Spinach is the vegetable that can make you feel like a superhero….
If you manage to eat it before it gets stuck in your teeth. This leafy green vegetable is known for having a good source of vitamins, minerals and antioxidants. It is a versatile vegetable, given its mild taste it can be used in all kinds of cooking from raw salads, stir-fries, in soups to being blended into a delicious smoothie and so much more. This leafy green is more flavourful than lettuce but less bitter than kale. Let’s find more about Spinach from our Dietitian, its nutritional benefits, limits, and spinach dishes to inspire your menus.
Nutritional benefits of eating spinach
Everyone knows from Pop-Eye that spinach gives you giant muscles. Does is really? Spinach is fully packed with so many vitamins and minerals which makes it an excellent source for healthy eating. Spinach is a nutritional powerhouse loaded with vitamins, minerals and boosts iron, calcium and antioxidants. Let’s look into it:
Calcium
Calcium is crucial for building and maintaining strong bones and teeth, as well as supporting muscle function, nerve transmission, and blood clotting.
Iron
Iron is vital for producing haemoglobin, which carries oxygen in the blood, and supports energy production, immune function, and brain health. It’s a good food to help minimize the chance of anaemia.
Vitamin C
A powerful vitamin and antioxidant that boosts immunity, enhances iron absorption and assists in collagen production.
Vitamin E
Acts as a powerful antioxidant, protecting cells from damage, supporting immune function, and promoting healthy skin and eyes.
Vitamin K
Essential for blood clotting and bone health, as it helps regulate the proteins involved in these processes.
While spinach is rich in vitamins A, C and K, promoting healthy skin and immune function, it also contains antioxidants. Antioxidant compounds like Lutein and Zeaxanthin that support eye health and help minimise the risk of age-related macular degeneration. Spinach is also high in fibre which helps digestion and provides that feeling of being full or reaching satiety.
Spinach vs Lettuce
Dark, green leafy vegetables tend to have more vitamins and minerals compared to leaves that are lighter in colour. Let's compare the pair, below is a comparison between spinach and lettuce.
Spinach, 100g | Iceberg Lettuce, 100g |
62kJ Energy | 52kJ Energy |
2.4g Protein | 1g Protein |
0.3g Fat | 0g Fat |
93g Water | 96.2g Water |
2.5g Dietary Fibre | 1.1g Dietary Fibre |
53mg Calcium | 18mg Calcium |
570mg Potassium | 170mg Potassium |
27mg Vitamin C | 2mg Vitamin C |
1.3mg Vitamin E | 0mg Vitamin E |
3.2mg Iron | 0.26mg Iron |
68mg Magnesium | 9mg Magnesium |
How much spinach should you be eating
Vegetables are an important part of the diet. They are loaded with important vitamins and minerals and are a good source of dietary fibre. The Australian Dietary Guidelines have recommendations on how many vegetables adults, children and adolescents of different ages require.
The Australian Dietary guidelines recommend the following:
1-2 years old should have 2-3 serves of vegetables each day
2-3 years old should have 2½ serves of vegetables each day
4-8 years old should have 4½ serves of vegetables each day
Adolescents and adults should have 5 serves of vegetables each day
A serve of vegetable is 75g or ½ cup cooked spinach or 1 cup of raw spinach.
Is eating spinach be bad for you?
Small portions of spinach every day is not harmful to health. Just ensure the spinach is properly washed. Spinach contains a natural compound called oxalic acid. When overconsumed, extremely high amounts of spinach every day, the amount of oxalic acid in the body can exceed the normal level. This may affect the body absorbing other minerals. So perhaps aim for 1 serve of spinach, and mix the other 4 serves recommended in a day with other vegetables. Variety is key!
Common different types of spinach
There is a wide variety of spinach that comes in different shapes, sizes, textures and flavours. They are categorised mainly into three groups: savoy, semi-savoy and smooth-leaf.
Savoy spinach
This type has dark green, crinkled leaves with a slightly bumpy texture. It’s often used in salads or cooked dishes and is one of the most common varieties found in stores.
Smooth-leaf spinach
Known for its smooth, tender leaves, flat-leaf spinach is typically easier to clean and is often preferred for use in salads, sandwiches, or smoothies.
Semi-savoy spinach
This variety is a hybrid between savoy and flat-leaf types. It has slightly curly leaves like savoy spinach but a smoother texture.
Foods to pair with spinach
Spinach is versatile and can be used in various cuisines around the world, raw and cooked. Some of the classic spinach dishes are:
Spanakopita - a traditional Greek pastry made with spinach and feta cheese, wrapped in filo pastry.
Spinach and Ricotta Ravioli – spinach pairs beautifully with cheeses.
Palak Paneer is an Indian curry made with cottage cheese (paneer) and Spinach.
Creamed spinach is a popular side dish in American steakhouses, made with spinach, cream, and spices.
More Spinach dishes to inspire you
Spinach & walnut salad with blue cheese dressing
Chicken and spinach alfredo pasta
Spinach pancakes
Baked eggs with spinach, tomatoes, ricotta and basil
Smoothies can include spinach for an extra nutrient boost without altering the flavour significantly.
Spinach Sneak Attack for fussy eaters
Fun ways to get spinach into kid’s meals. Ensure to blend spinach well so it is ‘hidden’ or disguised for the fussy eaters. Try hiding spinach to savoury muffins, pancakes, pasta sauces, smoothies and meatballs.
Is Spinach ok for texture modified diets?
Yes!
Spinach can be added to textured modified diets to enhance the taste and nutritive value of the dish by properly washing, removing the stalk. Ensure the spinach is tender during the cooking process, and then blend until pureed. Spinach should be passed through a sieve to ensure there are no fibre, chunks or lumps remaining.
Find out more about Dietitians and Texture Modified Diets
The importance of food safety with eating spinach.
Being a vegetable and can consumed raw, there are a few food safety rules with Spinach.
Proper washing and handling are important to avoid cross contamination.
Avoid using Contaminated Spinach as in any signs of mold, unpleasant odour, slimy, yellow or soggy leaves.
Store in refrigerator to increase the shelf-life.
Cooking can reduce the risk of foodborne illness. The best cooking methods like steaming, sauteing, microwaving can help enjoy this nutritious green spinach.
9 Spinach Tips from our Dietitians to increase our nutritional intake
Many dishes can use this little leafy charm. Here are more nutritional tips and tricks from the OSCAR Care Group Dietitians to include in your lifestyle.
Make vegetables including spinach take up at least one third of meals.
Add a splash of lemon juice or pair spinach with oranges, strawberries, berries as vitamin C helps with iron absorption.
Serve spinach cooked as vegetables or raw in a salad as a side dish even when eating meals like pasta, lasagna or risotto.
Choose frozen spinach if fresh spinach is pricy. Frozen spinach is often lower in price. Freezing can help to retain the nutrient content and may even improve the beneficial properties vegetables have.
Spinach can be used as a pizza topping, adding a healthy twist to your Favourite dish. Top a pizza or pasta with spinach, it is a fantastic topping.
Add spinach to pasta sauces or pastries, such as a spinach and feta gozleme or spanakopita.
Dried spinach and feta make a great topping if you are eating chips for extra flavour, colour and as a nice garnish.
Add spinach to a sandwich. It’s appealing and a good way to work towards your vegetable requirements.
Add spinach to an omelette or pair with lentils and any other vegetables in soup, they go well with all these dishes.
Spinach is actually a superfood
Spinach can help improve gut health, support brain health, reduce the risk of blood pressure, inflammation in the body and supports your bodies’ immune system more against diseases like cancer, autoimmune diseases and Diabetes.
Dietitians are qualified professionals to support you with personalised dietary advice to increase your vegetables intake and improve your overall health. With Dietitians all over Australia, OSCAR Care Group Dietitians offer one on one consultation to residents in aged care homes, assist childcare centres with menus and provide support families, and individuals with personalised advice within our Mount Waverley Clinic.
Our team is here to support you.