Spinach, a standout in our Exotic Greens Collection, is often overshadowed by kale but deserves a moment in the spotlight for its exceptional nutritional value and culinary versatility. While kale has been enjoying its moment as a trendy superfood, spinach quietly boasts an impressive array of health benefits and culinary uses that make it a must-have in any balanced diet.
The Diversity of Spinach
Spinach, scientifically known as Spinacia oleracea, belongs to the same family as kale, broccoli, cabbage, and Brussels sprouts. It comes in various types, each with its own unique texture, color, and flavor profile.
- Savoy Spinach, also known as curly leaf spinach, is characterized by its crinkled or curly leaves. These leaves have a textured surface, giving them a wrinkled appearance similar to that of savoy cabbage.
- Flat-Leaf Spinach, also known as smooth leaf spinach or spinach bunches, features smooth, flat leaves without the crinkled texture found in savoy spinach.
- Semi-savoy spinach is a hybrid variety that combines characteristics of both savoy and flat-leaf spinach. Semi-savoy spinach is a versatile option that can be used in both raw and cooked dishes. It is suitable for salads, sandwiches, smoothies, as well as sautés, stir-fries, soups, and casseroles.
Nutritional Content of Spinach
Two-thirds of a cup (100 grams) of raw spinach has 23 calories, 3.6 grams of carbohydrates, 3 grams of protein and zero cholesterol or fat. Nutrient-wise, a serving has approximately:
- 483 micrograms of vitamin K (402% of DV).
- 469 micrograms of vitamin A (52% of DV).
- 194 micrograms of folate (49% of DV).
- 0.9 milligrams of manganese (39% of DV).
- 28 milligrams of vitamin C (31% of DV).
- 79 milligrams of magnesium (19% of DV).
- 0.19 milligrams of riboflavin (15% of DV).
- 2.7 milligrams of iron (15% of DV).
- 2 milligrams of vitamin E (14% of DV).
- 0.13 milligrams of copper (14% DV).
- 558 milligrams of potassium (12% of DV).
- 0.2 milligrams of vitamin B6 (11% of DV).
Health Benefits of Spinach
The impressive nutritional profile of spinach contributes to a wide range of health benefits:
Heart Health: Spinach is rich in antioxidants, including lutein and beta-carotene, which have been linked to a reduced risk of heart disease.
Bone Health: The high vitamin K content in spinach helps maintain bone density and reduces the risk of osteoporosis.
Eye Health: Lutein and zeaxanthin, antioxidants found in spinach, protect the eyes from age-related macular degeneration and cataracts.
Digestive Health: The fiber content in spinach supports digestive health by promoting regular bowel movements and preventing constipation.
Incorporating Spinach into Your Diet
There are countless ways to enjoy spinach as part of a healthy diet. Whether added to smoothies, salads, soups, or sautéed as a side dish, spinach lends its mild flavor and vibrant color to a variety of recipes. Consider trying the following spinach-based dishes:
- Spinach and feta omelet for a nutritious breakfast.
- Spinach and strawberry salad with a balsamic vinaigrette dressing for a refreshing lunch.
- Creamy spinach and mushroom pasta for a satisfying dinner.
- Spinach and chickpea curry for a flavorful vegetarian meal option.
Fun Facts About Spinach
- Is spinach your favorite veggie? Celebrate this leafy green on March 26th which is National Spinach Day!
- Spinach farmers of the 1930s credited the fame of Popeye the Sailorman for a 33% boost in spinach consumption which was much needed during The Great Depression. ( Factsite.com)
- Even though they look nothing alike, spinach is a relative of beets!
Spinach, with its rich history, nutritional benefits, and culinary versatility, continues to captivate people around the world. From ancient civilizations to modern-day kitchens, spinach remains a beloved ingredient cherished for its vibrant color, refreshing flavor, and numerous health benefits. So, whether you’re whipping up a nutritious salad or adding spinach to your favorite smoothie, take a moment to appreciate the remarkable green marvel that is spinach!
Meet The Other Exotic Greens
- Kale
- Microgreens
- Baby Romaine Lettuce
- Baby Mix Lettuce
- Arugula
- Watercress
How to Find Our Exotic Greens
Locally grown Spinach is just a click away! Stock up on fresh spinach now- you can order in bulk right on our website. Click here to purchase our premium bulk Spinach.
OR
Our Exotic Greens Collection is now available at major supermarkets across the island ! Check our list of locations to find out where to buy our premium greens near you!
Sources
https://www.thefactsite.com/spinach-facts/
https://www.healthline.com/nutrition/foods/spinach
https://www.foodreference.com/html/art-spinach-22007.html#google_vignette
