 Spinach
Spinacia oleracea |
 |
|
Other names |
Chard, Savoy |
|
Spinach, raw
Nutritional value per 100g
(3.5 oz) |
|
Energy 20 kcal 100 kJ |
|
Carbohydrates |
3.6 g |
|
- Sugars 0.4 g |
|
|
- Dietary fibre 2.2 g
|
|
|
Fat |
0.4 g |
|
Protein |
2.2 g |
|
Vitamin A equiv. 469 μg
|
52% |
|
- β-carotene 5626 μg
|
52% |
|
Thiamin (Vit. B) 0.078mg |
6% |
|
Riboflavin (Vit. B2) 0.189mg |
13% |
|
Naicin (Vit. B3) 0.724mg |
4% |
|
Pantothenic acid (Vit B5) 0.065mg |
1% |
|
Vitamin B6 0.195mg |
16% |
|
Folate (Vit. B9) 194 μg
|
49% |
|
Vitamin C 28 mg |
47% |
|
Vitamin E 2 mg |
13% |
|
Vitamin K 483 μg |
460% |
|
Calcium 99 mg |
10% |
|
Iron 2.7 mg |
22% |
|
Magnesium 79mg |
23% |
|
Manganese 0.897mg |
45% |
|
Phosphorous 49mg |
7% |
|
Potassium 558mg |
12% |
|
Zinc 0.53mg |
8% |
|
|
Percentages are relative to US recommendations for adults based on the USDA Nutrient database
|
|
|
Description |
Spinach is a plant of the Amaranthaceae family and
is native to central and southwestern Asia, though
it is very rarely seen growing in the wild. As a
cultivated vegetable, the leaves can vary from 2 -
30cm in size with the larger leaves at the base and
the smaller leaves higher on the flowering stem. |
|
Part/s used |
Leaf. |
|
Nutrients |
An excellent source of Vit A, B2, B6, C & K, CoQ10,
manganese, folate, magnesium, iron, calcium, and
potassium. Also a good source of dietary fibre,
copper, protein, phosphorous, zinc, niacin, selenium
and omega-3 fatty acids. |
|
Phytochemicals |
Carotenoids such as lutein & zeaxanthin,
glutathione, betaine, polyphenols, chlorophyll. |
|
Medicinal properties |
Spinach is known to be high in antioxidant and
anti-cancer compounds. It has also been found to be
anti-inflammatory and supportive of good heart,
brain and bone health. Because of these and other
long term benefits to vision & eye and skin health,
spinach is becoming increasingly known as an
anti-ageing superfood. |
|
Other facts |
The absorption of iron from spinach is greatly
enhanced by consuming in combination with foods rich
in Vitamin C such as pomegranate & kale.
Most of the nutrients in spinach are soluble. It is
very easy to lose these in the cooking process when
often the nutrient rich cooking water is poured down
the sink. |
|
