Garden2Plates

SPINACH

1.Spinach is very low in calories and fats (100 g of raw leaves provide just 23 calories). Its leaves hold good amount of soluble dietary fiber and no wonder green spinach is one of the finest vegetable sources recommended in cholesterol controlling and weight reduction programs by dieticians!

 

2.Fresh 100 g of spinach contains about 25% of daily intake of iron; one of the richest among green leafy vegetables. 

 

3.Fresh leaves are rich source of several vital anti-oxidant vitamins like vitamin A, vitamin C,

In addition, vitamin A is required for maintaining healthy mucus membranes and skin and is essential for normal eye-sight. Consumption of natural vegetables and fruits rich in vitamin A and flavonoids also known to help the body protect from lung and oral cavity cancers.

 

4.Spinach leaves are an excellent source of vitamin K. 100 g of fresh greens provides 402% of daily vitamin-K requirements. Vitamin K plays a vital role in strengthening the bone mass by promoting osteotrophic (bone building) activity in the bone. Additionally, it also has established role in patients with Alzheimer's disease by limiting neuronal damage in the brain.

 

5.This green leafy vegetable also contains good amounts of many B-complex vitamins such as vitamin-B6 (pyridoxine), thiamin (vitamin B-1), riboflavin, folates and niacin. Folates help prevent neural tube defects in the offspring.

 

6.100 g of farm fresh spinach has 47% of daily recommended levels of vitamin C. Vitamin C is a powerful antioxidant, which helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.

 

7. Its leaves also contain a good amount of minerals like potassium, manganese, magnesium, copper and zinc.

 

8.It is also good source of omega-3 fatty acids.

9.Regular consumption of spinach in the diet helps prevent osteoporosis (weakness of bones), iron-deficiency anemia. Moreover, its soft leaves are believed to protect human body from cardiovascular diseases and cancers of colon and prostate.

 

10. It is a good substitute for Kale!

 

Quick Spinach Recipi

 

Sauteed Spinach

 

Ingredients

            2 tablespoons olive oil

            3 cloves garlic, minced

            2 shallots, minced

          10 ounces baby spinach        

            Salt to taste and freshly ground black pepper

 

Preparation Instructions

Heat the olive oil in a large skillet over medium-high heat. Add the garlic and shallots and saute until fragrant, 1 minute. Add the spinach by the handful and toss with tongs until it wilts, 3 to 5 minutes. Season the spinach with salt and pepper. Serve immediately.

Recipe courtesy of The Neelys

. Sauteed Spinach | The Neelys | Food Network

 

Click on the link below for more spinach recipies

 

All Recipies Website: Spinach Recipies