Spinach is available all year round but is in season during the spring (March - June). It is well known for its nutritional qualities and has always been regarded as a plant with remarkable abilities to restore energy, increase vitality and improve the quality of the blood.
There are sound reasons why spinach would produce such results, primarily the fact that it is rich in iron. Iron plays a central role in the function of red blood cells which help in transporting oxygen around the body, in energy production and DNA synthesis.
Spinach is also an excellent source of vitamin K, vitamin A, vitamin C and folate as well as being a good source of manganese, magnesium, iron and vitamin B2. Vitamin K is important for maintaining bone health and it is difficult to find vegetables richer in vitamin K than spinach.
Nutrition Stats
Serving Size: 1 cup raw spinach
7 calories
.9 g protein (2% DV)
1 g carbohydrate
0.7 g dietary fiber (3% DV)
29.7 mg calcium (3% DV)*
81 mg iron (4% DV)
14.7 mg phosphorous (1% DV)
167.4 mg potassium (4% DV)
23.7 mg magnesium (6% DV)
8.4 mg vitamin C (14% DV)
2813 IU vitamin A (56% DV)
.059 mg vitamin B6 (3% DV)
.61 mg Vitamin E (2% DV)
145 ug vitamin K (181% DV)
.16 mg zinc (1% DV)
*The calcium in spinach has been shown to have low bioavailability.
Health Benefits of Spinach
Besides vitamins and nutrients, spinach is filled with nitrates and glycolipids, which may reduce inflammation. Here’s what e Spinach host :
It may reduce oxidative stress, promote eye health, fight cancer, and regulate blood pressure.
The glyco-lipids in spinach promote the body’s production of nitric oxide (NO), which helps dilate blood vessels and reduce atherosclerosis.
Keep blood glucose in check: Nitrates may also help lower blood sugar levels.
Build muscle: Yep, nitrates again. They’ve been shown to enhance athletic performance by improving blood flow and muscle contractions.
Reduce your risk of cancer: Spinach contains a chemical called N-oxalylglycine (NOG) that has a potential tumor-suppressing effect.
-Toast the sesame seeds: If you haven't already toasted the sesame seeds, do that first. Heat a stick-free skillet on medium high. Add raw sesame seeds and use a spatula or wooden spoon to stir.
The seeds may make a popping noise and jump up, almost like popcorn. They will toast very quickly, so stir constantly until they begin to brown and smell like they are toasted.
Remove from pan into a separate bowl as soon as they are done.
-Cook garlic and spinach in sesame oil: Heat 2 tablespoons of the sesame oil in a large skillet over medium heat. Once the oil is hot, add the garlic. As soon as the garlic begins to sizzle, add the spinach and cook, stirring occasionally, until the spinach is completely wilted. Turn the heat to low.
-Add sugar and soy sauce: Stir in the sugar and soy sauce. Remove from the heat. Add salt to taste.
-Serve hot, warm, room temperature, or cold, drizzled with the remaining sesame oil and sprinkled with sesame seeds.
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