Spinach (Spinacia oleracea)

Introduction:

Spinach is a popular leafy vegetable that is particularly rich in vitality and nutrients. It has a full, strong and slightly bitter taste.

Use/Preparation:

Spinach is used raw as a salad, steamed as a vegetable, in soups, as a filling for pasta, on pizza, in casseroles or in smoothies.

Health:

The vegetable provides the body with valuable minerals, vitamins and proteins. Besides a lot of iron, spinach contains calcium, magensium, potassium, iodine and phosphorus. Beta-carotene, which is converted into vitamin A in the body, and vitamin C are also found in the dark green leaves. But oxalic acid, which makes spinach taste slightly bitter, is also present and can have a negative effect on nutrient absorption. Ingested in high quantities, oxalic acid can lead to symptoms of poisoning, but this is not usually achieved in a balanced diet.

Alternatives:

Swiss chard and sorrel are leafy vegetables that make excellent alternatives, partly because of their similar ingredients. The leaves of turnips can be used as a substitute. Pak choi also tastes similar.

Back to tested foods

Average nutritional values raw	per 100 g
Energy (kcal/kJ)	23/97
Fat	0,4 g
Healthy fatty acids	0,06 g
Carbohydrates	3,6 g
Sugar	0,4 g
Protein	2,9 g
Salt	0 g