Spinach is a super food loaded with tons of nutrients in a low calorie package. Dark, leafy greens like spinach are important for skin, hair, and bone health. They also provide protein, iron, vitamins, and minerals.
Spinach is thought to have originated in ancient Persia (modern Iran and neighboring countries). It is not known by whom, or when, spinach was introduced to India, but the plant was subsequently introduced to ancient China, where it was known as “Persian vegetable”(https://en.wikipedia.org/wiki/Spinach)
Health Benefits
Diabetes management
Spinach contains an antioxidant known as alpha-lipoic acid, which has been shown to lower glucose levels, increase insulin sensitivity, and prevent oxidative stress-induced changes in patients with diabetes. Studies on alpha-lipoic acid have also shown decreases in peripheral neuropathy and autonomic neuropathy in diabetics.
Cancer prevention
Spinach and other green vegetables contain chlorophyll, which has been shown to be effective at blocking the carcinogenic effects of heterocyclic amines, which are generated when grilling foods at a high temperature.
Asthma prevention
The risks for developing asthma are lower in people who consume a high amount of certain nutrients. One of these nutrients is beta-carotene, of which spinach is an excellent source. Apricots, broccoli, cantaloupe, pumpkin, and carrots are also rich sources of beta-carotene.
Lowering blood pressure
Due to its high potassium content, spinach is recommended for people with high blood pressure; it can help reduce the effects of sodium in the body. A low potassium intake may be just as big of a risk factor for developing high blood pressure as a high sodium intake. Other high-potassium foods include avocado, banana, beets, potatoes, tomatoes, lima beans, and oranges.
Bone health
Low intakes of vitamin K have been associated with a higher risk of bone fracture. Adequate vitamin K consumption is important for good health, as it acts as a modifier of bone matrix proteins, improves calcium absorption, and may reduce urinary excretion of calcium.
Healthy skin and hair
Spinach is high in vitamin A, which is necessary for sebum production to keep hair moisturized. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair. Spinach and other leafy greens high in vitamin C are imperative for the building and maintenance of collagen, which provides structure to skin and hair.Iron deficiency is a common cause of hair loss, which may be prevented by an adequate intake of iron-rich foods, like spinach. (https://www.saveur.com/best-spinach-recipes#page-7)
Culinary Recipes
Breakfast
Spinach, Beef, and Egg Hash
This easy one-pan breakfast is just the thing for a fulfilling breakfast that comes together in the blink of an eye.
Buckwheat and Ricotta Gnocchi with Cream, Peas, and Spinach
Making gnocchi with buckwheat flour gives the pasta weightiness and an earthy flavor that pairs perfectly with a spring mix of peas and spinach.
Potato, Spinach, and Red Pepper Frittata
This basil-laced potato and vegetable frittata, adapted from a recipe by author Tamasin Day-Lewis, makes a satisfying lunch. This recipe first appeared in our May 2014 issue with the story Picnic by the Sea.
Spinach and Ricotta Ravioli
These tender ravioli are filled with spinach and cheese and topped with a tangy tomato sauce bolstered with mushrooms, zucchini, and squash.
