Spinach with its delicate texture, jade green colour, low calories and high nutritional values, is one of the healthiest foods in the world.

Did you know:

  • There are at least 13 different compounds in spinach that act as antioxidants and anti-cancer agents, so much so that scientists have created spinach extracts for use in controlled cancer studies.
  • The vitamin K in spinach (almost 200 percent of RDA in a cup of fresh spinach and 1000 percent RDA in one cup of boiled spinach) protects against bone degeneration or osteoporosis.
  • The vast amounts of vitamin C and A are important antioxidants that reduce free radicals that lead to heart disease.
  • Folate disables a potentially dangerous chemical called homocysteine that can lead to heart attacks or strokes if levels get too high.
  • Magnesium lowers blood pressure.
  • Spinach may help protect the brain from oxidative stress and may reduce the effects of strokes on brain function.
  • Spinach is a much healthier source of iron than meat and is brilliant for menstruating, pregnant and lactating women, as well as for anyone keen on building muscle tissue (just like Popeye!)

    That's the good news. Bad news is that though some of us may enjoy munching on raw spinach, most of us need a little help to get this leafy veggie to please our palates. Luckily, though, spinach can be prepared in a variety of interesting and tasty ways.

    In the shop, choose spinach that has a bright or deep green colour. Avoid leaves that are withered or slimy.

    When cooking with spinach, make sure you wash it thoroughly as the leaves tend to gather sand and there's nothing worse than that gristle gathering between your teeth:

  • Trim off the roots and separate the leaves
  • Place the spinach in a large bowl of tepid water and swish the leaves around with your hands so the dirt dislodges.
  • Remove the leaves from the water, empty the bowl, refill with clean water and repeat this process until no dirt remains in the water.
  • Dry it in either a salad spinner or by shaking it in a colander, if you're serving it raw in a salad.

    Click here for tasty spinach recipes.

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