The “Green” on Spinach: History, Use, Benefits, and Nutrition!

- by Echo

Green history of spinach

Spinach, the Queen of the garden patch, is an original vegetable of the East and many believe its origins to be from Persia. Spinach grew wild in Europe, where it was appreciated for its medicinal characteristics; however, it was the Arabs who introduced the cultivation of spinach in Europe around 1000 BC.

Green secrets of spinach under the skin

In your green grocer or supermarket you will find spinach available year-round. Spring crops have fine and delicate leaves, great for salads alone or with other greens. The leaves from summer and autumn are harder and good to be consumed in soups or smoothies. The leaves may be flat or curled, depending on the variety.

How to choose fresh spinach

Select your fresh spinach by the intensity and even green colour. Avoid the ones that have reddish spots or a yellowish tone: this could indicate contamination by fungus.

How to preserve spinach

While it is best to buy and consume spinach the same day, it can be washed, dried, and stored in a cloth or plastic bag for about 3 to 5 days in the refrigerator.

How to clean spinach

Spinach loves to grow in rich, loamy soil that gets trapped into every fold or crevice of the leaves. Fill your sink with lots of water and add the spinach. Remove from the water and drain the spinach. Dry the leaves on tea towels or in a salad spinner.

Universal benefits of spinach

Spinach enjoys a good reputation from dieticians, restaurateurs, and homemakers due to its low cost and its extraordinary health properties. Rich in vitamins and minerals, it is great to include it in the meal plans of everyone: 125 g of raw spinach provides 123% of the recommended daily intake of vitamin A, 109% of folic acid, and 51% of iron.

Green benefits of spinach for health

The iron in spinach is used by the red blood cells to transport oxygen throughout the body and enhances our energy. The vitamin A from spinach creates and maintains our immune systems; while the folic acid is indispensable for pregnant and nursing women.

Green alternative corner

Do you suffer from arterial hypertension? You might try 3 spoonfuls of spinach juice per day and your symptoms may diminish.

Do you suffer from irritated skin? Cook a handful of spinach, drain it, and put into a cloth. Apply the cloth to the affected area and you may feel [and see] a noticeable difference.

Green Nutrition Facts for Spinach

Serving size: per 90 g [375 mL/1½ cups]

Energy [80kJ] 20 calories
Carbohydrates [g] 3.2
Dietary Fibre [g] 2.3
Fat [g] 0.3
Protein [g] 2.6

Calcium [mg] 99
Iron [mg] 2.7
Potassium [mg] 502
Sodium [mg] 71
Vitamin A [mg] 671.5
Vitamin C [mg] 28.1

[g] = gram
[mg] = milligram
[mL] = millilitre
[kJ] = kilo jewels