English or common spinach (Spinacia oleracea) is a vegetable from the Amaranthaceae family. A very nutritious plant know for its edible leaves.

Spinach was the favourite vegetable of Catherine de Medici, an historical figure in the 16th century. When she left her home of Florence, Italy, to marry the king of France, she brought along her own cooks, who could prepare spinach the way she especially liked. Since this time, dishes prepared on a bed of spinach have been referred to as "a la Florentine" in her honour.

The French term "a la florentine" in recipes indicates that the recipe has spinach as a major ingredient.

A little spinach trivia, it is believed that Spinach has long been linked to prosperity. Eat spinach and increase your chances of making more money!

History and Origin
It is believed that spinach was a wild edible green plant found in ancient Persia (Iran).

Research indicates that in 647 AD spinach was introduced to China where it was referred to as the “Persian green.”

Spinach was introduced by the Moors of North Africa to Spain in the 11th century.

By the Middle Ages, spinach was grown and sold throughout the rest of Europe, and in England was known as the “Spanish vegetable.” It was not until the 1400’s that spinach became a staple in Mediterranean cooking.

Research indicates that spinach, which does not grow well in hot weather, was successfully cultivated in the hot and arid Mediterranean climate by Arab agronomists through the use of sophisticated irrigation techniques as early as the eighth century A.D.

Nutrient Database - USDA (United States Department of Agriculture)

Reference Values for Nutrition - FDA U.S. Food and Drug Administration

Diabetes management (Spinach contains the antioxidant alpha-lipoic acid (ALA), which may help manage diabetes by lowering blood sugar, increasing insulin sensitivity, and reducing oxidative stress). ALA may also help with diabetic neuropathy symptoms, but more research is needed to confirm these benefits in humans, especially when taken as a supplement.

Eating a diet rich in fruits and vegetables may help reduce the severity of asthma symptoms and lessen the risk of attacks. Antioxidants, such as vitamin C, vitamin E, and beta carotene, may all assist lung function, and spinach contains all three. Learn more about asthma and diet.

Spinach helps keep the heart healthy (primarily because of its high potassium content, which helps to lower blood pressure by reducing the effects of sodium in the body and by helping to relax blood vessel walls). A diet rich in potassium from foods like spinach can help manage or lower high blood pressure, a significant risk factor for heart disease. 

Spinach is excellent for eye, skin, and hair health (due to its high levels of lutein and zeaxanthin, which protect the macula and can delay age-related eye conditions). The vitamin C in spinach supports collagen production for healthy skin and hair, while vitamin A is essential for vision and skin renewal.

Spinach offers antioxidant benefits through its Vitamin A (from carotenoids), Vitamin C, and Vitamin E content, which protect cells from damage caused by free radicals. These vitamins contribute to a range of health benefits, including supporting immune function, maintaining healthy vision and skin, and reducing the risk of chronic diseases like certain cancers and age-related macular degeneration.

Improves bone health (Yes, spinach improves bone health because it is rich in Vitamin K, a nutrient essential for bone formation and maintenance). Spinach helps the body produce osteocalcin, a protein that improves bone density and toughness. Increased intake of vitamin K from leafy greens like spinach has been linked to a reduced risk of bone fractures.

Blood Pressure lowering (Spinach helps lower blood pressure due to its high potassium content, which helps the body excrete excess sodium and water, thereby relaxing blood vessel walls). The potassium in spinach counteracts the negative effects of high-sodium diets, which are a risk factor for high blood pressure. Additionally, spinach contains nitrates and magnesium, which further support healthy blood pressure levels by helping to produce nitric oxide, a molecule that expands blood vessels.

Spinach promotes regularity (because it is rich in both insoluble fiber and water). The fiber adds bulk to stool, making it easier to pass, while the water helps to keep it soft and move through the digestive system. Together, these components prevent constipation and promote a healthy, regular digestive tract.

Cancer prevention (Spinach and Health: Anticancer Effect). Spinach A Superpower Against Colon Cancer.

Spinach contains a good amount of non-heme iron, a type of iron the body absorbs less efficiently than the heme iron found in meat. While the high content of polyphenols in spinach can inhibit iron absorption, consuming spinach with Vitamin C-rich foods (like bell peppers or citrus) or healthy fats can significantly improve how much iron your body absorbs. Therefore, while not as high in iron as meat, spinach remains a valuable part of a diet for preventing iron deficiency, especially when paired with iron-absorption enhancers. 

Iron Deficiency (spinach contains a good amount of non-heme iron, a type of iron the body absorbs less efficiently than the heme iron found in meat). While the high content of polyphenols in spinach can inhibit iron absorption, consuming spinach with Vitamin C-rich foods (like bell peppers or citrus) or healthy fats can significantly improve how much iron your body absorbs. Therefore, while not as high in iron as meat, spinach remains a valuable part of a diet for preventing iron deficiency, especially when paired with iron-absorption enhancers.

Spinach is indeed a rich source of Vitamin K (This vitamin is essential for blood clotting and bone health). However, the absorption rate of Vitamin K from spinach is lower than from a supplement or oil because it is tightly bound within the plant's cells. Consuming spinach with a small amount of fat can improve absorption, but for most people, the health benefits of this low-calorie, low-fat vegetable are excellent.

Induced asthma by a natural isomer mixture of beta-carotene

Spinach - Blood Pressure Lowering – Studies 1 2 3  (Spinach helps lower blood pressure due to its high potassium and nitrate content). Potassium helps the body get rid of excess sodium, which can raise blood pressure, while nitrates are converted to nitric oxide, a compound that relaxes blood vessels. Studies have shown that consuming spinach can effectively lower blood pressure and improve heart health.

Spinach - From Wikipedia, the free encyclopedia

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