Spinach
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Major Growing Areas
Originally from Asia, spinach is now widely grown in places such as China, the United States, Japan, Turkey and Indonesia.
Varieties
Varieties of spinach with serrate leaf margins are from East Asia, while those with round shaped leaves are the modified ones from the west. Spinach leaves can be flat or savoy.
Nutritional Values
Rich in minerals such as potassium, calcium, iron and magnesium, spinach also contains β-carotene, vitamin B complex and vitamin K. Vitamin K helps in blood coagulation and prevents excessive blood loss. The amount of vitamin K in a half bowl of spinach is approximately equivalent to the recommended daily intake. Spinach is also a rich source of water, which accounts for about 90% of its weight.
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| Per 100 g |
| Energy |
23 kcal |
| Dietary Fibre |
2.2 g |
| β-carotene |
5630 µg |
| Folate |
194 µg |
| Vitamin C |
28.1 mg |
| Vitamin E |
2.0 mg |
| Vitamin K |
483 µg |
| Calcium |
99 mg |
| Magnesium |
79 mg |
| Potassium |
558 mg |
| Iron |
2.7 mg |
Buying and Cooking Tips
The best spinach should have intact leaves, a vibrant green colour, a bright surface and a fresh smell. Avoid overcooking spinach to reduce the massive loss of water-soluble nutrients such as folate and vitamin C in the process.
Fun Facts
The spinach was selected by TIME as one of the top 10 healthiest foods as it is nutrient-dense. However, one should note that spinach is high in potassium and oxalic acid. Those with renal failure, hyperkalemia and urethral calculus should not consume too much spinach. Shredding spinach, cooking it in a large amount of water for about 10 minutes, and then draining it can help lower the potassium and oxalic acid content. One, however, must not drink the remaining soup.
Common Dishes:
Stir-fried Spinach with Minced Garlic; Spinach and Egg Soup; Spinach Dumplings, etc.
"One serving of vegetables" is approximately equivalent to:
½ bowl of cooked spinach
Note: One bowl = 250-300 ml
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