Spinach is a well-known dark leafy green that’s packed with vitamins, minerals and fiber.
Spinach is a dark leafy green with large amounts of antioxidants and minerals. It’s one of the most popularly used dark leafy salad greens! As funny as it may sound, it was popularized by Popeye in the U.S., where the cartoon depicted him eating spinach out of a can (although raw and fresh spinach is the best option). Spinach comes in a variety of ways, with baby spinach being the most popular and delicately flavored of them all. Spinach is a great dark leafy green to sneak into other salads without having a “green” taste to them. They work particularly well in smoothies due to their subdued taste!
Health Benefits of Spinach:
Spinach is a great source of vitamins and minerals making it particularly beneficial for building strong muscles and bones. Spinach contains special phytonutrients that have been shown to help decrease inflammation in the body as well as have anti-cancer benefits. As with most fruits and vegetables, spinach contains great amounts of fiber which helps keep our digestive system moving, keeps us fuller for a longer period of time and releases a steady flow of energy into our bodies.
Nutrient Breakdown of Spinach:
*Per 3 cups raw, 100g
- Fiber | 2g
- Protein | 3g
- Vitamin A | 188% DV
- Vitamin C | 47% DV
- Vitamin K | 604% Dv
- Manganese | 45% DV
- Iron | 15% DV
- Calcium | 10% DV
- Copper | 6% DV
- Folate | 49% DV
- Magnesium | 20% DV
- B vitamins | 4-11% DV
- Zinc | 4% DV
- Potassium | 16% DV
How To Use:
Spinach is extremely versatile! It is commonly used in salads, sandwiches, wraps and smoothies. It can also be blended into a sauce or condiment such as marinara sauce or pesto.
Recipes:
NS Recommends:
When cooking spinach, opt for the frozen varieties. You’ll get more for your money and the nutrition will still be intact after cooking. Keep raw spinach for when consuming raw, such as in a smoothie or a salad.
