Spinach: Why You Should Eat It
Leafy, green, fresh spinach belongs to the beet and chard family. A wild plant that originated in Southwest Asia or Persia, it has been cultivated for the past 2,000 years. It was introduced to Spain by the Moors in the 11th century, and later termed the "Spanish vegetable" when it came to England.
In Italy in the 16th century, the Medici’s popularized spinach by using it on plates as a bed for entrees. As a result, dishes prepared on a bed of spinach are referred to as "a la florentine". Today, the largest spinach producers are the Netherlands, and the United States.
There are three types of spinach:
–Savory–crisp, creased, curly dark green leaves.
–Semi-savory–same as above but not creased leaves.
–Smooth leaf–flat, unwrinkled, spade-shaped medium green leaves.
The lowly spinach is known to be an excellent source of vitamin K, C, B2, B6, and E, carotenes, folic acid, manganese, magnesium, iron, and chlorophyl. Popeye was right, we get strong eating our spinach! With nearly twice the iron content as most other greens, it really serves up the muscle. It’s alkalinity helps regulate body pH–a good thing given our acid-rich diets! A very rich source of lutein, spinach also benefits eye health and prevents macular degeneration.
Spinach has 13 different flavonoid compounds that function as antioxidants and anti-cancer agents. Many studies are being done with regard to the anti-cancer properties of spinach flavonoids and they are showing that these powerful compounds slow down cell division in human stomach cancer cells. Further studies with mice show reductions in skin cancers and effectiveness against breast cancer. Yet more reasons to eat your spinach!
When selecting spinach its leaves should be medium to dark green, fresh-looking, and free of decay. It is best stored loose in sealed bags in the refrigerator for up to 4 days. Store leaves unwashed.
Cooked spinach doesn’t store very well for more than a day, but it can be frozen if blanched first for 2 minutes. Fresh spinach loses much of its nutritional value when stored more than about 8 days. Fresh-frozen, cooked and frozen, or canned are better ways to store it. Frozen spinach will last up to 8 months.
To wash spinach leaves, place the leaves loose in a bowl of water and swish around. Remove the leaves, refresh the water, and rewash. They can be gently pat-dried after washing for use in salads or recipes.
Here are some tasty serving suggestions for your spinach:
–Wash and dry leaves and use them for a spinach salad–top with bleu or gorgonzolla cheeses crumbled, olives, and your favorite dressing.
–Wash and dry leaves and use them in salads with a compliment of other lettuces such as romaine, iceberg, or red leaf. Top with cheeses, olives, raisins, carrots, tomatoes, and your favorite dressing.
–Lightly saute washed and dried spinach leaves in garlic with Extra Virgin olive oil, top with lemon juice and pine nuts for a lunch or dinner appetizer.
–Add layers of spinach leaves, cooked or fresh, to your baked lasagne, or other pasta dishes.
–Use fresh spinach leaves as a garnish for sandwiches.
–Saute spinach leaves with red onions, add goat cheese and sprinkle with your favorite balsamic vinegar dressing.
Remember, for those who have to avoid oxalates because of oxalate-containing kidney stones, spinach contains a high amount of oxalates. Also, spinach contains purines, so use in moderation if you are subject to attacks of gout. Avoid pesticides by buying spinach that is organically grown.
You may not be Popeye, the sailor man, but you can definitely benefit from enjoying this lovely green vegetable, so pick some up today and treat yourself to spinach’s tasty greens!
Sources:
The Encyclopedia of Healing Foods by Michael Murray, N.D.