Now as I look at the nutritional properties of spinach I have discovered that it is an iron-rich food and also a good source of iodine, vitamin A, B complex
vitamins, vitamin C, calcium, magnesium,
phosphorus, potassium, sodium and trace elements. It is also extremely rich in
antioxidants. Its organic properties cleanses and helps to reconstruct and regenerate the whole of the digestive tract, including the large intestines. They also stimulate and tone the liver and gall bladder and aid blood and lymph circulation. The properties of spinach are mainly alkaline so it is especially good for strengthening teeth and gum. Spinach juice also has a mild laxative effect.
Insufficient iron in your diet is one of the causes of anaemia. Iron is needed to make haemoglobin, which is contained in your red blood cells. It carries the oxygen to the cells in your body where it is needed to produce energy. If you do not have enough iron, there is insufficient haemoglobin to take oxygen to the tissues of your body. Common symptoms of anaemia include tiredness, dizzy spells, shortness of breath and palpitations.
To help your body absorb the iron, take vitamin C rich foods with your meals. Tannin in tea can affect the absorption of iron, so drinking tea and to a lesser degree coffee, if you want to drink it, is better between rather than with meals.
Nutrients per 100 g
| ||
Protein
|
3.2 g
| |
Fat
|
0.3
g
| |
Carbohydrate
|
4.3
g
| |
Calcium
|
93 mg
| |
Phosphorus
|
51
mg
| |
Magnesium
|
88 mg
| |
Iron
|
3.1
mg
| |
Sodium
|
71
mg
| |
Potassium
|
470 mg
| |
Vitamin
A
|
8100 IU
| |
Vitamin
B1
|
0.1
mg
| |
Vitamin
B2
|
0.2
mg
| |
Vitamin
B3
|
0.6
mg
| |
Vitamin
C
|
51
mg
| |
kJ
|
96
| |
Calories
|
23
| |
I always look for fresh, bright-green leaves when buying spinach. Wash them thoroughly to remove sand and dirt and dry them with a salad spinner which I recommend highly. Your spinach comes out crispier and last longer for any salad.
Quantity of Iron per 100 grams |
|||
VEGETABLES |
PER 100 GRAMS |
FRUITS |
PER 100 GRAMS |
| Spinach | 3.1 mg | Blueberry | 1.0 mg |
| Watercress | 1.7 mg | Strawberry | 1.0 mg |
| Lettuce | 1.4 mg | Guava | 0.9 mg |
| kale | 1.2 mg | Raspberry | 0.9 mg |
| Broccoli | 1.1 mg | Blackberry | 0.8 mg |
| Cauliflower | 1.1 mg | Banana | 0.7 mg |
| Cucumber | 1.1 mg | Fig | 06. mg |
| Asparagus | 1.0 mg | Lemon | 0.6 mg |
| Cabbage | 0.9 mg | Apricot | 0.5 mg |
| Mushroom | 0.8 mg | Kiwi | 0.5 mg |
| Bean | 0.8 mg | Peach | 0.5 mg |
| Carrot | 0.7 mg | Pineapple | 0.5 mg |
| Parsnip | 0.7 mg | Watermelon | 0.5 mg |
| Beetroot | 0.7 mg | Grape | 0.4 mg |
| Capsicum (Green) | 0.7 mg | Grapefruit | 0.4 mg |
| Capsicum (Red) | 0.6 mg | Mango | 0.4 mg |
| Potato | 0.6 mg | Cantaloupe | 0.4 mg |
| Onion | 0.5 mg | Orange | 0.4 mg |
| Tomato | 0.5 mg | Apple | 0.3 mg |
| Celery | 0.3 mg | Pear | 0.3 mg |
One of my favourite dips is made from spinach and pumpkin seeds and a favourite dish with my guests at a recent birthday party!
 |
| Spinach & Pumpkin Seed Pesto |
2 tbsp balsamic vinegar
2 cups spinach young leaves
1 cup fresh parsley
2 cups pumpkin seeds
½ tsp Celtic sea salt
1 tbsp nutritional yeast flakes
1 cup extra virgin olive oil
Blend all
together.
©Joy Madden, November 2012
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