Foundation Diet and Health
The best perspective for your health
The best perspective for your health
The best perspective for your health
The best perspective for your health

Frozen chopped or leaf spinach

Although the iron content of spinach was originally exaggerated, it is indeed rich in iron. Spinach is low in calories and contains many vitamins and minerals.

Culinary uses:

Spinach (Spinacia oleracea) is a very popular vegetable. Young leaves can be eaten raw in salads, and spinach is frequently eaten as a cooked vegetable. ...
The seeds can be eaten raw or cooked. And the seeds can be sprouted and added to salads. ...
Spinach is and was used as a medicinal plant. It is used to treat bloating (carminative), and the leaves are considered to have laxative effects. Experiments have shown that spinach also has hypoglycaemic properties. Spinach was also used to treat kidney stones. The leaves were used to reduce fevers (antipyretic) and in the case of pneumonia or interitis, and the seeds were used in the treatment of breathing problems, hepatitis, and jaundice.

Nutritional information:

In a 100-g serving providing only 25-30 calories, spinach has a high nutritional value, especially when fresh, frozen, steamed, or quickly boiled. It is a rich source (20% or more of the Daily Value, DV) of vitamin A, vitamin K, magnesium, manganese, iron and folate (table). Spinach is a good source (10-19% of DV) of the B vitamins riboflavin and vitamin B6, vitamin E, calcium, potassium, and dietary fiber.
Spinach, along with other green, leafy vegetables, contains an appreciable amount of iron, attaining 12-20 % of the Daily Value in a 100-g amount of raw spinach. For example, the United States Department of Agriculture states that a 100-g serving of cooked spinach contains 3.57 mg of iron, whereas a 100-g ground hamburger patty contains 2.49 mg. However, spinach contains iron absorption-inhibiting substances, including high levels of oxalate, which can bind to the iron to form ferrous oxalate and render much of the iron in spinach unusable by the body. In addition to preventing absorption and use, high levels of oxalates remove iron from the body.

General information:

From Wikipedia: Spinach (Spinacia oleracea) is an edible flowering plant in the family Amaranthaceae native to central and western Asia.2

Commercial production, marketing, and storage:

Spinach is sold loose, bunched, packaged fresh in bags, canned, or frozen. Fresh spinach loses much of its nutritional value with storage of more than a few days. While refrigeration slows this effect to about eight days, spinach will lose most of its folate and carotenoid content, so for longer storage, it is blanched and frozen, cooked and frozen, or canned. Storage in the freezer can be for up to eight months.
The Environmental Working Group reported spinach is one of the dozen most heavily pesticide-contaminated produce products. The most common pesticides found on spinach are permethrin, dimethoate, and DDT. Spinach is high in cadmium contamination. An FDA study found more in boiled spinach in the early 1990s (0.125 mg/kg) than in the 320 other foods studied.
Spinach is packaged in air, or in nitrogen gas to extend shelf life. Some packaged spinach is exposed to radiation to kill any harmful bacteria that may be on the leaves. The Food and Drug Administration approves of irradiation of spinach leaves up to 4.0 kilograys; however, using radiation to sanitize spinach is of concern because it may deplete the leaves of their nutritional value. ... .

Interesting facts:

The comics and cartoon character Popeye the Sailor Man has been portrayed since 1931 as having a strong affinity for spinach, becoming physically stronger after consuming it. The commonly accepted version of events states this portrayal was based on faulty calculations of the iron content. In this version, German scientist Emil von Wolff misplaced a decimal point in an 1870 measurement of spinach's iron content, leading to an iron value ten times higher than it should have been, and this faulty measurement was not noticed until the 1930s. This caused the popular misconception that spinach is exceedingly high in iron that makes the body stronger.2

Literature / Sources:

  1. Deutschsprachiges Wikipedia. Spinat.
  2. Englischsprachiges Wikipedia. Spinach.