The Superfood Power: Why You Should Add Spinach to Your Plate
February 16, 2023
5 min read
Good nutrition is key to living a healthy life, and leafy greens like spinach play an important role in providing sustenance for your body. But did you know this humble vegetable has more health benefits than any other vegetable?
Spinach is packed with protein and contains vitamins and minerals your body needs for proper growth and cardiovascular function. So why should you be adding spinach to your plate?
Let's look at how spinach can benefit your health and some creative ways to incorporate it into your diet.
What Is Spinach?
Spinach is a dark, leafy green vegetable packed with vitamins and minerals. It is a rich source of vitamin A, calcium, iron, magnesium, potassium, and fiber. Spinach is also very low in calories and contains no cholesterol. It can be cooked or eaten raw in salads or sandwiches and can be used to add color and flavor to many dishes.
Spinach comes in two varieties—upright baby spinach leaves or flat-leafed ones. The upright baby spinach leaves are a more tender and slightly sweeter flavor than the flat-leafed variety. Both types have similar nutritional benefits, so either type can be used in cooking.
6 Reasons Why It Is Considered A Superfood
Whether you're aiming to up your nutritional game or just trying to figure out which veggies pack the biggest punch, spinach is an obvious choice. Spinach has been a beloved health food for centuries, with its ability to provide abundant vitamins, minerals, and antioxidants, making it rightfully earn its title as one of the healthiest foods! But what makes it so powerful?
Let's dive into six reasons why this green leafy veggie should be part of every healthy lifestyle plan.
1. Rich in Nutrients
Spinach is a nutritional powerhouse, providing an array of essential vitamins and minerals. It is particularly high in vitamins K, A, C, folate, and iron. Vitamin K is essential for bone health. Vitamin A is important for vision and skin health, and Vitamin C helps to strengthen the immune system and promote collagen production. Folate and iron are vital for the production of red blood cells.
2. Low in Calories
Despite its wealth of nutrients, spinach is low in calories, making it a great food to include in weight loss diets. Its high fiber content also helps to keep you feeling full and satisfied, which can help to reduce your overall calorie intake.
3. High in Antioxidants
Spinach is packed with antioxidants like Vitamin C and Vitamin E, which guard the body against free radical damage and may lower the likelihood of illnesses like cancer and heart disease.
4. Anti-inflammatory Properties
Spinach also contains anti-inflammatory compounds, such as alpha-lipoic acid and quercetin, which can help to reduce inflammation in the body. This can reduce the risk of chronic diseases such as cancer and heart disease.
5. Good for Eye Health
Spinach is also a great food for eye health due to its high Vitamin A and lutein levels. Vitamin A helps to prevent age-related macular degeneration, while lutein helps to protect the eyes from harmful UV rays.
6. Easy to Incorporate into Your Diet
Spinach is an all-around food that can be eaten raw in salads, added to sandwiches and wraps, or cooked in a variety of dishes. It's also a great ingredient to add to smoothies or juice.
5 Delicious Ways to Incorporate Spinach Into Your Diet
Do you love spinach but feel like you need to make the most out of it? Spinach is one of those amazing ingredients that can be incredibly versatile and used in a variety of dishes.
Here are five easy ways to make the most of spinach and enjoy its nutritional benefits today!
1. Add To Soups
Soups are a great way to enjoy a variety of vegetables in one meal - and spinach makes an excellent addition. Whether you're making a vegan vegetable soup or just adding some cooked greens to your favorite meaty recipe, spinach can be easily thrown into your pot as it cooks and will quickly absorb all the delicious flavors around it.
2. Use As A Salad Base
Raw spinach is perfect for salads and can add a fresh, crisp texture while still soaking up all the other flavors combined with it. Try marinating feta cheese in balsamic vinegar, then topping over raw spinach leaves for a flavorful salad that's packed with vitamins A and C.
If you want something heartier, try adding grilled chicken or chickpeas to give your salad more protein content.
3. Mix Into Smoothies
Smoothies are a convenient way to consume your daily recommended fruits and veggies while on the go—just throw whatever ingredients you have on hand into your blender, then hit blend!
For an extra health boost, try adding some fresh (or frozen!) spinach leaves along with a banana or other frozen fruit for an indulgent-tasting yet nutrient-dense smoothie that will keep you fuller longer.
4. Cook With Other Veggies
Sautéing spinach in olive oil with garlic and other vegetables is such an easy way to enjoy this flavor-packed superfood—plus, there's no end to what combinations you can come up with!
Try adding sautéed mushrooms and onions or roasted bell peppers for a dish everyone at home will love. Or if you're short on time, try roasting them alongside broccoli or cauliflower florets in the oven for a fast side dish full of nutrition.
5. Toss In Pasta Dishes
Pasta dishes work well with almost any vegetable—but they especially pair nicely with cooked spinach leaves! Throw them into your favorite lasagna bake or mix them into penne pasta dishes with tomatoes and mozzarella cheese for a quick meal that packs tons of flavor without additional ingredients like cream or butter needed. Plus, cooked spinach adds even more fiber which helps promote overall gut health too!
Power Up Your Health with Spinach
Spinach is an incredibly nutritious vegetable that should be included in everyone's diet on a regular basis. Whether you're tossing some fresh leaves into salads or sautéing them up as a side dish—there are plenty of ways you can enjoy this superfood power-packed veggie! So start adding some delicious spinach dishes into your weekly meal plan today and reap all the amazing health benefits that come along with it!
