The Awesomeness of Spinach

What’s your take on spinach: Awesome? Or awful?

If you think spinach is kind of awful, maybe some nutrition facts and cooking hints can convince you that really is awesome. Here we go:

The Science of Spinach

There’s overwhelming evidence that diets rich in fruits and vegetables protect us against common chronic diseases, such as cancer, obesity and cardiovascular disease. But spinach and other leafy green vegetables stand out for their health benefits.

Spinach is widely regarded as a “functional food” due to its diverse nutritional composition, which includes vitamins and minerals, and to its phytochemicals and bio actives that promote health beyond basic nutrition. It’s so dense in nutrients and antioxidants, that spinach can help reduce the risk of heart disease, cancer, and diabetes. According to nutrition experts at the Cleveland Clinic, spinach super power includes:

• Antioxidants, including carotenoids, that can protect you from bacteria, fungi, parasites and viruses
• Potassium that can help relax blood vessels and lower blood pressure, and aid kidneys in getting rid of extra sodium
• Magnesium and folate, a B vitamin, that can also help in lowering blood pressure
• Vitamin K, which helps promote brain health
• Fiber, which promotes gut health and helps you feel full longer
• Iron, which is especially important if you are following a vegetarian diet and need plant-based sources of iron.

The American Heart Association calls spinach a “powerhouse” for good reason: One cup of raw spinach has only 7 calories but provides more than 100% of the vitamin K recommended for an entire day, about four times more than lettuce, about five times more than broccoli and eight times more than cabbage.

Make It Taste Awesome

Spinach haters may find it hard to swallow, but spinach is best when prepared simply. A quick sauté of fresh or frozen spinach with olive oil, garlic, a little salt and a squeeze of lemon is a quick side dish.

In fact, cooking spinach can unleash its nutritional power. Spinach is loaded with oxalic acid, which blocks the absorption of iron and calcium unless its cooked. So the science tells us that you’ll absorb more calcium and iron when that oxalic acid is broken down under high temperatures.

On the other hand, raw spinach is so rich in folate, vitamin C, niacin, riboflavin and potassium that you can’t go wrong eating it raw. You’ll often see “baby” spinach in the salad section of the grocery store, and it’s a great base for a salad or to serve in a bowl with the protein of your choice and rice or another grain.

Or, Sneak It In

If you or someone you cook for isn’t a big fan of spinach, you can sneak it into other foods. Some ideas:

• Add a bit of cooked spinach to cheesy scrambled eggs or an omelet
• Layer into lasagna
• Mix into, or replace, your usual iceberg lettuce salad
• Replace lettuce on a sandwich or in a wrap
• Throw a handful (or more) into any soup
• Mix discreetly into ground beef or turkey favorites, such as tacos or sloppy joes
• Add a cup to a fruit smoothie

 Can You Have Too Much?

Even the California leafy green growers’ marketing website LettuceInfo.org, warns that if you eat spinach every day in excessive amounts (more than a bowl) there can be adverse health effects. Most commonly these include gas, bloating and cramps due to its high fiber content.

If you’ve been prescribed blood thinning medications, check with your health care provider about consumption of spinach (as well as other leafy greens). Spinach is high in vitamin K, which can reverse the effects of anticoagulant drugs if it is suddenly increased in the body.

Spinach is also high in potassium, can be a problem for people who have severe kidney disease.

But for most of us, spinach is a healthy, delicious way to get important nutrients. And that’s pretty awesome.