Healthy Recipes

The Truth Behind Spinach

This leafy vegetable can easily be overlooked as just another variety of lettuce when in fact it is not. Spinach takes the lead in being the best nutrition-filled green vegetable (broccoli is second, kale is third). Spinach can be eaten raw or cooked which allows for some meal variety. There are four types of spinach. The savoy is a dark green spinach which has crinkly leaves. There is also the semi-savoy which has less crinkle in its leaves and is easier to wash.  Another type is the smooth or flat leaf spinach which is milder in taste. And lastly, there is the baby leaf spinach which is typically used for salads.  The best way to maximize nutrition from spinach is to eat it fresh. Its nutritional value diminishes day by day. Keeping it in the refrigerator slows down nutrient loss. At least half of the vitamins and nutrients are lost about one week after it has been picked. This is another good reason to consider purchasing frozen spinach. Since frozen vegetables are picked and processed to be frozen within a day. When purchasing fresh spinach, look for the crispier leaves and bypass the wilted or yellow looking leaves. Spinach is a great source of vitamin A, C & K as well as beta carotene. It is also a source of calcium and iron. What is not often known is that the calcium in spinach is not absorbed very well by the body. So this would not be the best way to get calcium. The iron in spinach is not readily available to the body either so it is better to eat spinach when combined with iron absorption enhancing foods such as meat, chicken and fish. Acidic foods (high in vitamin C) such as fruits and vegetables like oranges, tomatoes and vitamin C rich juices also aid in iron absorption. Spinach also contains antioxidants in form of phytonutrients which help against the break down of cells in the body which can contribute to disease and aging. Spinach can be eaten in many ways. When eaten raw (wash and dry well) it can be part of a salad, sandwich or wrap. When cooked it can be added to omelettes, casseroles, homemade pizza or eaten on its own steamed or lightly sautéed. Lightly steamed is the best way to preserve the nutrient content. When cooking spinach it is important to note that the vitamin C content is reduced but beta carotene is increased. It is also easy to cook, puree and add to spaghetti sauce to get a vitamin boost. It is also quite tasty when added raw to any type of a fruit smoothie made at home. It will also change the color of your smoothie to something quite dramatic while giving you great nutrition.

 

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