Nutrition Summary , Beneficial Properties | Spinach
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About Spinach

Scientifically known as Spinacia oleracea; It belongs to the genus of Spinacia and the family of Amaranthaceae. It holds its origin in central and south western Asia but it is also believed to have first seen in Persia. It was later introduced to India by an anonymous source and later from India this leafy plant got introduced to China where it was also called Persian plant. During the 14th century spinach got introduced to England by Spain where it gained a lot of popularity. During World War I soldiers were given wine with spinach juice in order to treat their hemorrhage. A beloved cartoon character of the 90’s Popeye was as a show that promoted the goodness of spinach; its consumption made him strong instantly and he dared to fight the villain to rescue olive who was his lady love. This created a lot of awareness amongst young minds and also created an urge to accept and eat spinach as a part of their daily diet.

Nutrition Value

  • This leaves are an Excellent Source Of Vitamin K.
  • 100 g of fresh greens provides 402% of daily vitamin-K requirements.
  • Fresh 100 g of spinach’s contains about 25% of daily intake of iron.

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Health Benefits

  • Diabetes management.
  • Cancer prevention.
  • Asthma prevention.
  • Lowering blood pressure.
  • Bone health.
  • Promotes regularity Healthy skin and hair

Interesting Facts

The Spinach growing town of Crystal City, Texas, erected a Statue of Popeye in 1937.

Spinach Keep Brain Young

Spinach may slow the age-related decline in brain function. So, eat your greens and keep working those crossword puzzles to keep your brain young and agile.

Principle Nutrition Facts Percentage Of RDA
Energy 23 Kcal 1%
Carbohydrates 3.63 g 3%
Protein 2.86 g 5%
Total Fat 0.39 g 1.5%
Cholesterol 0 mg 0%
Dietary Fiber 2.2 g 6%
Folates 194 µg 48.5%
Niacin 0.724 mg 4.5%
Pantothenic acid 0.065 mg 1%
Pyridoxine 0.195 mg 15%
Riboflavin 0.189 mg 14.5%
Thiamin 0.078 mg 6.5%
Vitamin A 9377 IU 312%
Vitamin C 28.1 mg 47%
Vitamin E 2.03 mg 13.5%
Vitamin K 482.9 µg 402%
Sodium 79 mg 5%
Potassium 558 mg 12%
Calcium 99 mg 10%
Copper 0.130 mg 14%
Iron 2.71 mg 34%
Magnesium 79 mg 20%
Manganese 0.897 mg 39%
Zinc 0.53 mg 5%
Carotene-ß 5626 µg
Crypto-xanthin-ß 0 µg
Lutein-zeaxanthin 12198 µg


This family is well known for its high nutrition value; a cup of raw spinach’s consists of 23 calories and 2.9 grams ofprotein which constitutes to about 5% of protein nutrition. This leafy green is rich 187% vitamin A, 46% of Vitamin C and Vitamin K. Vitamin A is essential for good eyesight, aging adults should consider adding kale to their daily diets. Vitamin C that is rich in anti oxidants and it helps in smooth functioning of the body cells. On the contrary Kale is also known as the richest source of vitamin c as kale consists 3 times more proteins than spinach and more vitamin c than an orange. It is a cruciferous plant and like its relative plants it is vested with anti cancer properties and anti oxidant properties that prevents the body from falling prey to life endangering diseases such as breast cancer, prostate cancer and colon cancer. High levels of stress and stress related problems can be kept under control by adding spinach as a part of one’s daily intake. Apart from hosting these vital nutrients it also has the benefit of various other nutrients such as iron, manganese, magnesium, lutein and zeaxanthin are a few to mention.

Abundant flavonoids in spinach act as antioxidants to keep cholesterol from oxidizing and protect your body from free radicals, particularly in the colon. The folate in spinach is good for your healthy cardiovascular system, and magnesium helps lower high blood pressure. Studies also have shown that spinach helps maintain your vigorous brain function, memory and mental clarity.Studies have shown that consumption of green leafy vegetables such as spinach may slow the age-related decline in brain function. So, eat your greens and keep working those crossword puzzles to and agile.

How To Enjoy Spinach

The healthiest way of cooking spinach is by boiling it and then consuming it in order to remove all the bacteria and other compounds feeding on it. This can be added to make pesto sauce for pasta, can be added as a stuffing in ravioli, it can be used to make cold dips to eat with



bread sticks and vegetables, add spinach as a base to lasagne to give it an healthy twist. The classic dish made out of spinach’s is the spinach salads or may be spinach cooked in olive oil and pine nuts served as a side dish alongside risotto or a creamy soup to give a crunch to the rich texture.

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