"Super Foods": Spinach

"Super Foods":  Spinach

Yes, your mother was right ... eating spinach is good for you!

And if you don't like the taste of cooked spinach, you can eat your spinach in a salad for a nice change.  It has such a mild flavour, it is an excellent complement to a healthy salad of spring greens.  (Mind you, it's a good idea to eat both cooked and raw spinach because you get different health benefits from each.  For example, cooking spinach makes the carotenoids more readily available, however it also diminishes the Vitamin C and folate levels.)

So what exactly is it about spinach and salad greens that makes them "super foods"? 

There are many healthy vitamins and minerals found in spinach, but one of the most important health benefits of spinach is caused by the carotenoids lutein, zeaxanthin and beta-carotene.  In particular, lutein and zeaxanthin are known for their powerful role in combating and preventing age-related macular degeneration.  Research has shown that people with low levels of these carotenoids not only have an increased risk of age-related macular degeneration, but also cataracts.  The foods that are the most protective of the health of the eye are spinach, broccoli, kale and salad greens.

Research suggests eating approximately 10 to 15 milligrams lutein daily for optimal health.  You can get this by eating 1/2 cup of cooked spinach or kale or 1 cup of cooked spring greens.  Broccoli and orange bell peppers are also good sources of lutein and zeaxanthin. 

The following is just a short list of the many health benefits you get from eating spinach:

• spinach has many different vitamins and nutrients including vitamins B, C & E, calcium and iron

• spinach is also high in beta-carotene, lutein, zeaxanthin and polyphenols

• studies show that it boosts the immune system and reduces chronic inflammation

• spinach helps to decrease the risk of heart disease, including stroke.  This is in part due to betaine, which is known to lower homocysteine levels, which in turn decreases the risk of heart disease.

• spinach decreases the risk of age-related macular degeneration and cataracts

• spinach contains the powerful antioxidants glutathione and Vitamins C & E, which have been found to be anti-carcinogenic (anti-cancer), and very effectively fights free-radical production

• spinach is one of the few vegetables that contains Co-enzyme Q10, which has many health giving properties.  One thing Co-enzyme Q10 is known for is that it is important in mitochondrial production.  This means it can help with metabolism and energy production, and may even help to lose weight!

• it also contains omega-3 fatty acids, which are very important for good health, including stabilising blood sugar levels (good news for diabetics!)

• the polyphenols in spinach are also thought to help to decrease symptoms of menopause and pre-menopause

• spinach is known to lower blood pressure

• Spinach has been found to inhibit cancer cell growth.  Lutein boosts the immune system, which reduces the risk of many types of cancer, including:

  • stomach cancer

  • lung cancer

  • breast cancer

  • ovarian cancer

  • colon cancer

  • skin cancer

So as you can see, spinach and other salad greens definitely deserve to be called Super Foods and eating them have many health benefits, so why not increase your intake today ... and here's just one simple recipe idea ...

Check out this delicious Super Foods recipe...

Super Foods Recipe:   Spinach Tofu Lasagne

- 1-pound tofu, mashed        - Chopped stewed tomatoes

- Chopped mushrooms           - 1 tsp. Crushed chilli powder

- Salt & Pepper, to taste       - 1 clove garlic minced

- 2 zucchini, chopped            - 1 box frozen spinach (or equiv. Fresh)

- ½ tsp. Basil                       - ½ tsp. Oregano

- Chopped onions                  - Chopped celery

- 1 box lasagne pasta             - 1-cup Parmesan cheese

- 1 package tomato paste       - 2 cups shredded low fat mozzarella cheese

- 1 package of low fat ricotta cheese or low fat cottage cheese

 

1. Sauté chopped onions; add tomato paste & sauté quickly
2. Sauté chopped mushrooms and celery
3. Add all ingredients except pasta, cheese, tofu and spinach in a large dutch oven and simmer for 45 - 60 minutes
4. Boil water and cook pasta until al dente
5. Layer a large lasagne pan with alternate layers of pasta, sauce, spinach
6. In the middle layer, mix together mashed tofu, ricotta cheese and parmesan cheese
7. Top the lasagne with mozzarella cheese
8. Preheat oven to 180 degrees Celsius (or 350 degrees Fahrenheit)
9. Bake for 45 to 60 minutes
10. Serves 6 to 8

 

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