Nutritional Value of Spinach Plus Recipe!

Nutritional Value of Spinach Plus Recipe!

It shouldn’t take Popeye the Sailor Man to tell us that the nutritional value of spinach makes it undoubtedly, one of the healthiest vegetables.

However when many of us think back, we often see where we would turn our nose up at spinach. But if we look at maybe how it was served to us (sorry Popeye, the can is out) and the wealth of nutritional value it has, we maybe should reconsider spinach as a staple in our weekly food menus.

The benefits of this leafy vegetable are too many to quantify here but of all spinach nutrients, it is probably best known for it’s iron content.


Iron helps oxygenate the blood, generate energy and help prevent anaemia, it is especially effective at preventing premature hair loss!

Spinach is also rich in Magnesium and Calcium which together combat onset of osteoporosis. Magnesium relaxes muscles and is of great benefit to those who suffer restless leg syndrome.
Spinach helps prevent lung, breast and cervical cancers as well as fighting cardiovascular disease.
Vitamin C can keep skin and mucous membrane healthy…
a virtual plethora of benefits against aging!

It may be of interest to know that the earliest records of Spinach appear in China A.D.647 and is now the biggest producer worldwide.
Purely coincidence that China also has the highest rate of longevity?

Nutritional Value of Spinach

  • Anti-oxidants
  • Phytonutrients
  • Vitamins A,E,K,C,B2,B6
  • Calcium
  • Potassium
  • Manganese
  • Folate
  • Dietary Fiber
  • Magnesium
  • Iron
  • Selenium

How to prepare Spinach and Store it

Do not wash your spinach prior to storage. Moisture will begin to degrade the spinach and hasten the greens’ breakdown. Store in a plastic bag, squeeze out excess air and wait to wash prior to preparation.

For spinach to be at its nutritional peak, preferably steam or boil for one minute in a large pot uncovered. This helps leech out the unwanted oxalic acids and also maximizes nutrition and flavor. Do not drink the water as it has a high content of acid and is of no nutritional benefit.

Spinach nutrients will decrease when refrigerated and therefore to maintain and absorb the full nutritional value of spinach it is best eaten within days of purchase and is a perfect base for summery salads.

Spinach and Leek Sautee’

  • 1 bunch fresh spinach
  • 1 leek
  • 1 clove garlic (finely minced or pressed)
  • 1 lemon
  • 1 handful of sliced almonds (or pine nuts)
  • Olive Oil
  • seas salt & cracked pepper

Prepare your spinach by boiling for 1 minute and remove from water, pat dry and set aside.

Remove root and green part of leek and quarter the white part lengthwise. Rinse thoroughly in cold water. Slice into thin pieces. Pat dry with towel.

In pan on medium heat, bring 1 tablespoon of olive oil to temperature and add leeks and garlic for 1-2 minutes or until leeks start to turn slightly translucent.

Add spinach to pan and toss to heat through for about 1 minute. Add almonds or pine nuts.
Squeeze the juice of half a lemon over the spinach prior to plating.

Add salt and pepper to taste. For a little extra something, add a sprinkle of freshly grated parmesan cheese! Enjoy!

One cannot argue, whether eaten raw in a spinach and crispy bacon salad, boiled, sautéed or used in a tasty spinach risotto, the high nutritional value of…

spinach, is just plain good for you!

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