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Food of the Month: Spinach
3/16/2016 2:10:00 AM
Spinach is one of the most nutritious vegetables around.

Food of the Month: Spinach

Beaumont Health

Food of the Month: Spinach

Wednesday, March 16, 2016


We all know spinach is the super food that gives Popeye his super strength. Spinach’s bright, vibrant leaves are not only appealing to the eye, but incredibly nourishing as well. In fact, spinach is one of the most nutritious vegetables around!


Rich in iron, spinach plays a central role in energy production. It also contains a high amount of flavonoids that act as anti-inflammatory and anti-cancer agents. The flavonoid nutrients found in spinach also provide antioxidant benefits as well, including vitamin C, vitamin E and vitamin A.

Dark, leafy greens like spinach are important for maintaining bone health. The wealth of vitamin K1 provided by spinach prevents cells from breaking down bone. Spinach is also an excellent source of bone supportive nutrients including calcium and magnesium.


Cooking spinach actually increases the health benefits because it reduces the oxalic content, which in excess can inhibit the absorption of other important nutrients such as calcium. Spinach can also be eaten raw in delicious salads, omelets, and sandwiches. You can also add a handful of fresh spinach to amp up the nutrition in your favorite smoothie!

Nutrition Information
Spinach (1 cup)

  • Calories: 7
  • Total Fat: 0.1 g
  • Cholesterol: 0 mg
  • Sodium: 24 mg
  • Potassium: 167 mg
  • Total Carbohydrates: 1.1 g
  • Dietary Fiber: 13 g
  • Sugar: 0.1 g
  • Protein: 0.9 g
  • Vitamin A: 56%
  • Calcium: 3%
  • Vitamin C: 14%
  • Iron: 4%
  • Vitamin B-6: 5%
  • Magnesium: 6%


Healthy Berry and Spinach Smoothie


  • 2 cups frozen berries
  • 1 cup pain yogurt
  • ½ cup orange juice
  • ¼ cup fresh spinach
  • 5 strawberries


  1. Blend ingredients together until smooth

Lemon and Garlic Spinach


  • 1 (24 ounce) bag Baby Spinach
  • 1 1⁄2lemons, juice of
  • 4 -6 garlic cloves (finely chopped)
  • 2 1⁄2tablespoons butter
  • 3 tablespoons olive oil


  1. In large pot, add olive oil, butter, garlic and the juice of 1/2 lemon. (you may adjust olive oil/butter/lemon to your liking).
  2. Let cook over low heat for about 20 minutes so the flavors meld.
  3. Take off heat, add spinach, toss well and serve.