SPINACH

Spinach (Spinacia oleracea) is a popular green leafy vegetable consumed raw or cooked. Native to central and western Asia, spinach is related to amaranth, quinoa, beet and chard. The leaves are alternate, oval to triangular in shape, mostly flat, and varied in size, with the leaves at the base of the plant being larger than the leaves higher up the stem.

Spinach is a very good source of carotenoids (beta-carotene, lutein and zeaxanthin), flavonoids (kaempferol and quercetin) and dietary nitrates, as well as a good source of dietary fiber, especially insoluble fiber, and protein. It also contains good amounts of iron, calcium, magnesium, phosphorus, potassium, copper and manganese, and vitamins C, E, K, B6, thiamin, riboflavin and folate.