Others include kale, broccoli and green cabbage. Due to its excellent taste and nutritional value, spinach is a popular leaf all over the world. These phyto chemicals have anti-inflammatory and anti-cancerous properties and are especially important for healthy eye-sight, helping to prevent macular degeneration and cataracts. The English word "spinach" dates to the late 14th century from espinache (French, épinard).[3]. Non haem iron is found in plant foods (such as spinach) and is a little harder for the body to absorb in comparison. Growers Pride Ripe and Ready Avocado - 2 Pack. Take inspiration from our latest spinach recipes. Buttered Spinach with Vinegar. In 2018, world production of spinach was 26.3 million tonnes, with China alone accounting for 90% of the total. Follow her on Twitter @nutri_jo. [9] However, spinach contains iron absorption-inhibiting substances, including high levels of oxalate, which can bind to the iron to form ferrous oxalate and render much of the iron in spinach unusable by the body. Share on Pinterest. The leaves are alternate, simple, ovate to triangular, and very variable in size: 2–30 cm (1–12 in) long and 1–15 cm (0.4–5.9 in) broad, with larger leaves at the base of the plant and small leaves higher on the flowering stem. It is of the order Caryophyllales, family Amaranthaceae, subfamily Chenopodioideae. The unverified tale states that Catherine introduced spinach to the Court of France and to honour her Italian heritage, she then decided to call any dish containing spinach Florentine. [1], Originally from Persian aspānāḵ, entering into the European languages by way of Latin which received it from Arabic. The flowers are inconspicuous, yellow-green, 3–4 mm (0.1–0.2 in) in diameter, and mature into a small, hard, dry, lumpy fruit cluster 5–10 mm (0.2–0.4 in) across containing several seeds. The Food and Drug Administration approves of irradiation of spinach leaves up to 4.0 kilograys, having no or only a minor effect on nutrient content. 4.1 out of 5 stars 20. [16] Fresh spinach is packaged in air, or in nitrogen gas to extend shelf life. …Don’t be shy with your portions when cooking spinach. He becomes physically stronger after consuming it. https://www.allrecipes.com/.../dips-and-spreads/spinach-dips For example, the United States Department of Agriculture states that a 100 g (3.5 oz) serving of cooked spinach contains 3.57 mg of iron,[8] whereas a 100 g (3.5 oz) ground hamburger patty contains 1.93 mg of iron. a la Florentine - Means with spinach. Spinach is believed to be of Persian origin. [4][5] Within the family Amaranthaceae sensu lato, Spinach belongs to the subfamily Chenopodioideae. spinach. Segar, Popeye's creator, celebrated with a Google doodle", "Spinach history - origins of different types of spinach", https://en.wikipedia.org/w/index.php?title=Spinach&oldid=994547972, Short description is different from Wikidata, Wikipedia articles incorporating a citation from the 1911 Encyclopaedia Britannica with Wikisource reference, Creative Commons Attribution-ShareAlike License, This page was last edited on 16 December 2020, at 07:59. Spinach Spinach (587) Find spinach recipes that are healthy, full of flavour and versatile - from spinach lasagne to spinach quiche and creamy spinach soup. The high levels of oxalic acid in spinach has long been thought to inhibit the absorption of important nutrients such as iron and calcium, although some studies suggest that the effects of oxalic acid are minimal. It may be eaten cooked or raw, and the taste differs considerably; the high oxalate content may be reduced by steaming. [15], Fresh spinach is sold loose, bunched, or packaged fresh in bags. Perfect for a cold, hungry … Ware said, Spinach is one of the best sources of dietary potassium and magnesium, two very important electrolytes necessary for maintaining human health. £1.50 £ 1. Sauté garlic: Heat 2 Tbsp olive oil in a large skillet on medium high heat. Spinach provides a whopping 839 milligrams of potassium per cup (cooked). Spanish chickpea and spinach stew. However vegetarians, those who experience iron-deficiency anaemia and those who are pregnant are encouraged to include green leafy vegetables such as spinach as part of a balanced diet. https://www.marthastewart.com/1135288/spinach-pasta-recipes Haem iron is found in animal products and is the most efficiently absorbed form of iron. [17] Spinach may be high in cadmium contamination depending on the soil and location where the spinach is grown. [10][11], Spinach also has a moderate calcium content which can be affected by oxalates, decreasing its absorption. Spinach & halloumi salad. The name Florentine is often used to describe dishes containing spinach (and a creamy sauce). Magazine subscription – save 32% and get a three-tier steamer worth £44.99. Spinach has good levels of iron, but not quite as much as originally believed as rumour has it researchers placed the decimal point in the wrong place! Morrisons Veggie Spinach, Leek & West Country Cheddar Parcels, 2 x 200g. For longer storage, it is canned, or blanched or cooked and frozen. Raw spinach has a milder taste that some describe as metallic once cooked. Overview Information Spinach is a vegetable. It is important to note that there are two forms of dietary iron: ‘haem’ iron and ‘non haem’ iron. It is a rich source (20% or more of the Daily Value, DV) of vitamin A, vitamin C, vitamin K, magnesium, manganese, iron and folate. [23], Spinach first appeared in England and France in the 14th century, probably via Spain, and gained common use because it appeared in early spring when fresh local vegetables were not available. Spinach is a good source (10-19% of DV) of the B vitamins riboflavin and vitamin B6, vitamin E, calcium, potassium, and dietary fiber. https://www.tesco.com/.../spinach-cabbages-and-greens/spinach It may be eaten cooked or raw, and the taste differs considerably; the high oxalate content may be reduced by steaming. [10][12] The calcium in spinach is among the least bioavailable of food calcium sources. https://www.health.com/nutrition/groceries/7-health-benefits-spinach Although spinach is touted as being high in iron and calcium content, and is often served and consumed in its raw form, raw spinach contains high levels of oxalates, which block absorption of calcium and iron in the stomach and small intestine. It is well known for its nutritional qualities and has always been regarded as a plant with remarkable abilities to restore energy, increase vitality and improve the quality of the blood. Vitamin K is important for maintaining bone health and it is difficult to find vegetables richer in vitamin K than spinach. Spinach, with its delicate flavour, can be eaten raw in salads, made into soups or sautéed with garlic and oil to make a simple vegetable dish. Spinach became a popular vegetable in the Arab Mediterranean and arrived in Spain by the latter part of the 12th century, where Ibn al-ʻAwwām called it raʼīs al-buqūl, 'the chieftain of leafy greens'. If cooking, opt for steaming, sautéeing or microwaving spinach rather than boiling to preserve the nutrients. Soulful Super Soup Butternut Lentil and Spinach - Low Calorie, Gluten-Free, Vegan Soup - 600g. It shares a similar taste profile with these two other vegetables; the bitterness of beet greens and the slightly salty flavour of chard. Spinach is also an excellent source of vitamin K, vitamin A, vitamin C and folate as well as being a good source of manganese, magnesium, iron and vitamin B2. The flowers are inconspicuous, yellow-green, 3–4 mm (0.1–0.2 in) in diameter, and mature into a small, hard, dry, lumpy fruit cluster 5–10 mm (0.2–0.4 in) across containing several seeds. 4.4 out of 5 stars 9. Sow seeds of summer cultivars every few weeks from February (under fleece or cloches), or outdoors from mid-March to the … While clearly visible as a green leafy vegetable, spinach actually falls into a different food family than many other well-known green leafy vegetables. Common spinach, S. oleracea, was long considered to be in the family Chenopodiaceae, but in 2003 that family was merged into the Amaranthaceae in the order Caryophyllales. While refrigeration slows this effect to about eight days, fresh spinach loses most of its folate and carotenoid content over this period of time. Once consumed, his biceps would bulge and his new found strength would see him overcome his enemies. There are sound reasons why spinach would produce such results, primarily the fact that it is rich in iron. Its high water content means it reduces in size by about a quarter when cooked. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including BBC Good Food. Our homely, hearty pie uses delicious leeks with potato and spinach to … 9 ratings 4.6 out of 5 star rating. Frozen baby leaf spinach can be bought and stored. spinach definition: 1. a vegetable with wide, dark green leaves that are eaten cooked or uncooked: 2. not very…. It is packed with vitamins and minerals and provides dietary fibre. It also helps with health conditions such as cataracts, atherosclerosis, heart attacks, and neurological disorders. It comes in individual blocks, a handy and tasty alternative to frozen peas. [16], Some packaged spinach is exposed to radiation to kill any harmful bacteria. [14], A quantity of 3.5 ounces of spinach contains over four times the recommended daily intake of vitamin K. For this reason, individuals taking the anticoagulant warfarin – which acts by inhibiting vitamin K – are instructed to minimize consumption of spinach (as well as other dark green leafy vegetables) to avoid blunting the effect of warfarin. Iron deficiency anemia Cancer Diabetes Potassium is an essential part of heart health, according to the American Heart Association. It is of the order Caryophyllales, family Amaranthaceae, subfamily Chenopodioideae. https://www.jamieoliver.com/recipes/spinach-recipes/creamed-spinach [22] Spinach was also the subject of a special treatise in the 11th century by Ibn Ḥajjāj. As a comparison, one cup of sliced banana has about 539mg of potassium. [21] The first written evidence of spinach in the Mediterranean was recorded in three 10th-century works: a medical work by al-Rāzī (known as Rhazes in the West) and in two agricultural treatises, one by Ibn Waḥshīyah and the other by Qusṭus al-Rūmī. Try this tasty spinach … For a simple, great-tasting side dish, Ina sautes spinach with butter, garlic and a squeeze of lemon. [2] £2.40 £ 2. All health content on bbcgoodfood.com is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. The animated cartoons more notedly adhere to a format in which spinach is Popeye's main means for overcoming the greatest of obstacles. Add the garlic and sauté … Although there is definitely lots of goodness in those leaves, the legendary status Popeye bestowed on it is slightly inflated. Fresh spinach loses much of its nutritional value with storage of more than a few days. See our website terms and conditions for more information. Learn more. Its leaves are a common edible vegetable consumed either fresh, or after storage using preservation techniques by canning, freezing, or dehydration. The dark green colour of spinach leaves indicates they contain high levels of chlorophyll and health promoting carotenoids (beta carotene, lutein and zeaxanthin). Spinach may overwinter in temperate regions. [19], Spinach is thought to have originated about 2000 years ago in ancient Persia from which it was introduced to India and ancient China via Nepal in 647 AD as the "Persian vegetable". It helps in bone mineralization and exerts anti-ulcerative and anti-cancerous benefits. [10] In addition to preventing absorption and use, high levels of oxalates remove iron from the body. 40. The health benefits of spinach include skin care, improved eyesight, regulated blood pressure, stronger muscles, and prevention of age-related macular degeneration (AMD) and hemophilia. This article was updated on 24th September 2018 by Kerry Torrens. Get tons of top recipes starring this sensational super food. Before sowing, ensure good growth by digging in up to two bucketfuls per square metre (square yard) of well-rotted organic matter such as garden compost, and raking in 150g per square metre (5oz per square yard) of general fertiliser. https://www.deliciousmagazine.co.uk/collections/spinach-recipes Spinach is at its peak between March and November. Spinach is available all year round but is in season during the spring (March – June). Recipe by: Azmina Govindji Cream of Spinach Soup It should be stored loosely packed in a sealed plastic bag in the fridge where it will keep for about four days. Celeriac makes a rich soup with lots of flavour and a creamy texture. Lightly cooking or wilting spinach is thought to reduce the oxalic acid content. [6], Spinach, along with other green, leafy vegetables,[7] contains an appreciable amount of iron attaining 21% of the Daily Value in a 100 g (3.5 oz) amount of raw spinach. 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