Spinach Improves Bronchitis and Prevents Colon Cancer
Spinach originated in Nepal and was introduced to China from India in 647 AD. By the 11th century, it had spread to Europe via North Africa. Any dish made with spinach was labeled "Florentine," an impression that originated from its use in Florence in the 16th century. At that time, spinach was the favorite vegetable of Catherine de' Medici. When she married the future King Henry II of France, she brought her own chefs with her to prepare spinach specifically for her.
A single serving of spinach can provide 1111% of the daily recommended intake of Vitamin K and 377% of Vitamin A. It is also rich in Vitamin B6, Vitamin C, Vitamin E, folate, fiber, manganese, iron, magnesium, riboflavin, calcium, potassium, and copper, and contains significant amounts of thiamine, zinc, and omega-3 fatty acids. It is particularly noteworthy that spinach has a very high content of antioxidants. Furthermore, frozen and cooked spinach can have higher concentrations of certain nutrients because the volume decrease leads to an increase in concentration.
Ginger Spinach
Health Evidence
Many scientific studies have not only examined the nutritional content of green leafy vegetables but have specifically researched the nutritional value of spinach itself. A 2010 study published in the *International Journal of Molecular Sciences* showed that consuming spinach extract can improve bronchitis. Simultaneously, another 2010 study indicated that eating spinach reduces oxidative markers in the blood. Moreover, a 2012 study published in the *Journal* found that after testing spinach compounds in the muscles of mice, experts concluded that spinach can make muscles stronger. Additionally, in 2012, researchers at Oregon State University in the USA reported that experiments showed feeding spinach to mice could reduce their likelihood of developing colon cancer.
Summary
Origin: Nepal
Season: Summer
Reason for a Superfood: Very high in Vitamins A, B6, C, K, E, folate, fiber, manganese, iron, magnesium, riboflavin, calcium, potassium, copper, and antioxidants, and rich in thiamine, zinc, and omega-3 fatty acids.
Spinach Juice
What Does It Provide?
Cooked Spinach Juice (1 cup / 180g)
Calories: 41 (173kj)
Protein: 5.4g
Total Fat: 0.5g
Saturated Fat: 0.1g
Carbohydrates: 6.8g
Fiber: 4.3g
Maximizing Spinach
Generally, cooking spinach for a long time can cause a loss of minerals, but it can actually increase its nutritional levels. The best way to cook fresh or thawed spinach is to sauté it briefly with other vegetables like onions or garlic in olive oil. Additionally, adding spinach to soups helps to retain its minerals and water-soluble vitamins.
Sautéed Spinach Stems
In both medieval Europe and Asia, spinach was an important ingredient in desserts, and sweet spinach tarts are still a traditional Christmas dish in Provence, France.