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.
|
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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