SPINACH THE HEALTHY FOOD

Spinach is an edible flowering plant in the family Amaranthaceae native to central and western Asia. Its leaves are eaten as a vegetable. It is an annual plant growing as tall as 30 cm. Spinach may survive over winter in temperate region Spinach can be added to all different diet types and can be incorporated into low-carb recipes because of its low calorie, high fiber food status. Spinach adds volume, color, texture, vitamins and minerals to all meal types. Whether cooked or raw, spinach is a nutrient packed food.
Spinach   is  a   low-carbohydrate diets because they contain negligible amounts of carbohydrate (about 5 grams in one cup's worth) and have little impact on blood sugar.
 There are three different types of spinach, each of which have several varieties within its class that vary in size and shape. Savoy spinach has dark, green, crinkly, and curly leaves. Flat/smooth leaf spinach is easier to clean then savoy and is often grown for canned and frozen spinach. Lastly, semi-savoy has the same texture as savoy with slightly crinkled leaves and is grown for fresh market and processing. Different types of spinach lend themselves favorably to different types of climates, therefore, fresh spinach is available all year long.

One cup of raw spinach or half cup cooked contains about 7 calories and only 1 gram of carbohydrate. Most of the carbohydrates found in spinach comes from fiber, making spinach a very filling vegetable. In addition, one cup cooked contains half a day's worth of vitamin A, five percent of daily iron needs, vitamin K, vitamin C and other B vitamins, such as B6, riboflavin, and folate.

• Health Benefits of Spinach

There are a multitude of vitamins and minerals found in spinach, making it a highly nutritious food. Spinach is an excellent source of fiber, vitamin K, vitamin A, vitamin C, folate, and manganese. It is a very good source of vitamin B6, riboflavin,m, magnesium  potassium, and iron, and a good source of calcium and vitamin E.
The vitamin A and precursor beta-carotene found in spinach is important for eye health and the vitamin K found in spinach may help protect against asthma and may have a positive impact on blood glucose.
Spinach is also one of the non-animal sources of iron. Iron is an essential in many biological functions, such as oxygen transport and storage, energy metabolism, and DNA replication and repair. Iron-deficiency is a common cause of hair loss, which can be prevented by an adequate intake of iron-rich foods like spinach.

• Ways to Prepare Spinach 

Spinach grows in sandy soil and must be rinsed repeatedly in cold water to remove all traces of grit from the leaves.
Spinach works well with moist cooking methods, steaming and sauteing are most commonly used. Be careful when cooking with oil, as spinach can act like a sponge and soak up a large portion of oil, making it high in calories.
Spinach can also be used raw as green salad or an an ingredient in smoothies. Get creative and use spinach as a replacement for bread when making wraps, or as an addition to egg scrambles. Chop it and add it soups and casseroles or stuff food protein sources with it for a fiber and protein filling
HOW  TO  SELECT  AND  STORE - Fresh spinach should be medium to dark green, fresh-looking and free from evidence of decay. It should be stored loosely packed in a sealed plastic bag in the fridge where it will keep for about four days. Do not wash spinach before storing, as the moisture will cause it to spoil, although do ensure it is washed properly before consumption as the leaves and stems may collect soil and chemicals. Raw spinach has a milder taste that some describe as metallic once cooked. If cooking, opt for steaming, sautéeing or microwaving spinach rather than boiling to preserve the  nutrients  .  
SPINACH  

There are three different types of spinach, each of which have several varieties within its class that vary in size and shape. Savoy spinach has dark, green, crinkly, and curly leaves. Flat/smooth leaf spinach is easier to clean then savoy and is often grown for canned and frozen spinach. Lastly, semi-savoy has the same texture as savoy with slightly crinkled leaves and is grown for fresh market and processing. Different types of spinach lend themselves favorably to different types of climates, therefore, fresh spinach is available all year long

There are three different types of spinach, each of which have several varieties within its class that vary in size and shape. Savoy spinach has dark, green, crinkly, and curly leaves. Flat/smooth leaf spinach is easier to clean then savoy and is often grown for canned and frozen spinach. Lastly, semi-savoy has the same texture as savoy with slightly crinkled leaves and is grown for fresh market and processing. Different types of spinach lend themselves favorably to different types of climates, therefore, fresh spinach is available all year long

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