Spinach, raw (vegetable spinach)

Culinary Uses

Spinach, also called vegetable spinach or garden spinach, is excellent raw as a leafy green. The tender spinach leaves harvested in March (baby spinach) taste particularly delicious raw. Later, the stem becomes somewhat woody and the leaves develop a more bitter taste. These spinach leaves are usually cooked and used as a vegetable. Of the various spinach varieties ^, flat-leaf spinach is typically better suited for processing and salads, while Savoy and semi-Savoy varieties are often preferred for cooking.

The way spinach is prepared can affect the availability and absorption of its nutrients, especially the phytochemicals it contains.^4,8 Chopped or pureed spinach is ideal and makes a good base for sauces, salad dressings, soups, and smoothies . Cooked and pureed into a thick soup, it is traditionally served with potatoes (and eggs) in German cuisine. A refreshing juice can also be made from raw, freshly pureed spinach. Half a glass of fresh spinach juice a day provides a nutritious boost.³

Stews and curries are enhanced with a spinach topping. Blanching garden spinach reduces its slightly metallic, bitter, and astringent taste, and also lowers the nitrate content. The water-soluble nitrate remains in the cooking water. Unfortunately, important nutrients are also lost in the process.

Spinach also pairs well with dishes that include naturally high-fat ingredients such as nuts (macadamia, walnuts, etc.) or avocado, for example, in wraps. It is also suitable as a vegetable side dish for pasta, rice, or casseroles. You should avoid adding extra oils or butter, as they do not improve bioavailability and can do more harm than good.

Vegan recipe for grain soup with spinach broth

Ingredients (for 4 people): 1 bag of spinach (approx. 125 g), 1.5 l vegetable broth, 270 g red lentils, 270 g pearl barley, a bunch of parsley (approx. 60 g), 2-3 jalapeños, 5 cloves of garlic, 1 small piece of ginger, 2 tbsp soy sauce, a pinch of sea salt, a pinch of groundblack pepper.

Preparation: Bring the vegetable broth to a boil. Briefly blanch the spinach in the broth. Remove and set the wilted spinach aside. Add the pearl barley to the broth and bring to a simmer. Cook for 10-15 minutes, then add the red lentils. Simmer for another 15-20 minutes, until all the grains are tender. For the spinach-broth mixture, first slice and deseed the jalapeños and peel and slice the ginger. Place these ingredients, along with the garlic cloves, parsley, and spinach, in a blender. Add a little broth and blend until smooth. Add this mixture, along with the soy sauce, salt, and pepper, to the grain soup. Stir everything together and serve.

Vegan recipe for a spinach smoothie

Ingredients: 1 frozen banana, 60g spinach, 200ml plant milk (e.g. almond milk or oat drink), 1 tbsp nut butter (e.g. almond butter), 1 tbsp chopped dates, 1 tsp vanilla extract, a handful of ice cubes.

Preparation: Place all ingredients in a tall container or smoothie maker and blend until the desired consistency is reached.

Vegan recipes with spinach can be found under the note: " Recipes that have the most of this ingredient ".

This is not just for vegans or vegetarians: Vegans often eat unhealthily. Avoidable nutritional mistakes .

Shopping - Storage

Leaf spinach is available pre-packaged at major retailers such as Coop, Migros, Denner, Volg, Spar, Aldi, Lidl, Rewe, Edeka, Hofer, Billa, etc. The content of oxalic acid, nitrate, and secondary plant compounds depends on the season and the cultivation method. Whenever possible, choose organically grown spinach. When buying loose spinach at farmers' markets, pay particular attention to ensuring it has no brown or wilted leaves. Organic supermarkets like Denn's Biomarkt and Alnatura also carry organic spinach, though usually pre-packaged.

Spinach is in season in western Europe from February to May . Greenhouse-grown spinach is also available from domestic producers (Germany, Austria, Switzerland) until November. Outside of the season, frozen spinach is a good option.

The availability of spinach varies depending on the size of the store, its catchment area, etc. Our recorded food prices for the German-speaking countries (Germany, Austria, Switzerland) can be found above under the ingredient image – and by clicking, you can see how these prices have changed at different retailers.

To be found growing wild

Green (Good) Henry (Blitum bonus-henricus, syn.: Chenopodium bonus-henricus) is still called wild spinach. Like garden spinach, it also belongs to the amaranth family.¹²

It can be found throughout Central Europe, Great Britain, Scandinavia, Western Asia, and North America, mostly in semi-shaded woodland areas. Its uses are versatile: the young, unflowered leaves can be used like spinach, and the approximately 12 cm long shoots can be used like asparagus. The flowers, cooked, are considered a delicacy ^, and the seeds can be ground and mixed with flour for bread.

Storage tips

Spinach should not be stored at room temperature for too long. Under ideal conditions, refrigerated spinach will keep for about 10 days. Whether raw or cooked, the nitrate it contains (which is non-toxic in this form) is converted into nitrite by bacteria.^10,16

If you wish to store spinach for a longer period of time (up to about 10 months), we recommend briefly blanching it, rinsing it in ice water and then freezing it.

Ingredients - Nutritional Values - Calories

The composition and quantity of ingredients, including secondary plant compounds, vary extremely depending on the variety, growing conditions, processing methods, etc.

True spinach has only 23 kcal/100g, which is due to its high water content of over 90%. Carbohydrates (3,6%) are the main nutrients in the form off fiber (2,2%) and sugars (0,42%), while fat is negligible at 0,39 %. Compared to many other leafy greens, spinach is rich in plant-based protein at 2,9 %.

Spinach is rich in vitamin K, containing 483 µg/100g (covering many times – over 600% – the daily requirement). This value is comparable to garden cress (542 µg/100g). Higher amounts are found in kale (705 µg/100g), dandelion (778 µg/100g), and Swiss chard (830 µg/100g). Vitamin K is a fat-soluble vitamin that contributes to blood clotting.

Spinach is very high in folate at 194 µg/100g; similar to wakame at 196 µg/100g. The daily requirement is 300 µg. Legumes provide much more folate, such as edamame (303 µg/100g), kidney beans (394 µg/100g), and lentils (479 µg/100g), but their folate content decreases when cooked.

Furthermore, spinach contains a good amount of other vitamins, including 469 µg/100g of vitamin A, as RAE (retinol equivalent). Frozen and chopped spinach offers slightly more vitamin A at 586 µg/100g. For comparison, dandelion greens have a similar amount at 508 µg/100g, and lemon balm has twice as much at 1000 µg/100g.

Effects on Health

Is Spinach Healthy? Spinach has a very diverse vitamin and mineral composition, making it one of the most nutritious vegetables. Compared to other commonly consumed leafy green vegetables, spinach has higher levels of magnesium, potassium, and iron . It is also a good source of vitamin C, calcium, phosphorus, and sodium, and is rich in folic acid . ^7,8 Organically grown spinach had a higher vitamin C content than conventionally grown spinach. ⁷

Spinach has chemopreventive properties, partly due to its high glycolipid content. These glycolipids consist of monogalactosyl-diacylglycerol (MGDG), digalactosyl-diacylglycerol (DGDG), and sulfoquinovosyl-diacylglycerol (SQDG). In spinach, these glycolipids block DNA replication in tumors, thus inhibiting the proliferation of cancer cells, particularly in the gastrointestinal tract.^7,13

The high folate content of spinach can also lower homocystin levels in the blood, which contributes to coronary heart disease . Folic acid is also necessary for cell growth, protein metabolism, and ^, of course, fetal development. An increased need should be considered before and during pregnancy to prevent neural tube defects in the womb.

Secondary plant compounds

Many of the health benefits of spinach can be attributed to its secondary plant compounds. Our article on secondary plant compounds provides an overview of the classification of these groups, their occurrence in foods, and their potential effects on humans. Spinach contains, among others, the following secondary plant compounds:^5,7,8,13

• Isoprenoids: Triterpenes and terpenoids (steroids, saponins), tetraterpenes and terpenoids (carotenoids : β-carotene, lutein, violaxanthin, zeaxanthin)
• Polyphenols: Phenolic acids (hydroxybenzoic and hydroxycinnamic acids: p-coumaric acid), flavonoids, lignans, tannins, glycosides

However, it should be noted that the composition of secondary plant compounds in spinach can vary depending on the variety, harvest time, and growing conditions. Therefore, specific quantities are of limited use and should only be understood as a rough guide.

Spinach provides a range of secondary plant compounds such as beta-carotene (pro-vitamin A) and lutein and has one of the highest ORAC (oxygen radical absorbance capacity) values.^7,8

The phytochemicals in spinach play a role in regulating cell growth and proliferation, as well as in differentiating responses to potential carcinogens, thus offering protection against cancer. Furthermore, the carotenoid lutein has antioxidant and anti-inflammatory properties, improving oxidative stress and immune response. In spinach, this is primarily associated with a reduction in breast cancer, but also in esophageal and colon cancer.⁷

The pro-vitamin A (beta-carotene) and carotenoid lutein it contains have a positive effect on the eyes.^8,11 A comprehensive study by the NHS (Nurses' Health Study) and the HPFS (Health Professionals Follow-up Study) found that people over 50 who eat cooked or raw spinach are much less likely to suffer from vision loss due to degenerative changes in the retina.¹¹ Fresh spinach juice is extremely effective against anemia and is highly recommended for all athletes and adolescents during their growth phase. Half a glass a day ensures optimal results.^3,4

The bioavailability of carotenoids depends on factors within the food itself and on its preparation and processing. However, careful food preparation can also increase carotenoid absorption. Factors such as adding fat, chopping, or cooking increase their accessibility and thus their absorption. While fat always increases carotenoid absorption, it is significantly more efficient to thoroughly chop food (chew well, puree, etc.). Cooking contributes to the destabilization of cell walls and thus also to their availability, but at the same time destroys heat-sensitive components such as folate or vitamin C and can also reduce the bioavailability of carotenoids. For this reason, chopping plays the most important role.

Dangers - Intolerances - Side Effects

Raw spinach contains oxalic acid. In some cases, the oxalate content is higher in mature plants than in unripe ones, but the season, growing method, and variety also influence the concentrations. Generally, the leaf blades contain more oxalic acid than the stems and petioles.¹⁴ Oxalic acid, which breaks down into hydrogen peroxide and carbon dioxide, can contribute to the formation of kidney stones in larger quantities.^13,14 Nevertheless, the amount of oxalic acid in spinach is often negligible and poses no threat to most people. However ^, people prone to kidney stones should exercise caution.^13,14

Certain minerals, such as calcium, form poorly soluble complexes, which makes their absorption through the intestines difficult. The presence of oxalate crystals can also hinder the bioavailability and absorption of calcium and iron from food.¹⁴ For this reason, a vegetarian diet for dogs also poses risks. Spinach should not be fed to puppies or dogs with kidney problems because of the oxalic acid it contains.²⁴ In humans, the consumption of vitamin C -rich foods, such as bell peppers and fruit, allows for better absorption of plant-based iron.²²

Excessive nitrogen fertilization, which occurs primarily in greenhouses, leads to an accumulation of nitrate in spinach. If the nitrate is converted into nitrite, it impairs oxygen transport in the body and can cause methemoglobinemia. This is particularly dangerous for children. Carcinogenic nitrosamines can form from nitrite and secondary amines during cooking. However, this rarely occurs with spinach.

Folk medicine - Natural remedies

Originally, spinach leaves were used as a remedy for flatulence and as a fever reducer for inflammation of the lungs and intestines. The seeds served as a laxative, but also helped with respiratory problems, hepatitis, and jaundice. Spinach is also said to help with loss of appetite. The blood sugar-lowering properties of spinach are also mentioned in folk wisdom.¹²

Ecological Footprint - Animal Welfare

The ecological footprint of a food product depends on various factors. These include the type of agricultural production (conventional vs. organic), seasonal, regional, or domestic production or import by truck, ship, or plane, different packaging types, and whether the product is fresh or frozen.¹⁷

According to CarbonCloud, leaf spinach from Germany has a CO₂ footprint of 0.17 kg _CO2 eq/kg. The Danish climate database Concito shows 0,48 kg CO₂ eq/kg. Cut and frozen spinach has a CO₂ footprint of 0,64 kg CO₂ eq/kg.¹⁹ This illustrates that food processing influences the value.

Spinach has a relatively low water footprint of 292 l/kg. Cauliflower, broccoli, and Brussels sprouts have a comparable water footprint. The global average water consumption for vegetables is 322 l/kg.

Detailed explanations of various sustainability indicators (such as ecological footprint, CO₂ footprint, water footprint) can be found in our article: What does the ecological footprint mean?

Global Distribution - Cultivation

The origin of spinach is not entirely clear. It is believed to have originated in Southwest and Central Asia, in present-day Iran.^8,12 In China, it was known as the herb of Persia. The Arabs brought it to Spain via North Africa. Spinach did not reach Northern Europe until the 12th century.⁸ A precursor to our modern spinach was cultivated as ispanage.¹⁵ Spinach is a popular vegetable in temperate zones worldwide.⁷

The main producing countries are China, the USA, Turkey, and Japan. In Europe ^, spinach is mainly grown in Belgium, France, and Italy. There are now varieties with lower oxalic acid content and a less bitter taste. Baby spinach is enjoying increasing popularity and is driving up demand for spinach cultivation. Due to their short shelf life, frozen and canned spinach products are popular in stores.⁸

Cultivation - Harvesting

This annual herbaceous plant reaches a height of up to 30 cm. It is a cool-season vegetable, which is also cultivated in temperate zones during the winter. Spinach grows best in slightly acidic, nitrogen-rich, loamy soil. It has shallow roots, requires moist soil, and a partially shaded location.^8,12

Spinach plants can be grown in summer or winter. Plants sown in August will yield a harvest in late autumn and winter. If you want to harvest in summer, sow between March and June. Summer varieties grow quickly due to the higher temperatures, while the leaves of winter varieties last longer. Spinach plants should be covered during periods of hard frost. The plant is not self-fertile and relies on wind for pollination. Since only one sex is found on a single plant, at least two plants of different sexes are required for pollination. Spinach combines well with strawberries, brassicas, onions ^, peas, and celery. Caution: High nitrogen fertilization (including manure) promotes nitrate accumulation in spinach plants.

The original type of spinach seed was prickly and winter-hardy. The round seed is now standard in the US and Europe and is better suited for summer cultivation.^8,12

The plants are very susceptible to grasshoppers, leaf miners, aphids, and bugs. Fungal diseases such as Cladosporium and powdery mildew are also common. When planting, ensure ample spacing between plants and check regularly for pest infestations.

Further information

True spinach (Spinacia oleracea) belongs to the amaranth family (Amaranthaceae),⁷ more precisely to the subfamily Chenopodiaceae (goosefoot family). The genus (Spinacia) also includes two other species: Spinacia tetrandra and Spinacia turkestanica.⁸

There are approximately 82 varieties of spinach, which are divided into three types according to the texture of their leaves: smooth, Savoy, and semi-Savoy spinach. Initally, the leaves are arranged in a rosette, later becoming alternate on the stem. The leaves can be round or pointed and have a flat to wrinkled (Savoy) texture; the flowers are small and yellow/green. They develop into a fruit cluster containing several seeds.

The former misconception that spinach contains excessive amounts of iron stems from two different assumptions. In 1890, the Swiss scientist Gustav von Bunge correctly determined that 100 g of dried spinach contained 35 mg of iron. This figure was mistakenly applied to fresh spinach, which contains only about one-tenth of that amount of iron. The second assumption is based on an accidentally misplaced decimal point, but this has never been proven.

Alternative names

The English name for spinach is spinach.

Other uses

Besides its use as a direct foodstuff, the chlorophyll contained in spinach leaves serves as a green food coloring. The leaves also provide a yellow dye.¹²