These Health Benefits of Spinach Will Make You Want to Eat it at Every Meal

Popeye was onto something when he ate this superfood by the can. Often eclipsed by its trendier produce aisle neighbors kale and “supergreens,” the health benefits of spinach prove that you shouldn’t overlook the tender leafy green. Discover more about the origins of spinach, how much spinach to eat plus easy and tasty ways to add more to your diet (yes, even if you’re not so fond of the flavor!). RELATED: Confessions of an RD: I’m Not Even Close to a “Perfect” Eater  What is Spinach, Really? Spinach is technically part of the chenopodiaceae family, making it a cousin to beets, chard and quinoa. Spinach generally comes in one of three varieties—savoy, semi-savoy and smooth leaf—and its flavor is a mash-up of the bitter beet greens and just-a-hint-salty chard leaves. Although fresh spinach is available all year at the supermarket, it’s best and in season between March and June. A 2-cup serving or raw spinach has the following nutrition information, according to the USDA’s FoodData Nutrition Database: Calories: 12 Protein: 2 grams Fat: 0 g Carbohydrate: 2 grams Sugars: 0 grams Fiber: 2 grams Sodium: 40 milligrams The USDA defines a cooked serving as 1-cup of cooked spinach, which offers: Calories: 49 Protein: 6 grams Fat: 1 gram Carbohydrate: 8 grams Sugars: 1 gram Fiber: 5 grams Sodium: 412 milligrams The Biggest Health Benefits of Spinach In addition to being low in calories and fairly high in fiber, spinach is an excellent source of several vitamins and minerals. Vitamin C, which promotes glowing skin and bolsters the immune system. Vitamin K helps blood clot properly (in other words, if you have a cut, this ensures you don’t bleed too much) and maintains bone strength. Research suggests that people low in vitamin K are at increased risk of osteoporosis.  Folic acid assists with normal cellular function and tissue growth, and is especially important for pregnant women. Iron, which is an essential mineral that aids in hemoglobin production so the body’s tissues can receive enough oxygen.  Calcium for strong bones and proper communication within your nervous system. (Note: If you’re prone to kidney stones, work with a registered dietitian to determine the ideal amount of greens, including spinach, to include as part of a healthy diet.) Other compounds in spinach—including lutein, kaempferol, zeaxanthin and quercetin—can help support eye health, reduce chronic inflammation and lower risk for certain cancers.  RELATED: Brain-Healthy Foods to Help You Focus Better Today How Much Spinach Should We Eat? The Dietary Guidelines for Americans suggests you aim to eat 1 cup of leafy greens (spinach or otherwise) each day as part of your recommended produce servings of 2 ½ cups of vegetables and 2 cups of fruit. At Nutritious Life, we suggest focusing on getting in greens twice a day (for example, a handful of spinach in a smoothie for breakfast and Romaine on your lunchtime sammie) to easily meet your needs and reap all benefits.  Seek out fresh spinach that looks fresh and is medium to dark green in color. Refrigerate and store spinach in a loosely-packed, fully-sealed bag or container. Don’t wash the leaves until you’re ready to consume them, as that may speed up spoilage. Stored dry and at the proper temperature, spinach should keep well for about 4 days. If cooking raw spinach, frozen spinach or canned spinach, opt for steaming, sautéing or microwaving spinach rather than boiling to preserve the nutrients. (The latter allows the vitamins and minerals to leech out into the water.) Frozen and canned spinach both have longer shelf lives and should be just as nutritious as raw, as long as no additional sodium or other additives are included. Check the ingredient list, which should have as few ingredients as possible. And, remember to go for BPA free cans if you go that route. RELATED: The 7-Day “Eat Your Greens” Challenge  How to Eat Spinach Any Meal of the Day Nope, you don’t have to eat it straight from the can like Popeye or as plain ol’ raw greens. (We’re not about that crazy low-cal “detox” life!) If you’re feeling indecisive or are unsure of how to get your fix of this superpowered leafy green, pick one of the meal ideas below featuring a homemade and/or healthy-ish store-bought option that features spinach in a unique and delicious way. Breakfast Banana Spinach Turmeric Smoothie  Spinach Banana Pineapple Smoothie Lunch Chicken Stir Fry with Spinach and Bok Choy Dole Spinach Miso Crunch Premium Salad Kit ($4.49, instacart.com) Veggies Made Great Spinach Bake ($3.49, instacart.com) .com) Snack Cooked Spinach and Pine Nuts Good & Gather Spinach Dip ($3.99, target.com) Strong Roots Spinach Bites ($4.99, instacart.com) Dinner Broiled Salmon with Spinach Spinach Salad with Pomegranate Dressing Dr Praeger’s Spinach Littles ($4.99, target.com) (photo credit: Shutterstock) 

No Fail Ways to Become a Green Juice Pro

So many people assume green juice is not for them. They claim they don’t like vegetables. They fear it won’t be yummy. The color is off-putting. Sipping something you normally use a fork for is just…weird. And die hard green juicers seem nutritionally elite, right? Willing to compromise their taste buds in the name of super fuel, they’re like the Ironmen of healthy eating, and casual joggers feel, well, inadequate. But here’s the real deal. You don’t need to be an Ironman. You can simply have a cute pair of running shoes in your closet that you break out for a slow walk on a sunny day, and the nutrition community will love you all the same.   So yes, while there is definitely a continuum of green—from beginner to advanced—there is a place for you on the spectrum. No Fail Ways to Become a Green Juice Pro 1. You do need a juicer to make a green juice, but you do not need to buy the fanciest one out there. A blender can work for some recipes, but cannot separate the pulp from the juice, making it thick and less juicy and technically a smoothie. 2. Even if you don’t care for cooked broccoli, kale, collards or cucumbers, for example, you may like them in a raw juice—many times the flavors are more mild raw and combined with other ingredients. 3. Choose produce that is fresh and healthy in appearance. 4. Try to juice immediately prior to drinking. Once the juice is made, it starts losing its nutritional powers. Green juices are sensitive to time (how long from when they are made until consumed), temperature (heat can diminish some of the vitamin potency) and storage (air and clear glass containers can also make the juice less potent). 5. You can find commercially prepared juices in stores nationwide. But beware: to preserve their integrity on the shelf, there is often added sugar, usually in the form of juice, so choose selectively. The key here is to find a bottle with greens in it—not a green bottle with sugar in it. 6. A juice can be a great break from salad boredom but shouldn’t replace chewing your veggies. Try one in place of a snack with a handful of nuts. Or, if you’re not much of a breakfast person, a green juice and an ounce of cheese can be a great start to the day. 3 Green Juice Recipes Beginner Green Juice ½  head of romaine lettuce ½ cucumber 6 spinach leaves 1 green apple Clean all produce well. Toss in the juicer in order and drink immediately. Intermediate Green Juice (while the ingredients may seem intimidating, the flavor is mild) 2 celery stalks 1 cup kale or spinach ½ cucumber 1 cup wheat grass ½ lemon, peeled Clean all produce well. Toss in the juicer in order and drink immediately. Advanced Green Juice ½ cup broccoli 3 celery stalks 1 handful fresh parsley 1 handful fresh spinach ½ cucumber ½ inch fresh peeled ginger 1 teaspoon spirulina 1 lemon, peeled Clean all produce well. Toss in the juicer in order and drink immediately.