Spinach

Spinach is a highly nutritional green the has been cultivated across the world for centuries.  Not only does it contain a high concentrations of nutrients, but it is also a somewhat hardy plant, meaning it can flourish in some colder climates.

Spinach contains a wealth of antioxidants, especially when eaten fresh, steamed, or quickly boiled.  Over-boiling can significantly reduce the nutrient content though, and microwaving is a good alternate option to retain more nutrients if longer cooking is necessary. 

Spinach is a very good souce of vitamins A (especially lutein), C, E, and K.  It is also a rich source of minerals, including magnesium, manganese, folate, betaine, iron, vitamin B2, calcium, potassium, vitamin B6, folic acid, copper, protein, phosphorus, zinc, niacin, selenium and omega-3 fatty acids.

Though spinach may seem to be high in calcium, it should be noted that the particular form of calcium in spinach, combined with the high level of oxalates (prevents some mineral absorption), have the effect of making only about 5% of the calcium available to be absorbed by the body.

Spinach's slightly bitter flavor lends itself well to mixing in salads, or eating alone.  Cooked or wilted spinach can be added to many dishes to boost flavor and nutirent content.  Spinach can also be juiced to add a powerful shot of antioxidant/vitamin/mineral-rich flavor to smoothies, juice cocktails, etc.

In the conventional farming world, spinach is ranked as having one of the highest pesticide contamination levels amongst all produce.  Organic spinach, or spinach grown using organic practices (such as on The Farm) is strongly recommended to avoid ingesting high levels of pesticides.

 

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Storage tips:

Fresh spinach loses much of its nutritional value if stored openly more than a few days.  Refrigeration slows this process, but spinach should be used within a week.

Store loosely in an open bag in the vegetable crisper.  Do not wash the leaves until ready to prepare, as any remaining water left on the leaves will speed the wilting process in storage.