spinach

Image result for spinach

PRIMARY MICRO NUTRIENTSVitamin K, Vitamin C, Vitamin A, Vitamin E, Folate, Vit B6, Vit B2, Manganese, Copper, Potassium, Magnesium, Iron
SECONDARY MICRO NUTRIENTSVit B3, Vit B1, Zinc, Phosphorus, Calcium
NUTRITIONAL HIGHLIGHTS
  • High Nutrient Content
  • Extremely alkaline – good for moderating body pH
  • Extremely high in chlorophyll and carotene and at least 13 other flavonoids
FUNCTIONAL BENEFITS
  • Healthy eyes – extremely rich source of Carotenoid Lutein which promotes healthy eyesight and prevents macular degeneration and cataracts
  • Good quality blood – extremely rich source of iron and chlorophyll
PHYTONUTRIENTS

Flavonoid function:

  • anti-oxidants, direct anti-tumor effects, immune enhancing properties

Carotene function:

  • anti-oxidants, enhance immune functions, anti-tumor, stimulate anti-oxidant mechanisms 

Chlorophyll

  • stimulates hemoglobin and production of red blood cells
  • prevents excessive menstrual blood flow
  • very similar to Heme portion of red blood cells
  • anti-cancer and anti-oxidant effects
  • astringent – stimulate wound healing, especially of skin and GI tract
PLANT FAMILYChenopodiaceae. Related to: Beets, Spinach, Swiss Chard
DANGERShigh amounts oxalate (Kidney stones); Purines (Gout); High Pesticide levels

Cooling thermal nature; sweet flavor; builds the blood and stops bleeding-is a specific remedy for nosebleed; diuretic; laxative; moistens dryness of the body, quenches thirst, and is particularly useful in the treatment of diabetic dryness and thirst. Its cooling nature cleanses the blood of toxins that cause skin disease and dis­ charges marked by redness and inflammation.

According to Chinese dietary theory, spinach has a “sliding” nature, which facilitates internal body movements such as bowel action and urination, and thus is a treatment for constipation and urinary difficulty.

The rich iron and chlorophyll content of spinach builds blood. Its sulfur content helps relieve herpes irritations. It also has abundant vitamin A, which makes it valuable in the treatment of night blindness. The usefulness of the exceptional store of calcium in spinach tends to be neutralized by its oxalic acid content.

Cautions: People who tend to get kidney stones should eat spinach sparingly. Because of its sliding nature, spinach is not for those with loose stools, urinary incontinence, or involuntary seminal emission.

Nutrient-Rich Way of Cooking Spinach

Spinach is only one of three vegetables I recommend boiling to free up acids and allow them to leach into the boiling water; this brings out a sweeter taste from the spinach. Discard the boiling water after cooking; do not drink it or use it for stock because of its acid content.

Quick Boiling— follows three basic cooking guidelines that are generally associated in food science research with improved nutrient retention. These three guidelines are: (1) minimal necessary heat exposure; (2) minimal necessary cooking duration; (3) minimal necessary food surface contact with cooking liquid.

Use a large pot (3 quart) with lots of water and bring to a rapid boil. Add spinach to the boiling water. Bring water back to boil and boil for 1 minute. Remove spinach from pot, press out liquid with a fork, place in a bowl, toss with a dressing, and top with your favourite optional ingredients. 

  RDASpinach, Raw 
NutrientUnit   
Waterg 91.4 
Energykcal 23 
Proteing 2.86 
Total lipid (fat)g 0.39 
Carbohydrate, by differenceg 3.63 
Fiber, total dietaryg 2.2 
Sugars, totalg 0.42 
Minerals    
Calcium, Camg1000999.9%
Iron, Femg82.7133.9%
Magnesium, Mgmg4207918.8%
Phosphorus, Pmg700497.0%
Potassium, Kmg470558118.7%
Sodium, Namg 79 
Zinc, Znmg110.534.8%
Copper, Cumg0.90.1314.4%
Manganese, Mnmg2.30.89739.0%
Selenium, Seµg5511.8%
Vitamins    
Vitamin C, total ascorbic acidmg9028.131.2%
Thiaminmg1.20.0786.5%
Riboflavinmg1.30.18914.5%
Niacinmg160.7244.5%
Pantothenic acidmg50.0651.3%
Vitamin B-6mg1.70.19511.5%
Folate, totalµg40019448.5%
Choline, totalmg 19.3 
Betainemg 102.6 
Vitamin B-12µg2.400.0%
Vitamin A, RNEmcg90046952.1%
Vitamin E, totalmg152.2114.7%
Vitamin DIU60000.0%
Vitamin K (phylloquinone)µg120482.9402.4%

RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Adapted from:

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

Paul Pitchford (2002). Healing With Whole Foods: Asian Traditions and Modern Nutrition, North Atlantic Books

USDA food database: http://ndb.nal.usda.gov/ndb/

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