Spinach a Nutrient Powerhouse

I’m knee high, OK, ankle high in spinach from my garden. When those greens start to come on it means time to get creative with spinach. And that’s just what I’ve been doing for the past few weeks. I’ve put spinach in salads, soups, smoothies, eggs, and even in popsicles.

Spinach is low in calories (7 Kcals per 1 cup raw) and packed with nutrients. Eat 1 cup of raw spinach and you’ll get 145 mcg (121% daily value) of Vitamin K, 141 mcg of vitamin A (16% of daily value), and 8 mg of vitamin C (9% daily value). Vitamin K plays an important role in assuring your blood clots when you get a cut or scrape and works with other nutrients to build strong bones. Sufficient intakes of vitamin K have been linked to fewer fractures in women with osteoporosis. Vitamin A is known for its role in eye health, but it also helps maintain healthy teeth, bones, mucous membranes, and skin. While citrus foods often come to mind when thinking of vitamin C, spinach should not be overlooked as a source. Vitamin C is used in the production of collagen which helps build skin and blood vessels and is needed for wound healing.
 
In addition to being packed with vitamins, spinach is also a good source of minerals needed for health. Popeye was famous for eating spinach because of its iron content. While 1 cup raw spinach only has 1 mg of iron (5% daily value), 1 cup of cooked spinach has 6 mg (33% daily value). Every little bit counts towards meeting your iron needs. To boost the iron absorption, combine spinach with a food high in vitamin C – such as a strawberry and spinach salad or an orange spinach smoothie.

Potassium is listed as a nutrient of concern in the 2015 Dietary Guidelines, meaning we do not eat enough. A sufficient intake helps maintain blood pressure levels and keeps your heart healthy. Like iron, potassium content increases in the cooked form. Raw spinach clocks in with just 167 mg of potassium in 1 cup, but a cooked serving of spinach provides 400 mg.
 
Not only is spinach nutritious it is versatile. Eat it raw or cooked – both are delicious. As a sturdy green it holds up is soups and other hot dishes. 

Serve it savory or sweet. Layer spinach in a lasagna or stuff a chicken breast with chopped spinach and a little cheese. Go sweet by blending a handful of spinach with a ripe banana, berries, and milk, and then freezing in popsicle molds.

If you don’t have a garden, prices of spinach at the grocery or farmers market are low this time of year. So, there is no excuse to add some spinach to your meals this week.

References
Hamidi, M. S.; Gajic-Veljanoski, O.; Cheung, A. M. (2013). "Vitamin K and bone health". Journal of Clinical Densitometry (Review). 16: 409–413. 
 
National Institute of Health, US National Library of Medicine, Medline Plus, Vitamin A, Vitamin C. https://medlineplus.gov/ency/article/002400.htm
 
United States Department of Agriculture. 2015-2020 Dietary Guidelines. https://health.gov/dietaryguidelines/2015/guidelines/appendix-10/