"Top 10" -- Spinach

There is a lot more to spinach than what meets the eye, though it certainly is good for the eyes.  Spinach contains lutein, a carotenoid that protects the eyes against vision loss and disease.1 Interestingly, lutein requires fat in order for the body to assimilate it, so some nutritionists recommend eating spinach with hard boiled eggs or a little olive oil.1

Spinach contains many other nutrients, as well, including high amounts of vitamin K, which is critical for bone health, because it helps the other minerals and substances get into the bones, one of which is osteocalcin.1 Other nutrients in spinach include vitamin A, vitamin C, calcium, folic acid, quercitin, manganese, magnesium, and iron.1

The flavonoids in spinach have been shown to reduce the incidence of some types of cancer, such as stomach cancer, breast cancer, and prostate cancer.1  In addition, the antioxidants in spinach have been linked to lower cholesterol and healthy blood vessels.1

The vitamins in spinach have been shown to be good for the brain by reducing inflammation which may protect the brain from mental decline.1 Spinach is high in the blood pressure lowering mineral, magnesium.1 Spinach is also high in iron.  A one cup serving contains almost 2 mg.2 The iron in spinach may be especially important for women in child bearing years, many of whom may be iron deficient.1

Spinach has lots of calcium, but it also contains oxalate which may bind with calcium, tending to decrease its absorption in the body.3 Thus, the body may actually only assimilate a very small amount of the calcium in spinach as compared to other sources of calcium like broccoli.3

Best of all, spinach is extremely low in calories, contains no fat or cholesterol, and tastes great!  According to one study, it doesn't require eating a lot of spinach to reap its protective benefits.1

Fresh spinach once it has been cooked, or canned spinach once it has been opened, should be eaten within a day and not stored.2  Lightly cooked spinach or steamed spinach is loaded with nutrients.2 To benefit from the folate in spinach, it is better to steam it than to boil it.3

Like apples, spinach is on the Environmental Working Group’s list of foods containing high amounts of pesticides so eating organic is recommended.1

1Bowden, J. (2007). The 150 healthiest foods on earth: the surprising, unbiased truth about what you should eat and why. Beverly, MA: Fair Winds Press.
2Haas, E. (2006). Staying healthy with nutrition: the complete guide to diet and nutritional medicine. Berkeley: Celestial Arts.
3Wikipedia. July 31, 2010. Spinach. Retrieved from http://en.wikipedia.org/wiki/Spinach on August 6, 2010.