Spinach is a leafy vegetable that is related to beets and Swiss Chard. It has a good source of dietary fiber, vitamins A, C, and K, thiamin, niacin, vitamin B6, folate, magnesium, potassium, zinc, and protein.
The nutrient density of spinach makes it an excellent choice in many superfood supplements like greens powders.
Spinach is easily grown and can be eaten raw or cooked and available in different types that each gives a subtly different flavor. This is the reason why spinach is often part of the healthiest diets.
All spinach is healthy, but some people believe that one type is healthier than the others.
Types of Spinach Plant
There are three types of spinach plants: savoy, smooth-leaf, and semi-savoy. There are a number of spinach varieties.
According to Steve Masley from Grow It Organically, “True spinach (Spinacea oleracia) grows best in the cooler temperatures of spring and fall, although early and late varieties can extend the season into summer and winter.”
Savoy Spinach
Savoy spinach is a type of spinach that has curly leaves. It has a slightly sweet taste and is a little bit softer than other types of spinach.
Savoy spinach is a good choice for salads or stir-frys although cleaning and washing them can be a little tricky due to the curly leaves.
Photo Credit grow-it-organically.com
Semi-savoy spinach
Semi-savoy spinach is a type of spinach that has crinkled leaves and can be grown all year in mild-winter areas.
This type of spinach is good for eating raw or cooked. It has a slightly bitter taste and a slightly chewy texture.
Photo Credit grow-it-organically.com
Smooth-leafed Spinach
Smooth-leafed spinach sometimes referred to as “baby-spinach” is a variety of spinach that as the name would suggest has smooth leaves.
It is a popular type of spinach because it is easy to grow and has a mild flavor. Smooth-leafed spinach can be eaten raw or cooked.
Photo Credit grow-it-organically.com
Why Spinach is a Must Have Veggie
There are so many reasons to love spinach, but here are just a few:
First of all, it's low in calories and high in fiber, making it the perfect food if you're trying to lose weight or maintain your current weight.
Secondly, spinach is a great source of vitamins and minerals. In fact, just one cup of cooked spinach provides more than half the daily recommended intake of vitamin A, as well as significant amounts of vitamin C, iron, magnesium, and potassium.
Finally, spinach is delicious and versatile. You can eat it raw in salads or add it to smoothies, or cook it up in various dishes. No matter how you choose to eat it, spinach is a healthy and nutritious choice that should be part of your regular diet.
Multivitamins worth considering to top up your nutritional intake:
Nutritional value of spinach
Spinach is a dark, leafy green vegetable that is packed with vitamins, minerals and antioxidants. It is an excellent source of vitamin K, vitamin A, magnesium and folate.
Spinach also contains high levels of lutein and zeaxanthin, two antioxidants that are known to protect the eyes from age-related damage.
One cup of cooked spinach provides nearly half of the daily recommended intake of vitamin A and nearly 20 percent of the recommended intake of vitamin K. It also contains significant amounts of calcium, iron and potassium.
The dietary fiber in spinach can help regulate digestion and may reduce the risk of developing heart disease or type 2 diabetes.
- Calories: 23
- Water: 91%
- Protein: 2.9 grams
- Carbs: 3.6 grams
- Sugar: 0.4 grams
- Fiber: 2.2 grams
- Fat: 0.4 grams
Any Spinach Side Effects?
Cooking with spinach is a great way to get your daily dose of vegetables, but like with all foods, there are some potential side effects to be aware of.
First and foremost, spinach is a source of oxalates, which can interfere with the absorption of minerals like calcium, magnesium, and zinc. For this reason, people who have kidney stones or other problems with mineral absorption may want to limit their intake of spinach.
Additionally, spinach is high in nitrates, which can convert into nitrites in the body. These compounds have been linked to an increased risk for cancer, so pregnant women and those who are trying to conceive should avoid eating too much spinach.
Finally, raw spinach contains high levels of insoluble fiber which can cause digestive problems like gas and bloating in some people.
What Spinach Do You Eat?
Spinach is a popular choice in green salads or as an ingredient in other dishes. I never miss a day consuming spinach, whether that's raw or blanched spinach in my meals, in addition, I consume dehydrated spinach in my greens powder.
How much spinach are you eating? Do you supplement your spinach intake?
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