Spinach

spinach Rich in vitamin A, iron and calcium, spinach is perhaps most known as an early sign of spring as it protrudes from the newly thawed ground. Because of its ease of growth, a single season of spinach can produce up to three harvests. With crinkled leaves and a high tolerance for low temperatures, spinach is an ideal ingredient to add to any young garden.
Spinach is native to Asian, where it was one of the first cultivated vegetables on the continent. Soon, spinach made its way to Europe and became popular from early Greece to England. Spinach became exceptionally popular in early Provence, where it was considered a staple of medieval gardens.

Key Nutrients

Spinach is certainly one of the most nutrient dense foods, containing a high amount of vitamin C, vitamin K, carotenes and folic acid. It also is a great source of manganese, iron and magnesium. Spinach is also a great source of dietary fiber, especially when consumed in its raw form.

Health Benefits

Vitamin C – Regular consumption of foods rich in vitamin C helps the body develop resistance against infections and scavenges harmful, pro-inflammatory free radicals. Vitamin C also helps to prevent respiratory problems such as asthma and lung cancer. Vitamin C has been shown to lower blood pressure, and therefore lessen the probability of hypertension.

Vitamin K – Vitamin-K plays an important role in bone metabolism by promoting osteotrophic activity in bone cells. Vitamin K also acts to clot open wounds and prevent excessive bleeding. Healthy vitamin K levels lower the release of the glycoprotein interleukin-6, a marker of inflammation within the body.

Vitamin B12 – Vitamin B12, or folic acid, helps to preserve neurological function and DNA synthesis. It also plays a key role in the health of red blood cells. The nervous system relies on vitamin B12 for proper function as well.

Iron –Iron, found in red blood cells, is an integral part of hemoglobin. Hemoglobin carries oxygen from the lungs to the cells. Iron is an essential component of many enzymes necessary for various chemical reactions in the body.

Manganese – Manganese aids in the metabolism of food as well as promotes normal functioning of the nervous system. Manganese works as an antixoidant to help prevent cancer and heart disease.

spinach – Magnesium helps to keep muscle and nerve tissues functioning normal, as well as promotes a proper heartbeat. It also assists in the support of a healthy immune system and keeps bones strong.

Season

Spinach grows rapidly during the spring, summer and fall months. Grown in greenhouses as well, you can find this healthy leaf in supermarkets year round.

Nutrition Information

Per 1 cup (30 grams):

Calories (cKal): 7
Protein (grams): .86
Total Fat (grams): .12
Carbohydrates (grams): 1.09
Fiber (grams): .7

Buying and Storing

When buying spinach in the store, make sure the leaves are not wilted and are free of spots and holes. At home, store spinach in a sealed bag for up to three days. To extend the life a bit further, wrap the spinach in a moist paper towel.
Best Way to Add to Diet

Spinach is an extremely versatile ingredient in the kitchen. As a great salad green, spinach can be enjoyed with a simple vinaigrette, or add depth to a mixture of salad greens. Cooking spinach is another great way to enjoy these leafy greens. To prepare, try sautéing your spinach in a bit of olive oil with garlic, sea salt and pepper. Once cooked, you can cream the spinach by removing the excess water and adding cream to the pan. Reduce the cream to create a thick and delicious dish.