Spinach characteristics
- Strong antioxidant power
- Very low in calories
- Good source of fibre
- Promotes eye health
- Helps prevent chronic diseases
Nutritional and caloric values of spinach
For 100g of spinach:
- Calories: 29.1
- Protein: 2.62g
- Lipids: 0.5g
- Carbohydrates: 2.25g
- Fibre: 2.37g
Among the nutrients contained in spinach in good quantities, we can mention the following:
- Vitamin A
- Vitamin B9 (folate)
- Vitamin K
- Iron
- Magnesium
- Manganese
- Vitamin B2 (riboflavin)
- Vitamin B6 (pyridoxine)
- Copper
- Vitamin B1 (thiamine)
- Vitamin C
- Vitamin E
- Calcium
- Phosphorus
- Potassium
- Zinc
The benefits of spinach
- Cancer Prevention
- Eye Health
- Antioxidant Power
- An exceptional source of betaine
- Anti-inflammatory properties
Does eating spinach really make you stronger?
We remember Popeye, the sailor who became exceptionally strong after swallowing a can of spinach. Even today, many people associate this food with increased energy. This idea may come from its iron content, a mineral that helps protect against certain forms of anaemia and the fatigue symptoms that follow.
However, although spinach is a good source of iron, iron from plant foods is less well absorbed than iron from animal sources. However, we can increase the absorption of plant iron by eating foods rich in vitamin C (citrus fruits, peppers, etc.) or protein.
How to choose the right spinach?
Spinach is available all year round in most supermarkets, usually in plastic bags, less often in fresh bunches. Look for crisp, dark green, glossy leaves, smooth or otherwise (depending on the variety). Avoid wilted, damaged, black or yellow spotted leaves. You can also find frozen or tinned spinach on the market. Choose the former over the latter, which is often overcooked and has a metallic taste.
For optimum preservation
Refrigerator: a few days in a perforated plastic bag.
Freezer: Steam for 1-2 minutes, dry and place in freezer bags where they will keep for a few months.
Contraindications and allergies
Kidney stones
People at risk of urolithiasis (kidney stones made up of oxalate and calcium, also called kidney stones) should limit their intake of oxalate-rich foods. Oxalates are compounds that occur naturally in many foods, including spinach. In some cases, these people may be advised to avoid eating spinach.
Anticoagulant treatment
Spinach is a good source of vitamin K. This vitamin, which is important for blood clotting, can be made in the body and is also found in certain foods. People taking anticoagulants (e.g. Coumadin®, Warfilone® and Sintrom®) should eat a diet where the vitamin K content is relatively stable from one day to the next.
Spinach is on a list of foods that should be eaten no more than once a day, and no more than 250 ml (1 cup) at a time if eaten raw, or about 60 ml (¼ cup) if cooked. People on anticoagulant therapy are strongly advised to consult a dietitian or doctor to learn about food sources of vitamin K and to ensure that their daily intake is as stable as possible.