A member of the goosefoot family (Amaranthaceae Chenpodiacene), spinach (Spinacia Oleracea) derives its name from the Persian name aspanakh meaning green hand and was described by a 12th-century Arab Ibn-al Awam as “the prince of the vegetables”. author of Kital-al Agriculture (Book of Agriculture). It is believed to have originated in Persia, present-day Iran, from where it was introduced to North Africa and then migrated to Europe, finally reaching the United States in the early 18th century.
There are three common types of leafy greens; savory like Bloomsdale which is dark green in color with deep folds on its leaves, semi savory which are hybrids like Catalina with a wrinkled surface and flat leaves like Red Cardinal with a smooth texture that is usually harvested as baby greens.
Edible cooked or raw, this delicious vegetable is available at the supermarket fresh, frozen, and canned. Based on a diet of 2,000 raw calories per 1-1/2 cup serving size, spinach has 40 calories with 19% fiber of the recommended daily value. Frozen is 20 calories with 8% fiber per 1/3 cup serving and canned is 30 calories with 8% fiber per 1/2 cup. Aspanakh is ideal for weight loss diets because it has low calorie dietary fiber, is fat-free, and the iodine it contains helps maintain normal metabolism.
The drawback of aspanakh is that the oxalates it contains can crystallize and cause bladder and kidney stones. If you’re having trouble with either, you may want to consider avoiding this vegetable. Although it can cause stones, the green hand of Persia has a high nutritional value that provides benefits for the health of the immune, cardiovascular, gastrointestinal, neurological and visual systems.
The nutritional value of Spinacia Oleracea are vitamins A, B1, B2, B6, C, E and K; the minerals it has are beta-carotene, calcium, copper, foliar, iodine, iron, magnesium, manganese, niacin, phosphorus, potassium and zinc; In addition, the phytonutrients alpha lipoic acid, chlorophyll, Co Q10, glutathione, lutein, omega-3, and zeaxanthin contain flavonoids that act as antioxidants. This superfood has the nutrients that contribute to the overall health of your body.
The oxidation caused by metabolization creates free radicals that damage cells by stealing electrons from their molecules. The antioxidants in spinach protect the body’s proteins and enzymes from attack. Vitamins A and C prevent the attack of free radicals by fighting the oxidation of cholesterol. These rogue molecules play an important role in hyperoxidation and inflammation.
Although Alzheimer’s disease reduces folates in the body, spinach can increase it and there is evidence that it minimizes the decline in motor function due to aging. The anti-inflammatory compounds in the nutrients help with arthritis, asthma, atherosclerosis (hardening of the arteries), and migraines. There is also evidence that they help slow the decline in brain function caused by aging.
Magnesium helps lower blood sugar levels, lutein alleviates inflammation from atherosclerosis, Co Q10 supports white blood cells, and general heart maintenance is supported by spinach leaves.
In addition, spinach protects the mucous membrane of the stomach, reducing the risk of ulcers. The foliates help the colon prevent cell damage, and the beta-carotene and vitamin C fight destructive free radicals so they don’t cause damage. The antioxidant, it also cleanses and deodorizes the gastrointestinal tract. Lutein and zeaxanthin are potent anticancer agents. Extracts from this plant have been shown to slow down the division of cancer cells in stomach cancer and help with coronary heart disease.
Antitoxins, antioxidants, and glutathione enzyme cofactors support the maintenance of the immune system. By protecting the eyes from ultraviolet rays, the phytonutrients alpha lipoic acid, lutein, and zeaxanthin reduce the risk of cataracts. Vitamin K fuses calcium with bones, and the minerals copper, magnesium, manganese, phosphorous, and zinc are building blocks for strong, healthy bones that can prevent osteoporosis in the long run.
To get the full benefits of Spinacia Oleracea, it’s best to eat it as fresh as possible and uncooked. If you stir-fry or simmer it, the longer it cooks, the more nutrients it depletes. Also, raw spinach will lose half of its nutritional value in about eight days.
With all the nutritional benefits of spinach, eat a green hand of aspanakh, the prince of vegetables.
© Samuel Vigilia 2011
