Four Healthy Reasons to Eat Spinach

1. Rich in Quercetin to Combat Seasonal Allergies
   Spinach contains quercetin, a natural antihistamine that helps reduce inflammation and allergic reactions. By incorporating spinach into your diet, you may lessen symptoms like congestion and itchy eyes during allergy season.
2. Packed with Vitamin C to Support Immunity
   This leafy green is a great source of vitamin C, which strengthens the immune system and helps lower histamine levels, making it a natural way to fight allergies and infections.
3. High in Iron for Energy and Circulation
   Spinach provides plant-based iron, which helps prevent fatigue and supports oxygen transport in the blood. Pairing it with vitamin C-rich foods (like tomatoes or lime juice) enhances iron absorption.
4. Loaded with Antioxidants for Inflammation and Heart Health
   Spinach is full of antioxidants like lutein and beta-carotene, which reduce inflammation, protect the heart, and support overall well-being.

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Healthy Tex-Mex Spinach & Black Bean Tacos 🌮

This Tex-Mex-inspired recipe is packed with nutrients, allergy-fighting spinach, and bold flavors. It’s an easy, plant-based meal that’s rich in protein, fiber, and antioxidants.

Ingredients (Serves 4)

• 1 tablespoon olive oil
• ½ red onion, diced
• 2 cloves garlic, minced
• 1 cup black beans, drained and rinsed
• 1 teaspoon ground cumin
• ½ teaspoon chili powder
• 2 cups fresh spinach, chopped
• Juice of ½ lime
• 8 corn tortillas
• ½ cup cherry tomatoes, diced
• 1 avocado, sliced
• Fresh cilantro, chopped (for garnish)
• ¼ cup salsa or pico de gallo

Instructions

1. Heat olive oil in a pan over medium heat. Sauté red onion for 2-3 minutes until soft.
2. Add garlic, black beans, cumin, and chili powder. Cook for 3-4 minutes, stirring occasionally.
3. Stir in chopped spinach and cook for 1-2 minutes until wilted. Remove from heat and squeeze in lime juice.
4. Warm corn tortillas in a dry skillet or microwave.
5. Assemble the tacos: Divide the spinach and black bean mixture among tortillas. Top with cherry tomatoes, avocado slices, cilantro, and salsa.
6. Serve warm and enjoy!

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Why This Recipe Helps with Allergies

• Spinach fights seasonal allergies with quercetin and vitamin C.
• Black beans provide fiber and protein, which support gut health (important for immune function).
• Avocado and olive oil offer healthy fats, which reduce inflammation.
• Lime juice enhances iron absorption from spinach for an energy boost.

This flavorful, nutrient-packed dish is a delicious way to enjoy spinach while supporting your health during allergy season.