Spinach! Spinach is loaded with vitamins and is one of the most nutrient dense foods... which are the opposite of empty-calorie foods. It provides substantial vitamins and minerals in a small amount of calories.
Spinach Health Benefits
Spinach is rich in vitamin K, the coagulation vitamin. Along with vitamin D and magnesium, Vitamin K is essential for calcium absorption into the bone. The vitamin C and beta carotene in spinach has been connected to colon cancer prevention, decreased inflammation, and protection of the brain from age-related decline. A study from the Journal of Experimental Neurology (May 2005) showed that rats fed diets with spinach and blueberries lost a lot fewer brain cells after a stroke, and recovered significantly more than rats without spinach and blueberry diets. The most impressive part of this was the rats' diets were only 2% spinach and blueberries!
One cup of spinach includes:
- 200% of the DV of vitamin K
- 56% of the DV for vitamin A, which prevents cholesterol oxidation.
- 3% of the DV for Calcium. However the oxalate in spinach binds to calcium and decreases the absorption. In fact only about 5% of the calcium in spinach is effectively absorbed by the body.
- 0.3 mg Manganese, a mineral which helps lower high blood pressure and protects against heart disease.
- 58 mcg Folate, which brings down blood homocysteine levels. High homocysteine levels are related to heart disease, stroke, and dementia.
- 24 mg Magnesium
- 0.8 mg Iron
- 14% of the DV for vitamin C, which also prevents cholesterol oxidation.
- Quercetin, an anti-inflammatory compound.
- 13 flavonoids, which have antioxidant and anticancer roles
- Neoxanthin- a carotenoid that destroys prostate cancer cells and prevents replication
- Lutein- a carotenoid that protects the eye from disease and vision loss. However you need to eat spinach with a fat (perhaps some olive oil) in order to ensure full absorption of lutein.
- Kaempferol, a flavonoid. A study done by the Nurses Health Study between 1984 and 2002 of about 67,000 women showed that women with high intakes of kaempferol had a 40% reduced risk of ovarian cancer
- Only 7 kcal!
Spinach Basics
Spinach is an edible flowering plant native to central and southwestern Asia. It belongs to the same family as beets and chard. Spinach is available year-round, however its season is from March to May and September to October. During this time spinach will be the freshest, have the best flavor, and cost the least.
Did You Know?
In 1533 Catherine de'Medici from Florence Italy became the Queen of France. She loved spinach so much that she insisted it be served at every meal. Now dishes including spinach are called "Florentine." During this time spinach was used to fortify wine and given to soldiers to prevent hemorrhage because of its high iron content.
Selection & Storage
Pick spinach that is dark and green. Avoid spinach with that is yellow, wilted, or slimy. Don't wash or cook spinach before you store it. Store it in a plastic bag in your crisper and use within five days (for optimal freshness, taste, and nutrient content).
Spinach Recipes
Spinach Stuffed Portabello Mushrooms (Use 1.5 lb of raw spinach instead of 15 oz of frozen)
Oprah's Green Drink (Good way to get your veggies, especially spinach, if you don't care for eating them whole. You could get creative and add in greens like kale and collard, and experiment with different fruit)
Summer Greens Bruschetta (Summer is right around the corner! Use 3/4 lb of spinach and 1/4 lb of arugula for added spiciness)
References:
Brown, A. (2008). Understanding Food. Belmont, CA: Thomson Wadsworth.
Bowden, J. P. (2007). The 150 Healthiest Foods on Earth. Beverly, MA: Fair Winds Press
LOVE Spinach!!! My favorite way is a salad with grilled chicken, strawberries, walnuts, and Gorgonzola cheese with a reduction of balsamic vinegar and strawberry jam.
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