Spinach
Spinach is known in various languages as; Epinard in French; Epinaca in Spanish; Dodo in Ugandan dialect. Spinach can be grown anywhere all year round.
Composition
In every 100 grams of spinach you get:
| Energy | 94KJ |
| Protein | 2.86g |
| Carbohydrate | 0.800g |
| Fiber | 2.70g |
| Vitamin A | 672 microgram |
| Vitamin B1 | 0.078mg |
| Vitamin B2 | 0.189mg |
| Niacin | 1.37mg |
| Vitamin B12 | 0.195mg |
| Foliate | 194 microgram |
| Vitamin C | 28.1 mg |
| Vitamin E | 1.89mg |
| Calcium | 99.0mg |
| Phosphorus | 49.0mg |
| Magnesium | 79.0mg |
| Iron | 2.71mg |
| Potassium | 558mg |
| Zinc | 0.530mg |
| Total fat | 0.350g |
| Saturated Fat | 0.056g |
| Cholesterol | – |
| Sodium | 79.0mg |
Spinach is one of the highest nutritious green leafy vegetables. Its protein content is very high for a green. It contains little carbohydrate (08%) and fats (0.35%). The nutritive power of spinach is derived from its richness in vitamins and minerals, as 100g of spinach can provide.
Preparation and use of spinach
- When tender it can be used in salads
- Spinach has the advantage of being available all year round
- Spinach can be steamed; this method preserves most of its vitamins and minerals.
- It can be blended into fresh juice, and taken before lunch or supper; one half a glass is the recommended dose.
Benefits of spinach
- Retinal Disorders
Research at the Massachusetts Eye and Ear infirmary and at the Harvard University (USA), shows that persons between 55 and 85 years of age who regularly eat spinach present a much lower risk losing visual acuity due to macular degeneration.
Regular consumption of spinach is the ideal method for all who wish to preserve their sight, particularly for those over the age of 50
- Anemia
Spinach contains 2.71mg of iron for every 100g. This proportion is greater than that found in meat, although iron from plant sources is more difficult to absorb than that from animal sources. However the presence of vitamin C from spinach itself, and from other foods, greatly improves the assimilation of this mineral. Fresh spinach juice is an effective way to consume iron in case of anemia.
- High Cholesterol content in blood
Experiments with animals (by Satch T, Goto M, and Igurashi K of Tokyo) show that spinach proteins inhibit the absorption of cholesterol and bile acids. Its regular use helps in reducing blood cholesterol levels.
- Pregnancy
Spinach has rich folic and foliates content which prevents certain fetal malformations. In addition to its anti-anemic action, it is an ideal green for pregnant women.
- Physical activity & growth
Spinach has rich vitamin and mineral content. It is highly recommended for active people such as athletes and adolescents during periods of rapid growth.
Sr. Felicity Therese Drakuru 