In honor of National Nutrition Month, it is only appropriate that we pay special tribute to today’s food holiday: National Spinach Day! Spinach is considered to be the ultimate “super food” and there are a wide variety of delicious and easy ways to incorporate this leafy vegetable into your diet. Read on to learn more.
Spinach Packs a Big Nutritional Punch
Spinach is loaded with a long list of nutrients including vitamins A, C, E and selenium, which individually carry out a host of functions in the human body but collectively they are known for their role as antioxidants. Antioxidants work by preventing free radicals from damaging our cells. Additionally, spinach contains vitamin K, calcium and phosphorous, all of which play a vital role in maintaining bone health. Moreover, many B vitamins including niacin, thiamin and folate are found in spinach, which are instrumental in cellular metabolism (i.e. energy production), proper nerve function and prenatal health. Spinach also contains minerals like manganese, magnesium, zinc and copper, which are essential for various aspects of growth and development. Furthermore, spinach also boasts potassium, a vital electrolyte that many Americans are lacking in their diets.
Similar to other leafy green vegetables, spinach is a good source of fiber, which helps to promote satiety and improve our gut health by providing fuel to healthy intestinal-dwelling bacteria and keeping our bowel movements regular. Last but not least, spinach is one of the best plant-based sources of iron. According to the United States Department of Agriculture, spinach contains more iron per gram than ground beef. Unfortunately, iron absorption is impeded because it is often bound to oxalate, meaning that your body cannot fully absorb its total iron content. However, vitamin C is known to enhance intestinal iron absorption. Here’s a helpful tip: the next time you enjoy a salad of baby spinach greens, use a dressing high in vitamin C, such as fresh lemon juice or lime cilantro.
Easy and Delicious Spinach Recipes 
Getting your morning going by preparing an omelet with bell peppers, onions and spinach is a tasty way to count towards the recommended daily goal of vegetable servings. Another terrific breakfast or afternoon snack option is a smoothie blended with fresh or frozen pineapples and strawberries and a few ounces of fresh spinach leaves (add water and ice for desire consistency). The next time you make lasagna for dinner try adding fresh spinach between each alternating layer. Check out these recipes with spinach from Eating Well, The Food Network, and Martha Stewart.
So channel your inner Popeye the Sailor Man today and enjoy spinach at breakfast, lunch or dinner!
Cheers,
by Dorothy Hanrahan, BS, BA
MS Candidate Human Nutrition, 2014
Drexel University College of Nursing and Health Professions
Eat Fit Health, Intern