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Eating out right

Green leafy vegetables are probably the most important group of food. Green leaves are a great source of alkaline mineral and have many anti-stress properties. They are alsothe best form of chlorophyll which is acts as a body builder and is one of nature’s most important healers.

Spinach is a rich source of vitamin A (as beta carotene), vitamin K, folate, and potassium. It contains vitamin C and B6 and riboflavin.

The vegetable’s dark green leaves do contain many other valuable nutrients, especially the antioxidants and bioflavoids that help block cancer causing substances and processes. Cooking spinach helps to convert lutein into more bio-available forms.
A half cup of cooked spinach provides a full day’s supply of vitamin A and 105 mcg (micrograms) of folate, more than 25 per cent of the Recommended Dietary Allowance (RDA).Folate is especially important for women who are pregnant or who may be planning a pregnancy, because it helps prevent congenital neurological defects. Folate deficiency can also cause a severe type of anemia.

On the negative side, the nutritional benefits of spinach are somewhat offset by its high concentration of oxalic acid. Oxalic Acid can also pose a problem for people susceptible to kidney and bladder stones that form oxalates.

SERVING
Spinach can be served either raw or cooked. To avoid overcooking try steaming or stir-frying it. These cooking methods preserve texture and flavour and minimise the loss of many water soluble vitamins. Before serving spinach, be careful to remove any sand and dirt.