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. https://www.tesco.com/.../spinach-cabbages-and-greens/spinach Spanish chickpea and spinach stew. Its high water content means it reduces in size by about a quarter when cooked. [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. Spinach is available all year round but is in season during the spring (March – June). Share on Pinterest. Raw spinach is 91% water, 4% carbohydrates, 3% protein, and contains negligible fat. While refrigeration slows this effect to about eight days, fresh spinach loses most of its folate and carotenoid content over this period of time. In addition, it aids in the healthy fetal developme… rainbow rotelle - A combination of tomato, spinach, and regular twirl-shaped pasta in the colors of the Italian flag. 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. Recipe by: Azmina Govindji Cream of Spinach Soup As a comparison, one cup of sliced banana has about 539mg of potassium. Aubergines filled with spinach & mushrooms, Gnocchi with roasted squash & goat’s cheese. [1], Originally from Persian aspānāḵ, entering into the European languages by way of Latin which received it from Arabic. Buttered Spinach with Vinegar. It is of the order Caryophyllales, family Amaranthaceae, subfamily Chenopodioideae. 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. 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. Beer 52 exclusive offer: Get a free case of craft beer worth £24. It should be stored loosely packed in a sealed plastic bag in the fridge where it will keep for about four days. [4][5] Within the family Amaranthaceae sensu lato, Spinach belongs to the subfamily Chenopodioideae. Kerry Torrens is a qualified Nutritionist (MBANT) with a post graduate diploma in Personalised Nutrition & Nutritional Therapy. In the cruciferous vegetable family, you will find collard greens, kale, mustard greens, turnip greens, bok choy, and … 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. 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. Spinach may overwinter in temperate regions. 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. Spinach cooked in several changes of water has much lower levels of oxalates and is better digested and its nutrients absorbed more completely. Overview Information Spinach is a vegetable. The English word "spinach" dates to the late 14th century from espinache (French, épinard).[3]. Due to its excellent taste and nutritional value, spinach is a popular leaf all over the world. Currently unavailable. Spinach is a good source (10-19% of DV) of the B vitamins riboflavin and vitamin B6, vitamin E, calcium, potassium, and dietary fiber. https://www.jamieoliver.com/recipes/spinach-recipes/creamed-spinach Haem iron is found in animal products and is the most efficiently absorbed form of iron. [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. Spinach may overwinter in temperate regions. If you have any concerns about your general health, you should contact your local health care provider. 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. A low oxalate diet is usually defined as containing less than 50 milligrams of oxalate per day. This dead-simple side dish relies on ingredients you … [20] In AD 827, the Saracens introduced spinach to Sicily. Spinach is rich in dietary folate, and it contains 49% of the RDA per … [16], Some packaged spinach is exposed to radiation to kill any harmful bacteria. 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! High In Folate. [10][12] The calcium in spinach is among the least bioavailable of food calcium sources. [2] …The popeye effect [9] However, spinach contains iron absorption-inhibiting substances, including high levels of oxalate, which can bind to the iron to form ferrous oxalate and render much of the iron in spinach unusable by the body. See our website terms and conditions for more information. Spinach contains a high amount of oxalate. 40. Frozen baby leaf spinach can be bought and stored. [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'. There are sound reasons why spinach would produce such results, primarily the fact that it is rich in iron. Young leaf spinach complements the celeriac beautifully, bringing colour and a light, fresh taste in the final minutes of cooking. It is of the order Caryophyllales, family Amaranthaceae, subfamily Chenopodioideae. £2.40 £ 2. Spinach is an annual plant (rarely biennial) growing as tall as 30 cm (1 ft). The name Florentine is often used to describe dishes containing spinach (and a creamy sauce). There are three different types of spinach generally available: savoy, semi-savoy and smooth leaf. 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. 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. Spinach belongs to the chenopodiaceae family (also known as goosefoot), a family of nutritional powerhouses including beets, chard and quinoa. 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'. Spinach is believed to be of Persian origin. Spinach (Spinacia oleracea) is a leafy green flowering plant native to central and western Asia. The animated cartoons more notedly adhere to a format in which spinach is Popeye's main means for overcoming the greatest of obstacles. 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. Brightly coloured, packed full of nutrients and bursting with flavour, [15], Fresh spinach is sold loose, bunched, or packaged fresh in bags. Jo Lewin is a registered nutritionist (RNutr) with the Association for Nutrition with a specialism in public health. Its leaves are a common edible vegetable consumed either fresh, or after storage using preservation techniques by canning, freezing, or dehydration. https://www.deliciousmagazine.co.uk/collections/spinach-recipes https://www.health.com/nutrition/groceries/7-health-benefits-spinach [20][24] During World War I, wine fortified with spinach juice was given to injured French soldiers with the intent to curtail their bleeding. It comes in individual blocks, a handy and tasty alternative to frozen peas. Homity pie. [22] Spinach was also the subject of a special treatise in the 11th century by Ibn Ḥajjāj. Follow her on Twitter @nutri_jo. 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. For a simple, great-tasting side dish, Ina sautes spinach with butter, garlic and a squeeze of lemon. 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. A 100g serving of spinach has more than this and so is best avoided. …Don’t be shy with your portions when cooking spinach. Lightly cooking or wilting spinach is thought to reduce the oxalic acid content. It is packed with vitamins and minerals and provides dietary fibre. 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. Many studies have linked it with lower blood pressure because it prom… Magazine subscription – save 32% and get a three-tier steamer worth £44.99. 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. In 2018, world production of spinach was 26.3 million tonnes, with China alone accounting for 90% of the total. There is much lore regarding spinach, most famously as the source of Popeye’s strength. For longer storage, it is canned, or blanched or cooked and frozen. It is an annual plant (rarely biennial), growing as tall as 30 cm (1 ft). Soulful Super Soup Butternut Lentil and Spinach - Low Calorie, Gluten-Free, Vegan Soup - 600g. spinach. While clearly visible as a green leafy vegetable, spinach actually falls into a different food family than many other well-known green leafy vegetables. Ware said, Spinach is one of the best sources of dietary potassium and magnesium, two very important electrolytes necessary for maintaining human health. leaf vegetables - Include cabbage and Romaine lettuce, spinach, Swiss chard, endive, and cress. Sow seeds of summer cultivars every few weeks from February (under fleece or cloches), or outdoors from mid-March to the … Spinach & halloumi salad. If cooking, opt for steaming, sautéeing or microwaving spinach rather than boiling to preserve the nutrients. When faced with the sight of trouble, pipe-smoking sailor-man Popeye would burst open a tin of spinach. 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. 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. 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