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Most of us are not new to spinach, and I’m not t referring to just vegans. If you grew up in the 80s and 90s, you likely grew up watching the Popeye cartoon series. Along with the popularity of Popeye was spinach, the miracle veggie he eats to grow big muscles and have amazing strength in an instant. That was the start of our fascination with this green superfood.
Decades after the last episode was shown, spinach is yet again making waves, this time for its nutritional content and health benefits. As the people of the world realize more than ever that diet is a crucial factor in achieving optimal health, different fruits and veggies are put in the spotlight to highlight the various ways they can make you healthy, strong, and grow old gracefully. Now, it’s time to find out if spinach really lives up to its name.
What is Spinach?
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SCIENTIFIC NAME: Spinacia oleracea
Spinach is an edible flowering plant belonging to the Amaranthaceae family (formerly Chenopodiaceae) which is the same family as Swiss chard and beets. (1) It is why spinach tastes like the two, with a similar, slightly salty taste of Swiss chard and the bitterness of beet greens. This superfood is native to western and central Asia, but is now available in most supermarkets all over the globe. It has simple, alternate, ovate to triangular yellow-green leaves that vary in size. Spinach grows best in cooler climates rather than warm climates, which is the reason why spinach is dubbed the “winter superfood.” Although available throughout the year, spinach is in season from March to May and September to October.
It has bright and vibrant-looking leaves that do not just catch the eye, but are highly nutritious too. Unlike in yesteryears, spinach consumption has quadrupled in demand for it compared to 40 years ago. It is best to store it in the refrigerator for fresher, crispier, and tastier greens that can be used for spinach salads, spinach soups, spinach dip, and many other popular dishes and treats nowadays.
Types of Spinach
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- Savoy – This is the type of spinach that is prevalent in the U.S. It is dark green, curly, and crinkly leaves and often seen in some heirloom varieties like Bloomsdale.
- Flat or smooth – It has smooth and broad leaves that are easier to clean than savoy spinach. This type is commonly used to make frozen and canned spinach, baby food, soups, and other processed spinach-based products.
- Semi-savoy – This hybrid type also has somewhat crinkly leaves and a texture similar to that of savoy, but is easier to clean.
The History of Spinach
It is said that spinach was originally discovered in modern-day Iran (Persia) (2) and other neighboring countries. Over time, it reached India and China, where it was known as the “Persian vegetable” or the “Persian greens” by the Chinese.
Over the years, spinach was also called the “Spanish vegetable” in England because it was widely used by the Spaniards. Thus, the shortened version of this term became the spinach that we know of today.
Spinach Nutrition Facts
- Vitamins A, B1, B3, B6, C, E, K
- Folate (naturally-occurring vitamin B9 or folic acid)
- Calcium
- Copper
- Iron
- Magnesium
- Manganese
- Phosphorus
- Potassium
- Zinc
- Protein
- Fiber
- Omega-3 fatty acids
- Carotenoids and flavonoids (beta-carotene, lutein, and zeaxanthin)
Spinach Health Benefits
Even though Popeye initially made spinach popular as his go-to source for instant strength, power, and bulging muscles, spinach offers much more. What health benefits does spinach have?
- Anti-inflammatory and Anti-cancer properties – The phytonutrient content of spinach is undeniably rich. Spinach contains over a dozen flavonoids that have anti-inflammatory and anti-cancer properties. They are collectively called methylenedioxyflavonol glucuronides. Among all the superfoods, spinach is one of the most nutrient dense and powerful anti-inflammatory agents. As we all know, chronic inflammation typically precedes cancer. Increased spinach intake reduces inflammation and slows down cell division of gastric cancer cells in humans and skin cancer in animals. In the late 1980s, a study involving adult women in New England revealed that spinach consumption reduced the incidence of breast cancer. There are new studies indicating that spinach can help fight off aggressive prostate cancer. The unique carotenoids in it such as epoxyxanthophylls, neoxanthin, and violaxanthin have been shown to reduce tumor activity and prevent cancer metastases in a study published in Bioscience, Biotechnology, and Biochemistry. (3)Also, other nutrients in spinach like chlorophyllin, folate, and tocopherol also have anti-cancer properties.
- Antioxidant property – Spinach is rich in antioxidant nutrients like vitamins A, C, E, manganese, selenium, and zinc that help to reduce oxidative stress and free-radical damage thereby preventing many chronic diseases, promotes healthy glowing skin, and promotes graceful aging.
- Promotes good eyesight – Spinach is also abundant in lutein and zeaxanthin, two antioxidants that are synonymous with eye health. They prevent cataract and age-related macular degeneration (AMD) among others. Also, the vitamin A in it prevents eye itching, reduces puffiness and eye irritation. In addition, there is plenty of beta-carotene in cooked spinach. A study conducted by the Oak Ridge National Laboratory revealed that eating spinach helps regain two important components that prevent AMD.
- Promotes heart health – Spinach reduces the risk of many blood-vessel related concerns such as high blood pressure and atherosclerosis. Also, certain peptides in spinach help reduce blood pressure by inhibiting the angiotensin-converting enzyme along with glycoglycerolipids found in the chloroplast’s membrane that inhibits the replication of cancer DNA. (4) Spinach is low in sodium but it is rich in potassium that reduces blood pressure, and together with manganese and folate, it regulates blood flow, reduces hypertension, and relaxes the blood vessels.
- Strengthens muscles – Spinach is known to boost muscle strength like when Popeye pops a can of spinach and immediately grows bulging muscles and unbelievable strength, but this belief is actually supported by science. Spinach contains C0-Q10, an antioxidant that strengthens muscles, especially those of the heart. It also helps manage other cardiac conditions like hypertension, hyperlipidemia, heart failure, and coronary heart disease.
Other Spinach Benefits
- Boosts memory, brain function, and mental clarity
- Protects the GI tract
- Promotes bone health
- Prevents anemia
- Regulates blood glucose level
- Excellent source of protein for infants and small children
- Good for the skin and relaxes the body
- Boosts immunity
- Curbs the appetite, boosts metabolism, and promotes weight loss
- Prevents hair loss and promotes hair growth
Spinach Benefits for the Skin
Spinach is a natural source of antioxidants and vitamins A, C, E, and K that play important roles in skin care. It helps cure acne, protect the skin from sun damage, has anti-aging benefits, improves the complexion, repairs the skin to remove bruising, and lightens the appearance of dark circles.
Spinach Benefits for Weight Loss
This superfood is low in calories and fat. It is rich in essential nutrients and in soluble dietary fiber. Spinach intake also helps improve digestion, curbs a person’s appetite, and prevents constipation. It helps you feel fuller longer so you’re not tempted to overeat.
Spinach Benefits for Bodybuilding
There’s a reason why Popeye was consumed lots of spinach to have unbelievable strength. The nutrients in spinach can be likened to that of a multivitamin. It’s rich in vitamins E, C, K, B vitamins, calcium, iron, folate, fiber, manganese, protein, and omega-3 fatty acids. It has only 40 calories per serving.
A study on spinach revealed that lab rats increased front limb muscle strength by 10% from the plant steroid extracted from spinach. The only downside is that to achieve the same effect, you need to consume around 1 kg. (2.2 lbs.) of spinach daily.
Spinach Health Benefits during Pregnancy
When taken in moderation, cooked and included in your meals, spinach is an ideal green veggie to consume during pregnancy. Spinach can help prevent birth defects, reduce the likelihood of premature birth, prevent anemia, protect against folate deficiency, help lung development, prevent constipation and hemorrhoids, alleviate pin, lower blood pressure, enhance the immune system, and supply calcium needed both by the mother and the child during pregnancy.
Spinach Juice
It’s easy to get lured into living the easy life and snack on junk or eat fast food for a meal. It’s crucial more than ever to increase your fruit and veggie intake for the sake of your health and well-being. With juicing trends everywhere, enjoying a glass of fresh spinach juice is also a great way to boost your vegetable intake in juice form.
Spinach juice is the process of juicing spinach or getting the spinach extract using a juicer. Juicing a cup of spinach leaves yields an ounce of spinach juice. It is rich in iron, vitamin A, manganese, and other essential nutrients like beta-carotene considering that spinach leaves are highly pigmented, which is an indication that it is power-packed with important nutrients the body needs. Combine other fruits or veggies with spinach juice to enhance its taste. Baby spinach can also be used depending on your preferences.
Spinach-Apple Juice Recipe
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Ingredients:
- 1 ½ cups spinach
- ½ grapefruit peeled and white pith removed
- 2 green apples cut into one-eighth pieces
- 2 large celery stalks
- 1 1-inch piece of fresh ginger peeled
- Ice (optional)
Preparation:
- Put the ingredients into the juicer in this order: spinach, grapefruit, apples, ginger, and celery.
- Add ice (optional).
- Serve in glasses.
Spinach Recipes
Whether consumed raw or added in meals, soups or a juice, there are different ways to incorporate spinach into the diet.
Super Spinach Salad
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Ingredients:
- 1 9 oz. pack fresh baby spinach
- ½ lb. fresh mushrooms sliced
- 2 hard boiled eggs chopped
- 2 tablespoons bacon bits
- ½ cup balsamic vinaigrette
Preparation:
- Combine spinach, mushrooms, eggs, and bacon in a large salad bowl.
- Drizzle the ingredients with balsamic vinaigrette.
- Toss the salad and serve it.
Quick and Easy Sautéed Spinach
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Ingredients:
- 1 10 oz. bag of fresh spinach leaves
- 1 tablespoon extra-virgin olive oil
- 1 ½ teaspoons garlic salt
- ¼ cup Parmesan cheese (grated)
Preparation:
- Heat the olive oil over medium heat in a large skillet.
- Add the spinach and then cover it.
- Cook for five minutes.
- Add the garlic salt and stir. Cover it and cook for another five minutes.
- Remove from heat.
- Sprinkle the spinach with grated Parmesan cheese.
- Serve it.
Precautions
- Consume raw spinach with caution because of its high oxalate content.
- People diagnosed with kidney and bladder stones should moderate their intake.
- Those diagnosed with diabetes
- Those with mold or latex allergies
- Those with thyroid gland disorders
- Pregnant and breastfeeding women
- Young infants (4 months old and younger)
- People scheduled for surgery (Avoid it for at least two weeks before scheduled surgery.)
Drug Interactions
- Interfere with anticoagulants like Warfarin (Coumadin)
- Anti-diabetes drugs like insulin, glimepiride, glyburide, rosiglitazone, and glipizide, etc.
Spinach Side Effects
- Stomach upset, bloating, diarrhea
- Gritty teeth, teeth coarseness (due to the high oxalic acid content)
- Poor mineral absorption (again, high in oxalic acid)
- Kidney stones
- Anemia
- Gout
- Allergic reactions
- Toxic reactions that can lead to poisoning (from spinach contaminated with E. coli, pesticides, and fertilizers)
Even though Popeye likely ate spinach because of an error in its iron content decimal placement making it appear ten to twenty times richer than it really is, spinach remains one of the most nutrient-dense superfoods in the market. It is also versatile like many of the fruits and veggies we love that we can eat and drink. It is loaded with nutrients that not only make the body healthy from the inside out, but it is strong too and give you vitality just like that of the famous Popeye for years to come.
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