Superfood Series: Spinach

I felt like discussing spinach this time because I went to the farmer’s market last Saturday, and there was fresh, green spinach all over the place. Side note…if you go out this weekend, please take time to visit your farmer’s market and support your local growers. Anyway, I feel that most of us old enough to remember were introduced to spinach by Popeye. The sailor would get his brains beat out by Bluto, then he would eat a can of spinach and save the day. Now, I seriously doubt that spinach will turn you into a superhero. However, it is a superfood that will make you feel great.

Spinach is dark, leafy green vegetable that’s loaded in nutrients, protein, vitamins, and minerals. Not only is spinach beneficial for your hair, skin, and bone health, it’s also beneficial for improving the control of glucose in diabetic patients, and lowers the risk of cancer. Here are some nutritional facts for one cup of spinach:

  • 7 calories
  • 0.86 grams (g) of protein
  • 30 milligrams (mg) of calcium
  • 0.81 g of iron
  • 24 mg of magnesium
  • 167 mg of potassium
  • 2,813 international units (IU) of Vitamin A
  • 58 micrograms of folate

Spinach also contains vitamin K, fiber, phosphorus, and thiamine. Another nutritional benefit of spinach is that most of its calories come from protein and healthy carbohydrates. For you individuals that battle issues with low iron then look no further than spinach. It’s loaded with iron. Side note, you can pair spinach with a plant food high in vitamin C to enhance absorption. One of the most important and significant minerals is magnesium. Magnesium is responsible for a plethora of biochemical reactions that occur in the body. Spinach is one of the greatest sources of magnesium that we have on the planet.

The great thing about spinach is that is so freaking simple to incorporate into your diet. It can be ate raw, in a salad, sauteed with some olive oil, included in a salad and so much more.

Here is a recipe for Simply Amazing Lemon Garlic Spinach:

  • 10 ounces fresh Spinach , about 12 cups
  • 1 Tablespoon olive oil
  • 3 cloves Garlic , minced or sliced
  • zest of 1 medium Lemon
  • 1 Tablespoon fresh Lemon Juice
  • Kosher Salt or Sea Salt , to taste
  • fresh cracked Black Pepper , to taste
  • (optional) red Chili Flakes
  1. Heat large frying pan on medium. Add olive and garlic. Cook garlic until fragrant and translucent.
  2. Add all the spinach. Gently stir the spinach until it’s all cooked and wilted, not mushy.
  3. Add sea salt and pepper to taste. Add red chili flakes (optional). Then add lemon zest and lemon juice. Stir into all of the spinach.


2 thoughts on “Superfood Series: Spinach

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