Spinach: What Everybody Wants. What Everybody Needs.
Everybody wants and needs nutrients. Do you know that spinach is a super vegetable that’s packed with important nutrients? That’s right! Spinach is an excellent source of vitamins A, C and fiber.
According to nutritionists, a half-cup of cooked spinach provides enough Vitamin A that is equivalent to one day’s requirement. In addition, that cup of cooked spinach contains as much as 105 micrograms of folate, which is more than 25% of the recommended dietary allowance (RDA) per day.
It has been found that consumption of folate is very essential and useful for women who are either pregnant or planning to have pregnancy, because folate is helpful in preventing congenital neurological defects.
In addition to Vitamin A and folate content, the half-cup of spinach also contains Vitamin B6, Vitamin C, riboflavin and 419 milligrams of potassium. And,
Spinach also contains Phylloquinone, the most common form of Vitamin K. This phylloquinone is essential for blot clotting and as such, plays an important role in preserving the health of the bones.
According to some research studies, phylloquinone helps in increasing the bone density and at the same reduce the reduce fracture rates in the bones.
And, spinach contains more than just powerful vitamins…it has phytochemicals, too! Phytochemicals are substances produced by plants to help protect themselves from insects and other pests. The good news is these beneficial substances not only protect plants, they also protect humans.
In fact, phytochemicals help fight to protect your health. One way that you can tell if a fruit or vegetable has phytochemicals is by its color: red, orange, yellow, green, blue, and purple…all the colors of the rainbow!
And each color has its own phytochemical. For example, dark green vegetables like spinach contain a phytochemical called lutein . Lutein helps keep your eyes healthy! So, when you think about healthy eyes, think about eating dark green vegetables like spinach!
However, there is one disadvantage in spinach. Spinach contains a high concentration of oxalic acid, as the oxalates in the acid are responsible for formation of stones in the kidney and the bladder.
In order to nullify the negative impact of oxalic acid, it is advisable that spinach is combined with other foods that are rich in vitamin C such as citrus slices and consumed as a combination of the two.
Cooked or raw? Both have their advantages. Whereas cooking reduces Vitamin C and folate levels, it simultaneously boosts beta-carotin and lutein bioavailability.
A sensible idea is to have it both ways. Have spinach raw in your lunch salads and cooked in your evening dinner, for example.
Some varieties of spinach are rarely eaten raw, though baby spinach is common in salads. If cooked, it is best lightly steamed to preserve nutrients as much as possible.
One has to ensure, while cooking spinach, that the flavor and texture of the vegetable is preserved and minimize the loss of many nutrients and water-soluble vitamins that are present in spinach. It is better to try steaming and stir frying and avoid over-cooking. It is always advisable to cook the spinach than consuming raw spinach.
Want to know more about spinach? Then, post your question below.
Yours truly for great health, mind and body,
Michelle, natural health advocate
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March 22 2010 10:24 pm | Green Living and Healthy Eating