All About Spinach

“Popeye was right about spinach: dark green, leafy vegetables are the healthiest food on the planet. As whole foods go, they offer the most nutrition per calorie.” - Michael Greger

Popeye was right! Incorporating more spinach into your life can be very beneficial - and it's easy to do! Adding it to salads, sautéing it with onions and garlic for a side dish, or slipping some into a smoothie are all simple ways to enjoy this powerful vegetable.

Five Fun Facts

• Spinach has been around for centuries, originating in Persia. Some Chinese call it “Persian Green” for that reason.
• China produces more than 24 tons of spinach every year!
• Both Crystal City, Texas, and Alma, Arkansas, in the USA claim to be the “spinach capital of the world.” In fact, Alma as a spinach festival each year in April.
• Unlike most leafy green veggies, spinach is more nutritious cooked than raw. Sautéed spinach and garlic, anyone?
• The Birdseye company was the first to sell frozen spinach in stores, way back in 1930!

Nutrition Info

Spinach is very rich in nutrients and yet just 7 calories per cup! In this serving size, it contains:

• 30 mg of calcium
• 0.81 g of iron
• 24 mg of magnesium
• 167 mg of potassium

It’s also a good source of Vitamin A, Vitamin C, and Vitamin K1.

Benefits

Spinach is a great source of folic acid, or B9, which is necessary for pregnant women to consume for the development of the brain and spine in a baby; taking in enough folic acid prevents neural tube defects. 

Folic acid also helps in the making of a person’s red blood cells. Another nutrient spinach provides is iron, which is used in the production of hemoglobin, which brings oxygen to your body’s various organs. 

Spinach is good for eye health, blood pressure, and digestion, as it is high in insoluble fiber.

Cautions

Since spinach is high in calcium, people prone to kidney stones may need to limit their consumption of spinach. 

Also, as Vitamin K1 is involved in helping the body with natural blood clotting, those who are prescribed blood thinners for various conditions should not consume large amounts of spinach. You may want to bring up spinach with your doctor to see if the amount you regularly eat is a concern if you use such medications.

As with most produce, rinsing spinach well is recommended.  

Suggested Recipes

Sauteed Baby Spinach and Garlic - low carb, low calorie, gluten-free, vegan

Teriyaki Spinach Salad with Mandarin Oranges - vegan

Mushroom Spinach Pasta - vegetarian

The Pioneer Woman - Creamy Spinach and Red Pepper Chicken - low carb, gluten-free

Spinach Cake with Cream Cheese Frosting - vegetarian

For the Kids and Kids-at-Heart

Download Greens Bingo sheet to have some fun!