Spinach

What’s on the Menu? Vocabulary Quiz Other spinach plants A number of other leafy greens are also known as spinach. Sissoo spinach, also called Brazilian spinach ( Alternanthera sissoo), is in the same family as true spinach and is cooked similarly. Mountain spinach ( Atriplex hortensis) is similar to Beta vulgaris), is also of the family Amaranthaceae. Many other species are unrelated to true spinach, but are often similar in flavour and use. Longevity spinach ( Gynura procumbens), a vining G. bicolor), a low shrub native to East Asia, are members of the family Basella alba) is a somewhat vining herb and can be eaten raw or cooked. Tetragonia tetragonioides), a member of the family Aizoaceae, must be Ipomoea aquatica) is grown for its tender shoots and is an Brassica rapa variety perviridis), is a hardy leaf vegetable of the family Cnidoscolus aconitifolius), is a Central American member of the family Euphorbiaceae; its leaves contain dangerous cardiac glycosides and must be cooked for at least 15 minutes to be safe to eat. This article was most recently revised and updated by

Spinach is a nutritious leafy, green vegetable that may benefit skin, hair, and bone health. It is rich in multiple vitamins and minerals. The possible health benefits of consuming spinach include improving blood glucose control in people with Fast facts on spinach include: • A • Spinach also contains iron, potassium, vitamin E, and magnesium. • Different cooking methods can change the nutritional content of spinach. This article explores the nutrition contained in spinach, how it can benefit the body, and a range of flavorsome ways to include it in the diet. Share on Pinterest Westend61/Getty Images One cup of raw spinach • 7 • 0.86 g of • 29.7 mg of • 0.81 g of • 24 mg of • 167 mg of • 141 micrograms (mcg) of • 58 mcg of Spinach also contains vitamin K, fiber, phosphorus, and thiamine. Most of the calories in this vegetable come from protein and Iron Spinach is a nutritious and plant-based source of iron, a mineral A person can increase their body’s iron absorption from plant-based products by consuming them alongside foods rich in vitamin C. Calcium Spinach contains However, the body absorbs this less easily than dairy sources of calcium. Spinach also has a Magnesium One cup of spinach contains Magnesium is Plant compounds Spinach contains many important plant compounds, including: • lutein • kaempferol • nitrates • quercetin • zeaxanthin These can play important roles in the body, from maintaining Spinach contains many vitamins, minerals, and compounds that may have va...

Eating spinach may benefit eye health, reduce oxidative stress, help prevent cancer, and reduce blood pressure levels. Spinach ( Spinacia oleracea) is a leafy green vegetable that originated in Persia. It belongs to the amaranth family and is related to beets and quinoa. What’s more, it’s considered very healthy, as it’s loaded with nutrients and antioxidants. There are many ways to prepare spinach. You can buy it canned or fresh and eat it cooked or raw. It’s delicious either on its own or in other dishes. This article explains everything you need to know about spinach and its health benefits. The nutrition facts for 3.5 ounces (100 grams) of raw spinach are ( • Calories: 23 • Water: 91% • Protein: 2.9 grams • Carbs: 3.6 grams • Sugar: 0.4 grams • Fiber: 2.2 grams • Fat: 0.4 grams Carbs Most of the carbs in spinach consist of fiber, which is incredibly healthy. Spinach also contains small amounts of Fiber Spinach is high in It adds bulk to stool as food passes through your digestive system. This may help prevent constipation. SUMMARY Spinach is low in carbs but high in insoluble fiber. This type of fiber may benefit your digestion. Spinach is an excellent source of many vitamins and minerals, including ( • Vitamin A. Spinach is high in carotenoids, which your body can turn into • Vitamin C. This vitamin is a powerful antioxidant that promotes skin health and immune function. • Vitamin K1. This vitamin is essential for blood clotting. Notably, one spinach leaf contains ove...

When taken by Pregnancy and Children: Eating spinach as a food is likely safe for children who are more than 4 months old. But spinach is likely unsafe for infants younger than 4 months old. The nitrates in spinach can sometimes cause a Kidney disorders: Spinach might cause hard crystals to form in the Moderate Interaction Be cautious with this combination• Warfarin (Coumadin) interacts with SPINACH Spinach contains large amounts of vitamin K. Vitamin K is used by the body to help blood clot. Warfarin is used to slow blood clotting. By helping the blood clot, spinach might decrease the effects of warfarin. Be sure to have your blood checked regularly. The dose of your warfarin might need to be changed. Spinach is commonly consumed as food. As medicine, there isn't enough reliable information to know what an appropriate dose of spinach might be. Keep in mind that natural products are not always necessarily safe and dosages can be important. Be sure to follow relevant directions on product labels and consult a Bajpai, M., Mishra, A., and Prakash, D. Antioxidant and free radical scavenging activities of some leafy vegetables. Int J Food Sci Nutr 2005;56(7):473-481. View abstract. Brogren, M. and Savage, G. P. Bioavailability of soluble oxalate from spinach eaten with and without milk products. Asia Pac.J.Clin.Nutr. 2003;12(2):219-224. View abstract. Brown, M. J., Ferruzzi, M. G., Nguyen, M. L., Cooper, D. A., Eldridge, A. L., Schwartz, S. J., and White, W. S. Carotenoid bioav...

Spinach, a super–cold-hardy leafy green, is a popular crop that can be planted in very early spring, as well as in fall and even winter in some areas. Learn more about planting and growing nutritious spinach in your homegarden. AboutSpinach Spinach has similar cool-season growing conditions and requirements as Spinach tolerates full sun to light shade; prepare soil about a week before planting by mixing in compost. Alternatively, prepare the soil in late summer or early fall, when spinach can also be sown where winters aremild. When to PlantSpinach • Spinach requires 6 weeks of cool weather from seeding to harvest, so sow seeds directly into the soil as soon as the ground warms to 40°F. (Cover the soil with black plastic to speed itswarming.) • Although seeds can be started indoors, it is not recommended, as seedlings are difficult totransplant. • Gardeners in northern climates can harvest early-spring spinach if it’s planted just before the cold weather arrives in fall. Protect the young plants with a • To distract leaf miners, sow radish seeds in alternate rows. Leaf miner damage to radish tops does not affect their rootgrowth. • Common spinach cannot grow in midsummer. (For a summer harvest, try New Zealand Spinach orMalabar Spinach, two similar leafy greens that are more heattolerant.) • For a fall crop, re-sow in mid-August when the soil is no warmer than70°F. How to PlantSpinach • Sow seeds 1/2 of an inch deep every 2 inches and cover with 1/2 inch ofsoil. • Plant in...

• Calories: 20.4 • Fat: 0g • Sodium: 64.6 mg • Carbohydrates: 3g • Fiber: 2g • Sugars: 0g • Protein: 2g • Vitamin K: 410mcg • Vitamin C: 24mg • Potassium: 470mg • Iron: 2.4mg • Magnesium: 71.1mg • Folate: 174.6mcg • Beta-carotene: 5063.4mcg Carbs Most of the carbohydrates in spinach are from fiber, making it a very filling vegetable. Along with other leafy greens, it may be considered a "free" food on a Spinach is high in fiber while also being low in calories and fat. It is an excellent source of vitamin K, vitamin C, and potassium, making it a great addition to a Health Benefits Like most dark, leafy greens, spinach has nutrients that offer several health benefits. That makes this non-starchy vegetable good if you are When It's Best Spinach can be grown in the spring or fall and is harvested once the leaves are big enough. (The outer leaves are usually picked at about 3 inches in length with the inner leaves left to mature.) Once spinach begins flowering, the leaves tend to fall apart, so it's important to pick them before this occurs. • • Glycemic Index. • Eriksen J, Luu A, Dragsted L, Arrigoni E. in vitro digestion method to screen carotenoid liberation and in vitro accessibility from differently processed spinach preparations. Food Chem. 2017;224(1):407-13. doi:10.1016/j.foodchem.2016.11.146 • U.S. Food and Drug Administration. • National Institutes of Health Office of Dietary Supplements. • • Nour M, Lutze SA, Grech A, Allman-Farinelli M. Nutrients. 2018;10(11). doi:...

Spinach is a great staple to add to your diet. This leafy green vegetable grows all year round and is packed with vitamins and minerals. There are two basic types of spinach: flat-leaf and savoy. When you buy fresh, bunched spinach at the grocery store, it is usually savoy spinach. The leaves of savoy spinach are typically wrinkled and curly. Flat spinach, also known as baby spinach, is widely popular in the U.S. and is often sold bagged, canned, or frozen. Health Benefits Though not the most exciting of foods, the health benefits of eating spinach are abundant: Lower Blood Pressure Spinach is rich in several minerals that your body needs, including potassium. Consuming foods that are high in potassium helps lower your blood pressure. Healthy Eyes Spinach is an excellent source of Cataracts are an eye condition caused by oxidation of the lens of the eye. Studies have shown that lutein appears to prevent ultraviolet damage to your lenses. One study found that women who had a higher dietary intake of lutein were 23% less likely to develop cataracts than those who had a low-lutein diet. Improved Cognition Lutein has also been shown to help preserve cognitive abilities. Studies of older adults have shown that those with higher lutein levels exhibited better verbal fluency, memory, reasoning ability, and processing speed than those with low amounts of the nutrient. Healthy Bones Vitamin K is essential to bone health and growth, and spinach is packed with it. Eating just one cup...