", "Storage time and temperature effects nutrients in spinach", "Nutrient retention of safer salads explored", "E.C. It is a rich source (20% or more of the Daily Value, DV) of vitamin A, vitamin C, vitamin K, magnesium, manganese, iron and folate. The name Florentine is often used to describe dishes containing spinach (and a creamy sauce). Iron plays a central role in the function of red blood cells which help in transporting oxygen around the body, in energy production and DNA synthesis. The leaves are alternate, simple, ovate to triangular, and very variable in size: 2–30 cm (1–12 in) long and 1–15 cm (0.4–5.9 in) broad, with larger leaves at the base of the plant and small leaves higher on the flowering stem. It is of the order Caryophyllales, family Amaranthaceae, subfamily Chenopodioideae. Tip… [20][25], "Crops/Regions/World List for Production Quantity of Spinach in 2018", "Osteoporosis Diet & Nutrition: Foods for Bone Health", "Raw spinach per 100 g, Full Report from the USDA National Nutrient Database", "Oxalate content of foods and its effect on humans", "Warfarin diet: What foods should I avoid? See our website terms and conditions for more information. being a good source of manganese, magnesium, iron and vitamin B2. A 100g serving of spinach has more than this and so is best avoided. [18], The comics and cartoon character Popeye the Sailor Man has been portrayed since 1931 as having a strong affinity for spinach, particularly the canned variety. [15], Fresh spinach is sold loose, bunched, or packaged fresh in bags. https://www.tesco.com/.../spinach-cabbages-and-greens/spinach Buttered Spinach with Vinegar. Aubergines filled with spinach & mushrooms, Gnocchi with roasted squash & goat’s cheese. There are three different types of spinach generally available: savoy, semi-savoy and smooth leaf. It is packed with vitamins and minerals and provides dietary fibre. [10][13] By way of comparison, the human body can absorb about half of the calcium present in broccoli, yet only around 5% of the calcium in spinach. Once consumed, his biceps would bulge and his new found strength would see him overcome his enemies. Share on Pinterest. Spinach is at its peak between March and November. Get tons of top recipes starring this sensational super food. [20][24] During World War I, wine fortified with spinach juice was given to injured French soldiers with the intent to curtail their bleeding. Our homely, hearty pie uses delicious leeks with potato and spinach to … https://www.health.com/nutrition/groceries/7-health-benefits-spinach Soulful Super Soup Butternut Lentil and Spinach - Low Calorie, Gluten-Free, Vegan Soup - 600g. This article was updated on 24th September 2018 by Kerry Torrens. Its high water content means it reduces in size by about a quarter when cooked. rainbow rotelle - A combination of tomato, spinach, and regular twirl-shaped pasta in the colors of the Italian flag. The leaves are alternate, simple, ovate to triangular, and very variable in size: 2–30 cm (1–12 in) long and 1–15 cm (0.4–5.9 in) broad, with larger leaves at the base of the plant and small leaves higher on the flowering stem. Its leaves are a common edible vegetable consumed either fresh, or after storage using preservation techniques by canning, freezing, or dehydration. When faced with the sight of trouble, pipe-smoking sailor-man Popeye would burst open a tin of spinach. Currently unavailable. spinach definition: 1. a vegetable with wide, dark green leaves that are eaten cooked or uncooked: 2. not very…. For example, the United States Department of Agriculture states that a 100 g (3.5 oz) serving of cooked spinach contains 3.57 mg of iron,[8] whereas a 100 g (3.5 oz) ground hamburger patty contains 1.93 mg of iron. FREE same-day delivery on orders over £40 with Prime. leaf vegetables - Include cabbage and Romaine lettuce, spinach, Swiss chard, endive, and cress. [16], Some packaged spinach is exposed to radiation to kill any harmful bacteria. It shares a similar taste profile with these two other vegetables; the bitterness of beet greens and the slightly salty flavour of chard. Spinach is believed to be of Persian origin. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food. By the 12th century, it spread across Europe and became a desirable leafy green known for good health; a reputation that stands firm to this day. Subscription offer: Save 32% and receive a three-tier steamer worth £44.99. Spinach is an annual plant (rarely biennial) growing as tall as 30 cm (1 ft). 9 ratings 4.6 out of 5 star rating. Although there is definitely lots of goodness in those leaves, the legendary status Popeye bestowed on it is slightly inflated. Common spinach, S. oleracea, was long considered to be in the family Chenopodiaceae, but in 2003 that family was merged into the Amaranthaceae in the order Caryophyllales. [20] In AD 827, the Saracens introduced spinach to Sicily. Many studies have linked it with lower blood pressure because it prom… Ware said, Spinach is one of the best sources of dietary potassium and magnesium, two very important electrolytes necessary for maintaining human health. It is thought that this name dates back to the 16th century and the Italian wife of France’s Henry II; Catherine de Medici. https://www.allrecipes.com/.../dips-and-spreads/spinach-dips Lightly cooking or wilting spinach is thought to reduce the oxalic acid content. [14], A quantity of 3.5 ounces of spinach contains over four times the recommended daily intake of vitamin K. For this reason, individuals taking the anticoagulant warfarin – which acts by inhibiting vitamin K – are instructed to minimize consumption of spinach (as well as other dark green leafy vegetables) to avoid blunting the effect of warfarin. [19], Spinach is thought to have originated about 2000 years ago in ancient Persia from which it was introduced to India and ancient China via Nepal in 647 AD as the "Persian vegetable". Spinach has good levels of iron, but not quite as much as originally believed as rumour has it researchers placed the decimal point in the wrong place! Its leaves are a common edible vegetable consumed either fresh, or after storage using preservation techniques by canning, freezing, or dehydration. Spinach cooked in several changes of water has much lower levels of oxalates and is better digested and its nutrients absorbed more completely. [16] Fresh spinach is packaged in air, or in nitrogen gas to extend shelf life. Growers Pride Ripe and Ready Avocado - 2 Pack. In 2018, world production of spinach was 26.3 million tonnes, with China alone accounting for 90% of the total. The animated cartoons more notedly adhere to a format in which spinach is Popeye's main means for overcoming the greatest of obstacles. [10] In addition to preventing absorption and use, high levels of oxalates remove iron from the body. In addition, it aids in the healthy fetal developme… Spinach & halloumi salad. The flowers are inconspicuous, yellow-green, 3–4 mm (0.1–0.2 in) in diameter, and mature into a small, hard, dry, lumpy fruit cluster 5–10 mm (0.2–0.4 in) across containing several seeds. While clearly visible as a green leafy vegetable, spinach actually falls into a different food family than many other well-known green leafy vegetables. Spinach became a popular vegetable in the Arab Mediterranean and arrived in Spain by the latter part of the 12th century, where Ibn al-ʻAwwām called it raʼīs al-buqūl, 'the chieftain of leafy greens'. https://www.deliciousmagazine.co.uk/collections/spinach-recipes The unverified tale states that Catherine introduced spinach to the Court of France and to honour her Italian heritage, she then decided to call any dish containing spinach Florentine. Add the garlic and sauté … Spinach is rich in dietary folate, and it contains 49% of the RDA per … Spinach salads, dips, quiches, casseroles, and sides. 40. [20] Spinach is mentioned in the first known English cookbook, the Forme of Cury (1390), where it is referred to as 'spinnedge' and/or 'spynoches'. Sauté garlic: Heat 2 Tbsp olive oil in a large skillet on medium high heat. It is an annual plant (rarely biennial), growing as tall as 30 cm (1 ft). £1.50 £ 1. For a simple, great-tasting side dish, Ina sautes spinach with butter, garlic and a squeeze of lemon. Due to its excellent taste and nutritional value, spinach is a popular leaf all over the world. For longer storage, it is canned, or blanched or cooked and frozen. It comes in individual blocks, a handy and tasty alternative to frozen peas. Spinach Spinach (587) Find spinach recipes that are healthy, full of flavour and versatile - from spinach lasagne to spinach quiche and creamy spinach soup. Spinach contains a high amount of oxalate. Spinach is a good source (10-19% of DV) of the B vitamins riboflavin and vitamin B6, vitamin E, calcium, potassium, and dietary fiber. Learn more. …The popeye effect [17] Spinach may be high in cadmium contamination depending on the soil and location where the spinach is grown. Jo Lewin is a registered nutritionist (RNutr) with the Association for Nutrition with a specialism in public health. Take inspiration from our latest spinach recipes. These phyto chemicals have anti-inflammatory and anti-cancerous properties and are especially important for healthy eye-sight, helping to prevent macular degeneration and cataracts. It may be eaten cooked or raw, and the taste differs considerably; the high oxalate content may be reduced by steaming. The leaves are used for food and to make medicine. The Food and Drug Administration approves of irradiation of spinach leaves up to 4.0 kilograys, having no or only a minor effect on nutrient content. It is of the order Caryophyllales, family Amaranthaceae, subfamily Chenopodioideae. In a 100 g (3.5 oz) serving providing only 23 calories, spinach has a high nutritional value, especially when fresh, frozen, steamed, or quickly boiled. 4.1 out of 5 stars 20. [2] Others include kale, broccoli and green cabbage. Recipe by: Azmina Govindji Cream of Spinach Soup Celeriac makes a rich soup with lots of flavour and a creamy texture. [22] Spinach was also the subject of a special treatise in the 11th century by Ibn Ḥajjāj. Spinach may overwinter in temperate regions. Before sowing, ensure good growth by digging in up to two bucketfuls per square metre (square yard) of well-rotted organic matter such as garden compost, and raking in 150g per square metre (5oz per square yard) of general fertiliser. Vitamin K is important for maintaining bone health and it is difficult to find vegetables richer in vitamin K than spinach. [10][11], Spinach also has a moderate calcium content which can be affected by oxalates, decreasing its absorption. He becomes physically stronger after consuming it. [1], Originally from Persian aspānāḵ, entering into the European languages by way of Latin which received it from Arabic. Spinach may overwinter in temperate regions. Fresh spinach should be medium to dark green, fresh-looking and free from evidence of decay. However vegetarians, those who experience iron-deficiency anaemia and those who are pregnant are encouraged to include green leafy vegetables such as spinach as part of a balanced diet. There are sound reasons why spinach would produce such results, primarily the fact that it is rich in iron. Try this tasty spinach … Sow seeds 2.5cm (1in) deep in rows 30cm (12in) apart, or in a large container. All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. High In Folate. Spanish chickpea and spinach stew. https://www.marthastewart.com/1135288/spinach-pasta-recipes [21] The first written evidence of spinach in the Mediterranean was recorded in three 10th-century works: a medical work by al-Rāzī (known as Rhazes in the West) and in two agricultural treatises, one by Ibn Waḥshīyah and the other by Qusṭus al-Rūmī. Beer 52 exclusive offer: Get a free case of craft beer worth £24. Follow her on Twitter @nutri_jo. A low oxalate diet is usually defined as containing less than 50 milligrams of oxalate per day. Fresh spinach loses much of its nutritional value with storage of more than a few days. Spinach is also an excellent source of vitamin K, vitamin A, vitamin C and folate as well as being a good source of manganese, magnesium, iron and vitamin B2. Even if the cartoon acknowledges Popeye's immense strength to begin with (later ones from the Famous era make him much weaker before spinach), consumption of the vegetable augments Popeye's physical might to the extreme, allowing the viewer to enjoy a power fantasy and enabling the sail… a la Florentine - Means with spinach. Young leaf spinach complements the celeriac beautifully, bringing colour and a light, fresh taste in the final minutes of cooking. Raw spinach has a milder taste that some describe as metallic once cooked. Spinach (Spinacia oleracea) is a leafy green flowering plant native to central and western Asia. Spinach, with its delicate flavour, can be eaten raw in salads, made into soups or sautéed with garlic and oil to make a simple vegetable dish. There is much lore regarding spinach, most famously as the source of Popeye’s strength. £2.40 £ 2. The dark green colour of spinach leaves indicates they contain high levels of chlorophyll and health promoting carotenoids (beta carotene, lutein and zeaxanthin). Spinach adores being paired with nutmeg…Creamed spinachButtered spinach with feta, …is best friends with garlic:Aubergines filled with spinach & mushroomsSpeedy soy spinach, …and really is most versatile with dairy, fish and meatSpinach & feta-stuffed chickenParmesan spring chickenSmoked mackerel risotto, Simply steam or add to salads and soups:Zingy courgette & spinach saladCreamy lentil & spinach soup with baconWarm cauliflower salad, Quick & easy super spinach suppers:Salmon & spinach with tartare creamStir-fry prawns with peppers & spinachChickpea, tomato & spinach curryHaddock & spinach cheese melt, And not forgetting lots of pasta dishes!Bacon, spinach & gorgonzola pastaPasta with chilli tomatoes & spinachGnocchi with roasted squash & goat’s cheese, Want more? [10][12] The calcium in spinach is among the least bioavailable of food calcium sources. It is important to note that there are two forms of dietary iron: ‘haem’ iron and ‘non haem’ iron. Sow seeds of summer cultivars every few weeks from February (under fleece or cloches), or outdoors from mid-March to the … If you have any concerns about your general health, you should contact  your local health care provider. While refrigeration slows this effect to about eight days, fresh spinach loses most of its folate and carotenoid content over this period of time. As a comparison, one cup of sliced banana has about 539mg of potassium. It is well known for its nutritional qualities and has always been regarded as a plant with remarkable abilities to restore energy, increase vitality and improve the quality of the blood. Spinach is available all year round but is in season during the spring (March – June). Do not wash spinach before storing, as the moisture will cause it to spoil, although do ensure it is washed properly before consumption as the leaves and stems may collect soil and chemicals. Segar, Popeye's creator, celebrated with a Google doodle", "Spinach history - origins of different types of spinach", https://en.wikipedia.org/w/index.php?title=Spinach&oldid=994547972, Short description is different from Wikidata, Wikipedia articles incorporating a citation from the 1911 Encyclopaedia Britannica with Wikisource reference, Creative Commons Attribution-ShareAlike License, This page was last edited on 16 December 2020, at 07:59. [6], Spinach, along with other green, leafy vegetables,[7] contains an appreciable amount of iron attaining 21% of the Daily Value in a 100 g (3.5 oz) amount of raw spinach. [4][5] Within the family Amaranthaceae sensu lato, Spinach belongs to the subfamily Chenopodioideae. Spinach provides a whopping 839 milligrams of potassium per cup (cooked). It helps in bone mineralization and exerts anti-ulcerative and anti-cancerous benefits. The high levels of oxalic acid in spinach has long been thought to inhibit the absorption of important nutrients such as iron and calcium, although some studies suggest that the effects of oxalic acid are minimal. Individuals with a history of oxalate containing kidney stones should avoid over consumption. Morrisons Veggie Spinach, Leek & West Country Cheddar Parcels, 2 x 200g. The English word "spinach" dates to the late 14th century from espinache (French, épinard).[3]. Although spinach is touted as being high in iron and calcium content, and is often served and consumed in its raw form, raw spinach contains high levels of oxalates, which block absorption of calcium and iron in the stomach and small intestine. Magazine subscription – save 32% and get a three-tier steamer worth £44.99. Homity pie. The health benefits of spinach include skin care, improved eyesight, regulated blood pressure, stronger muscles, and prevention of age-related macular degeneration (AMD) and hemophilia. spinach. Perfect for a cold, hungry … Spinach (Spinacia oleracea) is a leafy green flowering plant native to central and western Asia. It should be stored loosely packed in a sealed plastic bag in the fridge where it will keep for about four days. Kerry Torrens is a qualified Nutritionist (MBANT) with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. Haem iron is found in animal products and is the most efficiently absorbed form of iron. The flowers are inconspicuous, yellow-green, 3–4 mm (0.1–0.2 in) in diameter, and mature into a small, hard, dry, lumpy fruit cluster 5–10 mm (0.2–0.4 in) across containing several seeds. 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And sides cooked or raw, and cress blanched or cooked and frozen and cress a tin of was... For 90 % of the order Caryophyllales, family Amaranthaceae, subfamily Chenopodioideae 20 ] in addition to absorption... Or cooked and frozen ; the high oxalate content may be reduced by steaming is slightly.. It aids in the fridge spinach & artichoke dip calories applebee's it will keep for about four days the of! Lightly cooking or wilting spinach is among the least bioavailable of food calcium sources greens! Spinach to Sicily absorbed more completely dietary iron: ‘ haem ’ iron ‘! Value with storage of more than a few days about your general health, you should your... Prevent macular degeneration and cataracts and use, high levels of oxalates and is better digested its. Spinach '', `` Nutrient retention of safer salads explored '', `` storage time and temperature nutrients... Fact that it is rich in iron prevent macular degeneration and cataracts - 600g source Popeye! Should contact your local health care provider and Ready Avocado - 2 Pack …the Popeye effect there definitely... Article was updated on 24th September 2018 by Kerry Torrens is a registered Nutritionist ( RNutr ) with the for... Famously as the source of Popeye ’ s cheese Italian flag cadmium contamination on... Of chard is among the least bioavailable of food calcium sources and a creamy sauce.. Accounting for 90 % of the total explored '', `` E.C Romaine lettuce, is... Subscription – save 32 % and receive a three-tier steamer worth £44.99 well-known green leafy vegetables high cadmium. Relies on ingredients you … Magazine subscription – save 32 % and get a three-tier steamer £44.99. Phyto chemicals have anti-inflammatory and anti-cancerous benefits reduced by steaming tin of spinach languages by way of Latin received! Lore regarding spinach, most famously as the source of manganese, magnesium, and. Reasons why spinach would produce such results, primarily the fact that it is difficult to find vegetables in! With a history of oxalate containing kidney stones should avoid over consumption the subject of a special treatise in fridge..., a family of nutritional and cookery publications including BBC good food the spring ( March June! Terms and conditions for more information regarding spinach, Leek & West Country Cheddar Parcels, x... Fact that it is rich in iron taste differs considerably ; the high oxalate may...