Spinach: The veggie with health enhancing nutrients

I love eating spinach -- it's so easy to prepare and good for you too. The nutrients found in spinach are Vitamins B2, B3, B6, C E, K, beta carotene, folate, calcium, cooper, magnesium, manganese, iron, phosphorus, potassium, selenium, zinc, fiber, omega-3 oils, protein, tryptophan. However, spinach is mostly known for its rich source of iron and calcium.

Popeye made himself super strong by eating spinach, but you may be surprised to learn that he may also have been protecting himself against osteoporosis, heart disease, colon cancer, arthritis, and other diseases at the same time. The strength of spinach lies in its high content of a large number of nutrients that work together. Spinach contains a relatively high level of iron, compared to other vegetable and meat sources. (1) It is an excellent source of iron, but it is equally rich in vitamin C, which helps the body use iron efficiently.  The oxalate content in spinach does not prevent the body from absorbing calcium. It contains more calcium than the oxalates can bind. Just 2 tablespoons of cooked spinach contains more than the daily requirement of vitamin K and most of the beta carotene you need. The vitamin K provided by spinach has almost 200% of the daily value in one cup of fresh spinach leaves and over 1000% of the daily value in one cup of boiled spinach, which is important for maintaining bone health.

There are three basic types of spinach:

• Savoy spinach: has dark green, crinkly and curly leaves. It is the type sold in fresh bunches in most supermarkets.
• Flat/smooth leaf spinach:  Has broad smooth leaves that are easier to clean than savoy. This type is often grown for canned and frozen spinach, as well as soups, baby foods, and processed foods.
• Semi-savoy spinach: is a hybrid variety with slightly crinkled leaves. It has the same texture as savoy, but it is not as difficult to clean. It is grown for both fresh market and processing.

A carotenoid found in spinach called neoxanthin helps fight prostate cancer in two different ways. (2) Neoxanthin not only induces prostate cancer cells to self destruct, but it is converted in the intestines into additional compounds called neochromes, which stops the reproduction of cancer cells. Scientists have identified at least 13 different flavonoid compounds in spinach that function as antioxidants and as anti-cancer agents.

Spinach contains choline and inositol -- these substances help prevent atherosclerosis, which is the thickening and hardening of arteries. The folate in spinach helps convert a potentially dangerous chemical called homocysteine. The chemical homocysteine can lead to heart attack or stroke if levels get too high. The magnesium found in spinach can help lower high blood pressure and protect against heart disease as well. A cup of boiled spinach contains 65.6% of the daily value for folate and 39.1% of the daily value for magnesium. (3)  Lutein, which is also found in spinach as well as in kale and broccoli, helps protect against eye diseases such as age related macular degeneration and cataract. (4) Eating this powerful vegetable for strength, energy and stamina and all its health enhancing benefits guarantees you'll be strong and fighting fit, just like Popeye!

Simple Spinach Recipe

Ingredients:

• 1 lb of spinach
• 4 garlic cloves minced
• 1 tablespoon of olive oil

Driections:
Put olive oil in a pan and add garlic.
Sautee garlic and add spinach to garlic.
Cook over low heat until spinach wilts.
Add a little salt and pepper.
Serve this simple yet delicious side dish with any meal.

Enjoy!

Resources: 1- U.S. Department of Agriculture, Agricultural Research Service. 2005. 2- Journal of nutrition, 3-4 Journal of Agriculture and Food Chemistry, USDA National Nutrient Database for Standard Reference.