Spinach - Nutritious among green leafy vegetable.

Spinach originally came from Persia (now Iran) where it was known as "aspanakh". Then it spread to different parts of Europe and Britain. Currently, California and Texas are the United States' major producers.

Spinach is low in calories, and is a good source of vitamin C, vitamin A, and minerals, especially iron. Spinach was the first frozen vegetable to be sold. You should eat more spinach to reduce risk of age-related macular degeneration, cancer, heart disease and neural tube defects. Spinach is also very beneficial for better eye sight. Spinach is very beneficial for children as iron content increases mental awareness.

If you are old enough you will remember Popeye the Sailor a fictional hero famous for appearing in comic strips and animated films as well as numerous TV shows. He was very skinny but when yhe used to eat a whole can of spinach he got all his power and grow muscles! Well that's not really the case, but below we describe the benefits eating spanich gives you.

Spinach for Heart Health:

Spinach is rich in the mineral potassium and low in sodium. Potassium or potassium-rich diets are an effective first line of defense against high blood pressure / hypertension.

Spinach for Vision and Eye Health:

Most people are aware of the reputed benefits of carrots for good eyesight. Spinach, though, is not only the approximate equal of carrots in terms of beta carotene (the source of carrot's benefit to eyesight), but is vastly superior to carrots in terms of other eye-beneficial nutrients such as lutein and zeaxanthin.

Spinach for Brain Health:

Spinach plays a remarkable role in maintaining human brain health. Strokes are probably the most feared and most common form of brain damage, with the possible exception of dementia in a person's later years. Scientific studies have shown a clear link between high foliate diets and the reduced risk of strokes.

Spinach for Bone Health:

The keys to the benefits of spinach for bone health come in the form of Vitamin K, Vitamin A and magnesium. Spinach, along with other green vegetables brussel sprouts and broccoli, is one of the best food sources of Vitamin K (Cauliflower is by far the best source).

Method of cooking:

Wash spinach properly 3-4 times by changing water till the time bottom of the basin is free of sand and grit. Dry on clean towel, bag and refrigerate. Use within several days. Spinach suffers greatly from overcooking. Cook gently, over low to moderate heat. It easily mixes with butter, cream, yogurt, eggs, cheeses, olive oil, and with soy and tamari sauces.

It also goes well with salty meats such as bacon or prosciutto and salty fish such as anchovies. To enhance its flavor, add nutmeg, mace, fresh garlic, coarsely ground black pepper or, in moderation, fresh lemon juice. It can also be eaten raw in salad (Flat leaf spinach is the prefer choice) with tomato and finely diced crisp bean.

Tomato bean spinach salad is an example of a easy and healthy way to prepare spinach.

INGREDIENTS

2 tablespoons red wine vinegar

1/4 teaspoon ground black pepper

1/4 teaspoon salt

1 tablespoon olive or vegetable oil

2 garlic cloves, minced

4 cups spinach, torn into bite sized pieces

2 cups tomatoes, chopped

1/2 cup red or yellow onion, chopped

1 teaspoon fresh rosemary, chopped

Two 15.5 ounce cans Cannellini beans or other type of white beans, drained and rinsed

METHOD

Make the dressing: Add the vinegar, black pepper, salt, oil and garlic into an airtight container. Seal and shake until combined.

In a large serving bowl, toss the rest of the ingredients until combined. Add the dressing and toss until well-coated then serve.

Decorate with onions.

Here is the nutritional value of thi meal and  find out how to read it and what the numbers mean to you

Buying and Storing:

While shopping choose dark green spinach with firm leaves and stems. Avoid those with excessively thick, tough or woody stem ends. Smooth-leaf spinach is most often sold in bunches. Medium and Savoy varieties are more likely to be found loose or washed and partly stemmed in plastic packages. It should be stored in the refrigerator and advisable to eat as soon as after buying.

Hope this information will inspire you to eat and cook spinach for the better health for you and your family.

(Sources: hungrymonster.com,metrokc.gov)