9 Top Healing Foods
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A 3.5-ounce serving of spinach has only about 20 calories, but contains about 12.6 milligrams of eye-protecting lutein, 34 percent of the recommended daily allowance of beta carotene, plus 38 percent of the RDA for manganese, essential for bone formation and repair. Eat some spinach raw to get the maximum benefit of its vitamin C and folate—both both are destroyed by heat, though cooking does release antioxidant carotenoids. Drain cooked spinach thoroughly; the oxalic acid in the juice it releases binds with minerals and makes them unusable by your body.