WHAT IS THE NUTRITIONAL VALUE OF BABY SPINACH?

Baby spinach, a jade-green leafy vegetable, is higher in nutrient content than virtually any other food. This delicate vegetable is very low in calories and makes a nutritious and colorful addition to your salads. Baby spinach may have a delicate texture but its flavor is bold. It is more tender than regular spinach because it has a higher water content.

Basic Nutrient Values
According to Ready Pac, 2 cups or 6 oz. of raw baby spinach provides 20 calories, 2 g protein, 0 g fat, 3 g carbohydrates, 2 g dietary fiber and 65 mg sodium. Baby spinach is rich in many micronutrients, including vitamins K, A, C and folate; and the minerals iron, calcium, magnesium and potassium. If you do not consume raw spinach within a few days, many of the vitamins are destroyed.

Vitamins
Baby spinach is very high in vitamin K, A, C and folate. A 2 cup serving of raw baby spinach meets over 25 percent of the Recommended Daily Value or DV for vitamin C and nearly 400 for vitamin K. Vitamin K is essential for normal blood clotting and, in addition, is important for maintaining bone health. Vitamin A is needed for healthy eyesight as well as proper growth and development and, along with vitamin C, helps protect the body's cells and supports immune system function. Folate offers cardiovascular benefits and promotes a healthy pregnancy.

Mineral Absorption
Spinach is rich in calcium -- but it is poorly absorbed by the body because it contains naturally occurring substances known as oxalates. Oxalates bind calcium and prevent most of it from being absorbed by the body. According to the World's Healthiest Foods website, on average, your body absorbs about 10 percent of the calcium in spinach. While cooked spinach is rich in iron, plant foods contain a form of iron called non-heme iron. This form is not as well absorbed and utilized by the body as heme-iron, found in animal foods such as meat. Vitamin C enhances non-heme iron absorption, however.

Mineral Benefits
Although spinach is not the best way to meet your calcium requirements, it is still an excellent source of non-heme iron, magnesium and potassium. Iron is essential for oxygen transport throughout the bloodstream and a healthy immune system. Magnesium, along with vitamin K, is important for maintaining strong, healthy bones, aids in muscle relaxation and, along with potassium, helps regulate blood pressure.

Source: http://www.livestrong.com/article/258415-what-is-the-nutritional-value-of-baby-spinach/

WHAT SPINACH IS GOOD FOR?

Spinach is a dark leafy green vegetable that provides a range of nutrients and essential vitamins. It can be eaten cooked or raw, or blended into smoothies to add a nutritious kick to health shakes. Spinach is low in calories and high in nutritional value, making it a great addition to diets. Spinach is inexpensive and readily available both at local farmers markets and in grocery stores. It can also be grown relatively easily in a household garden.

Nutritional Value
Spinach is rich in a number of essential vitamins and minerals, including magnesium, folate, iron, calcium, manganese, potassium, phosphorus, zinc, copper and vitamins K, C, E, B2 and B6. Spinach is also a good source of protein, dietary fiber and omega-3 fatty acids, Naturally-Healthy-Eating.com reports. Spinach is very low in calories, making it a logical addition to a calorie-controlled diet. Spinach also offers a high number of flavonoids, which act as antioxidants to control the number of free radicals that can cause health complications in the body.

Health Benefits
The flavonoids in spinach provide protection against free radicals in the body, protecting against cholesterol buildup and even helping build your body's defenses against cancer. The folate in spinach keeps your cardiovascular system healthy, while the magnesium keeps your blood pressure low. Some of the nutrients in spinach have anti-inflammatory properties, offering protection against inflammatory diseases such as arthritis, asthma, osteoporosis and migraine headaches. The high iron content in spinach is of particular value to menstruating women and growing children, who need the extra iron in their diet to help carry oxygen to their red blood cells.

Cooking
Spinach can be easily incorporated into many dishes. It can be steamed lightly as a side dish, added into stir-fry or curry or simply boiled. Boiling spinach removes the acid from the leaves, so always boil with the lid off the pot and discard the remaining water when finished. Add spinach to dishes at the very end of the cooking process, as the leaves are delicate and will wilt quickly once they begin to cook.

Raw
Raw spinach retains more of its nutritional value, as the cooking process can leach some of the essential nutrients from the delicate leaves. Make a spinach salad by tossing spinach leaves with raw chopped vegetables and nuts. Raw spinach is a great ingredient to add to health shakes to quickly and easily increase the nutritional value. Add raw spinach leaves to sandwiches in place of lettuce, which contains far fewer nutrients, or simply munch on spinach leaves as a snack throughout your day.

Source: http://www.livestrong.com/article/492640-what-spinach-is-good-for/