green is high in catenoids, which our bodies turn into vitamin A. This vitamin plays a key role in keeping gums healthy and in building tooth enamel. Spinach is also high in calcium, which helps harden your enamel, strengthen your jawbone, and build strong bones. In fact, spinach is also rich in vitamin D, dietary fiber, potassium, magnesium and vitamin C, all of which are important nutrients for bone health. Healthy hair This is where vitamin A comes in again, as it is necessary for sebum production to keep hair moisturized, helping it to look glossy and grow. It can also help reduce hair loss. Vitamin A is actually used in the growth of all bodily tissues, so it is essential for healthy skin as well.