What to do with Spinach
No Filter | appetizer | Pasta | Soup | Breakfast and Brunch | Casserole | Salad | Juice | Dessert | French | Mexican | Chinese
Spinach nutrition facts
Spinach (Spinacia oleracea) is a wonderful green-leafy vegetable often recognized as one of the functional foods for its wholesome nutritional, antioxidants and anti-cancer composition. Its tender, crispy, dark-green leaves are one of the favorite ingredients of chefs all around the planet.?
Botanically, it belongs to the Amaranthaceae family, and its scientific name: Spinacia oleracea.
Spinacia plant grows about 1 foot in height. Although, it can be grown year round, fresh greens are best available just after the winter season in the Northern hemisphere from March through May and from September until November, in the South of the equatorial line.
At least, two varieties of spinach are cultivated for their edible leaves; Savoy type with dark-green crinkle (wrinkled) leaves and flat-leaf type with smooth surfaced leaves.
Health benefits of Spinach
Spinach is store house for many phyto-nutrients that have health promotional and disease prevention properties.
Very low in calories and fats (100 g of raw leaves provide just 23 calories). Its leaves hold a good amount of soluble dietary fiber and no wonder green spinach is one of the finest vegetable sources recommended in cholesterol controlling and weight reduction programs!
Fresh 100 g of spinach contains about 25% of daily intake of iron; one of the richest among green leafy vegetables. Iron is an important trace element required by the human body for red blood cell production and as a co-factor for oxidation-reduction enzyme, cytochrome-oxidase during the cellular metabolism.
Fresh leaves are rich source of several vital anti-oxidant vitamins like vitamin A, vitamin C, and flavonoid poly phenolic antioxidants such as lutein, zea-xanthin and beta-carotene. Together, these compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a healing role in aging and various disease processes.
Zea-xanthin, an important dietary carotenoid, is selectively absorbed into the retinal macula lutea in the eyes where it is thought to provide antioxidant and protective light-filtering functions. It thus helps protect from "age-related macular related macular disease" (ARMD), especially in the elderly.
In addition, vitamin A is required for maintaining healthy mucus membranes and skin and is essential for normal eye-sight. Consumption of natural vegetables and fruits rich in vitamin A and flavonoids also known to help the body?protect from lung and oral cavity cancers.
Spinach leaves are an excellent source of vitamin K. 100 g of fresh greens provides 402% of daily vitamin-K requirements. Vitamin K plays a vital role in strengthening the bone mass by promoting osteotrophic (bone building) activity in the bone. Additionally, it also has established role in patients withAlzheimer's disease by limiting neuronal damage in the brain.
This green leafy vegetable also contains good amounts of many B-complex vitamins such as vitamin-B6(pyridoxine), thiamin (vitamin B-1), riboflavin, folates and niacin. Folates help prevent neural tube defects in the offspring.
100 g of farm fresh spinach has 47% of daily recommended levels of vitamin C. Vitamin C is a powerful antioxidant, which helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.
Its leaves also contain a good amount of minerals like potassium, manganese, magnesium, copper and zinc. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese and copper are used by the body as a co-factor for the antioxidant enzyme,superoxide dismutase. Copper is required in the production of red blood cells. Zinc is a co-factor for many enzymes that regulate growth and development, sperm generation, digestion and nucleic acid synthesis.
It is also good source of omega-3 fatty acids.
Regular consumption of spinach in the diet helps prevent osteoporosis (weakness of bones), iron-deficiency anemia. Moreover, its soft leaves are believed to protect human body from cardiovascular diseases and?cancers of colon and prostate.
Choose Other Vegetables
- Romaine lettuce Romaine lettuce
- Green Banana
- Green lima beans
- Water chestnuts
- Acorn squash
- Savoy Cabbage Savoy Cabbage
- Avocados Avocados are commercially valuable, and are cultivated in tropical climates throughout the world (and some temperate ones, such as California), producing a green-skinned, pear-shaped fruit that ripens after harvesting. Trees are partially self-pollinating and often are propagated through grafting to maintain a predictable quality and quantity of the fruit.
- Fennel Did you know that Fennel is actually really good for digestion, anise flavored and often used in Mediterranean cuisine. You can eat it raw or cooked in side dishes, pasta or salads see more on the videos
- Garlic Garlic
- Green beans Green beans
- Green peas Green peas
- Mustard greens Mustard greens
- Olives The Olive is a species of a small tree in the family Oleaceae, native to the coastal areas of the eastern Mediterranean Basin as well as northern Iran at the south end of the Caspian Sea. Its fruit, also called the olive, is of major agricultural importance in the Mediterranean region as the source of olive oil.
- Turnip greens Turnip greens
- Mushrooms Mushrooms
- Jerusalem artichoke Jerusalem artichoke, Or also name: sunroot, sunchoke, earth apple or topinambour. Who knew that this asteroid shaped vegetable you would never by is actually succulent?
- Okra Okra
- Parsnips Parsnips
- Kohlrabi Kohlrabi also named: German turnip
- Peppers Peppers
- Potatoes Potatoes
- Radish Radish
- Radicchio Radicchio
- Rhubarb Rhubarb
- Rutabaga Rutabaga
- Shallots Shallots
- Spinach Spinach
- Sweet potatoes Sweet potatoes
- Summer Squash Summer Squash
- Tomatoes Fried green tomatoes- great movie, great recipe. Slow cooker recipe herb covered chicken & heirloom tomatoes w/ rice Recipe
- Yams Yams
- Onions Onions
- Squash Squash
- artichoke The artichoke is falsely said to be the food for the poor as you have more in your plate when you finish than when you started.
- Arugula Arugula is rich in vitamin C and potassium, A rich taste, a very strong flavor. Usualy, you would use it in salads, pizzas, served with cheese, etc.. Arugula is good!
- Asparagus Asparagus
- Bok choy Bok choy
- Broccoli Broccoli
- Brussels sprout Brussels sprouts were popular as early as the ancient Rome era. This is at first a wild cabbage.
- Cabbage Cabbage
- Carrots Carrots
- Cauliflower Cauliflower is one of several vegetables in the species Brassica oleracea, in the family Brassicaceae. It is an annual plant that reproduces by seed. Typically, only the head of aborted floral meristems is eaten, while the stalk and surrounding thick, green leaves are used in vegetable broth or discarded.
- Celery Celery
- Celery-Root Celery Root
- Chard Chard
- Collard greens Collard greens
- Cucumber Cucumber
- Corn Corn
- Eggplant Eggplant
- Endive Endive
- Kale Kale
- Lettuce Lettuce
- leeks leeks
- Napa cabbage Napa cabbage
- Pumpkins Pumpkins
- Turnip Turnip
- waterCress waterCress