By Michael Edwards, Organic Lifestyle Magazine
Spinach is one of the greatest super foods. It is a rich source of vitamins A, B2, B6, C, E and K; magnesium; manganese; folate; iron; calcium; potassium; folic acid; copper; phosphorous; zinc; niacin; selenium; and omega-3 fatty acids.
It contains good levels of protein, is packed with phytonutrients (potent substances that have been shown to fight cancer), and contains lutein, which studies have shown protects against macular degeneration and cataracts.
It also contains a carotenoid called neoxanthin, which has been shown to lower incidence of breast cancer in women, and prostate cancer in men.
The folate content in spinach is beneficial for protection against heart disease. High levels of folate help neutralize the harmful effects of homocysteine, which raises the risks of both heart disease and stroke.
The high levels of calcium and vitamin K can reduce the risk of osteoporosis in women. Spinach is so packed with nutrients that it is highly recommended for pregnant women.
It is also a powerful anti-inflammatory, so it is excellent for arthritis sufferers.
Iron Mistake
Though spinach is also a good source of iron, it is nowhere near as good as most people think. This is due to an error made by Dr. E. von Wolf, who originally classified the nutrient value of spinach in 1870. Unfortunately, in his notes he misplaced a decimal point, and thus spinach was thought to have 10 times its actual iron content. The mistake wasn’t discovered for 70 years or so.
Varieties
However, iron aside, not many foods can pack all that punch. Spinach is related to chard, beets, and sorrel, and comes in many different varieties.
Swamp Spinach. If you are lucky enough to live near an Asian supermarket, you should try swamp spinach (also known as kangkong). This variety is just as beneficial as the conventional supermarket ones but is quite a lot cheaper since it does not need to be cultivated.
It comes in big bunches and looks a little like long, thin pak choi. It is eaten all over Asia.
