There are lots of vitamins, minerals and nutrients in spinach including vitamin A, vitamin C, vitamin E, vitamin K and a range of B vitamins including B2, B3, B5 and B6.
The spinach nutrients include protein, beta carotene, zinc, calcium, magnesium, iron and potassium. Spinach can be eaten raw and provides the most amount of goodness when done so as raw spinach is a rich source of vitamins and nutrients. Cooking methods can reduce this vegetable's vitamin content considerably, however, spinach still offers many health benefits and this green leafy vegetable is full of goodness whether it is eaten raw or cooked
Healthy Foods Index
The spinach health benefits can significantly boost our well-being, especially for those who suffer from anaemia as the content of iron in spinach is high and can therefore assist the diet of anyone that is anaemic.

The benefits of spinach is high and this healthy vegetable can help our bodies to effectively fight again illness and major diseases including cancer. The nutritional benefits of spinach not only can help the body deal with anaemia, but a number of other benefits also such as hair loss, tiredness, fatigue, stress, anxiety and memory loss.

Spinach is also believed to be of benefit to sufferers of arthritis as this vegetable is an anti-inflammatory. Many people question how much protein there is in spinach so just to clarify - the level of protein in spinach is approximately 3.1 grams of protein per 100 grams of cooked or frozen spinach

Spinach is very
low in calories, this vegetable is very healthy and packed with goodness. This green vegetable can be eaten raw which will provide a higher nutritional value. The amount of calories in spinach depends on the way that it is cooked, for example if it is baked, sautéed, steamed or boiled.

The following calorie guide can be used to calculate the amount of calories in spinach.
Calories in Spinach per 100 grams:
Frozen or Boiled Spinach - 21 calories

Spinach is a green leafy vegetable that provides excellent health benefits and is grown all year round. Fresh spinach has green, vibrant leaves with firm stalks. This vegetable is quick and easy to grow, and equally just as simple to cook!

The size of spinach reduces significantly when it is cooked, therefore, if it is going to be baked, steamed, sautéed or boiled, this should be taken into consideration. The size of spinach reduces to approximately 1/8 of its original size after it has been cooked.

The History of Spinach
The history of spinach dates back several thousand years when this unique and mild tasting, green, leafy vegetable originated in Persia where is was grown until it was slowly introduced to parts of Europe.

People from the Middle East were responsible for introducing this special vegetable to Spain and Greece. It is thought that Spaniards introduced this vegetable to Great Britain during the 14th century.

Preparing Spinach for Cooking
Spinach is very popular all over the world, particularly in Italy where the Italians often combine spinach with ricotta cheese as these two ingredients compliment one another wonderfully.

Spinach is used in recipes throughout the world as this vegetable is very versatile and compliments many other foods including meats such as chicken and other vegetables very well.

When preparing spinach for cooking or eating, it should be washed thoroughly in a bowl of cold water. Any hard of over-sized stalks should be removed from the spinach.

Cooking with Spinach
Place the spinach leaves in a saucepan with just enough water remaining on the leaves as its going to be steamed, not boiled. Cover the saucepan and allow the vegetable to steam for approximately four to six minutes. Give the saucepan a gentle shake a few times throughout the steaming process.

The amount of spinach will reduce considerably after it has been steamed. Drain the spinach off by pressing against it gently with a spoon to remove any excess water. Spinach can be used in many different ways and in lots of delicious healthy spinach recipes including spinach omelette, dip, sauce, smoothies, salad, pie, and soup.

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