National Spinach Day

 

By: Deborah Lewis -- March 26th is another super food holiday, spinach.

    

Spinach has nutrients vitamins A, C, E and selenium which are known as antioxidants. We know that antioxidants prevent free radicals from damaging our cells. B vitamins along with niacin, thiamin and folate aid in cellular energy production, nerve function and prenatal health. Vitamin K, calcium and phosphorous help in maintaining bone health. Minerals including manganese, magnesium, zinc, copper are essential for growth and development. Potassium is a vital and essential electrolyte also contained in spinach. As a source of fiber, spinach promotes satiety and provides healthy intestinal bacteria to our guts and keeps our bowel movements regular. Spinach is also a sources of iron, in fact one of the best plant based sources. For our bodies to totally utilize the iron found in spinach use a dressing high in vitamin C such as fresh lemon juice, or lime cilantro.

     For inquiring minds: Spinach is a plant native to Persia (Iran). In the 7th century it was introduced to China and introduced to Europe in the 1th century. Spinach was brought to the United States in 1806. Spinach is known in the Far East as "the Persian Green."

     There are three distinct groups of spinach. Savoy has dark green, crinkly and curly leaves. The flat, smooth leafed spinach is easier to wash and clean than Savoy. Semi-savoy spinach is a hybrid also with slightly crinkled leaves.

     To best enjoy spinach it should be eaten fresh as it loses nutritional values daily. Refrigeration slows the deterioration with half the nutrients lose by the 8th day after harvest. Spinach should be frozen when fresh for long term storage.

     Popeye the spinach man created a 33% increase in domestic spinach consumption during the 1930s. The industry needed the boost during the depression years. California is #1 in the U.S. of the states that supply and grow spinach. California provides 3/4 of the U.S. supply of spinach edging out Arizona, New Jersey, Texas, Colorado, Maryland and Arkansas. China is the largest supplier producing 85% of spinach produced in the world. The U.S. comes in 2nd with only 3% of global production.

     Spinach grows best in the spring and autumn when weather conditions are cool and moist. It grows well in sandy soils.

     Spinach can be used at every meal during the day. For breakfast, add it to an omelet or saute' the spinach or add it to a breakfast sandwich with eggs, tomato, bacon. At lunch, enjoy spinach in quiche with your choice of shrimp, cheese and oregano. Add spinach to salads with strawberries or other fruit. As a snack, spinach added to a smoothie provides a quick energy boost without fat and sugar. Finally for dinner add spinach as a topping to whole wheat pasta with or without other saute'ed vegetables.

     Enjoy your spinach!