Spinach
Spinacia oleracea

Spinach leaves contain considerable amount of calcium but unfortunately it cannot be completely digested because spinach also contain oxalates that bind with the calcium.

It is rich in iron (but not as rich as everybody think), potassium and vitamin (A, B2, B9 and C).

Health benefits

Spinach, especially raw, is a very good source of folic acid (vitamin B9). Pregnant women need vitamin B9 since not enough of it can cause the birth of a baby with spina bifida.
Spinach leaves are rich in vitamin C and E, which are antioxidant. These are supposed to lower risks of heart disease, stroke and cancer.
The high amount of vitamin A in spinach may protect against eye degeneration.
The potassium helps prevent and regulate high blood pressure.

Caution: People with gout or kidney or bladder stones should avoid spinach due to its high amount of oxalic acid. For the other it is better not to eat it too often. Once a week is enough.

How to eat it?
Spinach leaves can be eaten raw in salads.
They can replace the lettuce in your sandwiches.
They can be cooked: soups, pie, dip or just chopped served with a cereal.

When a vegetable is cooked it loses some of its food values.

Peak season
Between January and June.

Storage
Keep it in the warmest part of your refrigerated unwashed and wrapped in plastic, for up to 3 days.

Nutritional values
USDA Nutrient Database for Standard Reference, Release 13 (November 1999)

Nutrients
Units
Spinach raw
Spinach cooked, drained (whitout salt)
Water
g
91.58
91.21
Energy
kcal
22
23
Protein
g
2.8
2.97
Total lipid (fat)
g
0.35
0.26
Carbohydrate
g
3.5
3.75
Fiber, total dietary
g
2.7
2.4
Minerals
Calcium
mg
99
136
Iron
mg
2.7
3.57
Magnesium
mg
79
87
Phosphorus
mg
49
56
Potassium
mg
558
466
Sodium
mg
79
70
Zinc
mg
0.53
0.76
Copper
mg
0.130
1.74
Manganese
mg
0.89
0.93
Selenium
mcg
1
1.5
Vitamins
Vitamin C
mg
28.1
9.8
B-1 (thiamin)
mg
0.078
0.095
B-2 (riboflavin)
mg
0.189
0.236
B-3 (niacin)
mg
0.72
0.49
B-5 (pantothenic acid)
mg
0.065
0.145
B-6 (pyridoxine)
mg
0.195
0.242
Folate
mcg
194.4
145.8
B-12
mcg
0
0
Vitamin A
I.U
6715
8190
Vitamin A
mcg RE
672
819
Vitamin E
mcg ATE
1.89
0.95
Lipids
Fatty acids, saturated
g
0.056
0.042
Fatty acids, monounsaturated
g
0.010
0.007
Fatty acids, polyunsaturated
g
0.146
0.108
Linoleic acid (18:2)
g
0.022
0.016
Alpha-linolenic acid (18:3)
g
0.115
0.085
Cholesterol
mg
0
0

Realized by Laurence LIVERNAIS-SAETTEL, dietetian
© Copyright L. Livernais-Saettel 2000
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