Spinach

Also known asSpinacia oleracea · 菠菜

Name: Spinach (Spinacia oleracea) — a leafy green with smooth or crinkled (savoy), dark green leaves. Baby spinach has its own page.

Description

Spinach is native to ancient Persia and was brought to China in the 7th century, and to Europe via Moorish Spain by the 12th century. It became a staple of European gardens, and in the 20th century, the cartoon character Popeye helped make it a symbol of strength. China is by far the largest producer today.

Spinach has a mild, slightly earthy, mineral taste, and cooks down to a fraction of its raw volume. Its iron is the non-haem type and is not well absorbed because of the oxalates in the leaves, but spinach is still an excellent source of vitamin K, folate and other nutrients.

Main nutrition value

Spinach is rich in vitamin K, vitamin A, folate and manganese, with magnesium, iron, vitamin C and the antioxidants lutein and zeaxanthin.

How best to be consumed

Spinach is eaten raw and cooked, and cooks in a minute or two.

1. Wilt in a hot pan with garlic and olive oil, then squeeze out any excess water.
2. Stir into soups, curries, dals, pasta and omelettes at the end.
3. Use raw in salads and smoothies, especially the baby leaves.
4. Make into saag, creamed spinach, spanakopita or palak paneer.
5. Wash well, since the crinkled leaves trap soil and grit.

Overconsumption could cause…

Spinach is safe and healthy in food amounts, with a note on oxalate.

1. Oxalates, which matter for people prone to kidney stones when eaten in very large amounts, and which reduce the absorption of calcium and iron from the leaves. Spinach is high in oxalate.
2. Possible effects on warfarin and similar blood-thinning medicines because of the high vitamin K content, so keep intake steady rather than avoiding them.
3. Foodborne illness from poorly washed leaves, so rinse well, especially bagged and ready-to-eat salad.
4. Nitrates in the leaves, which are generally harmless, but are a concern for very young infants given homemade spinach puree.

GroupsLeafy Green VegetablesAmaranth family (Amaranthaceae)Low fatLow sodiumRich in folateRich in vitamin ARich in vitamin CRich in vitamin KFresh

Related foodsAmaranth Greens / BayamBeet GreensBaby SpinachSwiss Chard / SilverbeetChicoryShungiku / Chrysanthemum Greens

Wikipedia — Spinach, used for origin, naming and history: https://en.wikipedia.org/wiki/Spinach