Spinach Nutrition Facts

Spinach is a rich source of iron and calcium and we all know that. However, there are several other nutritious contents in spinach that most people do not know about. Even a small serving of spinach can have great benefits for people. In spite of being vegetable, spinach has a high content of iron and calcium. It also has the B complex vitamins like thiamin. It has folic acid which is very good for nursing and pregnant women especially.

It contains huge lists of proteins and amino acids that play various important roles in our body. Eating a bowl of spinach everyday can help us lose weight, and is ideal for people looking to lose those extra pounds.

There are many varieties of spinach like some are with crinkled leaves and some have smooth leaves. Also, they vary in sizes. Spinach grows throughout the year, and it is available in all countries. In the United States, spinach is not used in main course cooking, but it is found as a stuffing in several dishes.

Also, spinach has high water content, but it is still very low in calories. Here are some nutritional facts on spinach for each serving of 100 grams.

Carbohydrates                          3.6 g
          Sugars                                       0.4 g
          Dietary fiber                               2.2 g
          Fat                                             0.4 g
          Protein                                       2.2 g
          Vitamin A                                    9400 IU
          Beta carotene                           5626 mcg
         Folate                                       194 mcg
          Vitamin C                                    28 mg
          Vitamin E                                    2 mg
          Vitamin K                                    483 mcg
          Calcium                                       99 mg
          Iron                                            2.7 mg

Hundred grams of spinach can give you 20 kilocalories of energy.

Vegetable Gardening :

• Baby Corn	• Beans	• Beets	• Broccoli
• Brussel Sprouts	• Cabbage	• Carrot	• Cassava
• Cauliflower	• Celery	• Corn	• Cucumber
• Eggplant	• Garden Peas	• Garlic	• Gourds
• Holy Basil	• Kaffir Lime	• Lettuce	• Morning Glory
• Mushroom	• Okra	• Onion	• Parsley
• Peppermint	• Potato	• Pumpkin	• Radish
• Rhubarb	• Shallot	• Spinach	• Squash
• String Bean	• Sweet Pepper	• Sweet Potatoes	• Tomato
• Zucchini

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Different Ways To Cook Spinach

Spinach can be very tasty if cooked properly. The healthiest way to cook spinach is perhaps steaming it. That way most of the goodness is maintained. Spinach has high water content and you need to add very little water for steaming. The vegetable will cook on its own. You can cook spinach by placing it in a colander kind of vessel over a pot of boiling water. The steam is enough to cook it thoroughly. More..