what is spinach vegetable

What vegetable can you use as a substitute for spinach?

The best substitutes for spinach

1. Kale. Since it has an almost identical nutrient profile and a very similar taste, you can easily substitute spinach for kale.
2. Collard Greens. Collard greens are very similar to kale and cabbage in texture. ...
3. Cabbage. ...
4. Watercress. ...
5. Beet Greens. ...
6. Swiss Chard. ...
7. Arugula. ...
8. Romaine Lettuce. ...
9. Microgreens. ...

What vegetables are similar to spinach?

Water Chestnut

• Calories:
• Carbohydrate:
• Fiber:
• Sugar:
• Protein:
• Potassium:
• Manganese:
• Copper
• Vitamin B6:
• Vitamin B2: Despite the name including “nut”, water chestnuts are a type of aquatic vegetable. Especially popular in Chinese cuisine, the water chestnut has grown in popularity around the world.

What is the vegetable that is much like spinach?

Similar to kale and spinach, it is a leafy green vegetable that is rich in nutrients, the main ones being vitamin K, vitamin A, vitamin C, magnesium, copper and manganese. Swiss chard also contains kampferol, a substance that helps protect your heart, and syringic acid, which helps with blood sugar control. 4. Artichokes

What are the benefits of eating raw spinach?

The benefits of eating raw spinach

1. Protection of the brain. Several components of spinach such as potassium, folate and various antioxidants provide neurological benefits to people who consume it regularly.
2. Regulation of blood pressure. Spinach is high in potassium and low in sodium. ...
3. Fight against certain cancers. ...
4. Strengthening bones. ...
5. Strengthening muscles. ...

What does spinach do for the body?

Spinach has vitamins and minerals like vitamin E and magnesium that support your immune system. This system keeps you safe from viruses and bacteria that cause disease. It also defends your body from other things that can hurt you, like toxins.

What is the local name for spinach?

Spinach (Spinacia oleracea) is a leafy green flowering plant native to central and western Asia. It is of the order Caryophyllales, family Amaranthaceae, subfamily Chenopodioideae....SpinachSpecies:S. oleraceaBinomial nameSpinacia oleracea L.10 more rows

What are 5 health benefits of spinach?

What are the 5 top health benefits of spinach?May help maintain good vision. ... May support energy levels. ... May support heart health. ... May support healthy bones. ... May be protective.

Is spinach the same as green?

Spinach (Spinacia oleracia) is one of the leafy green vegetables and it belongs to the family Amaranthaceae; it is of the order Caryophyllales. The leaves of spinach can be eaten fresh and raw or steamed for some minutes. Spinach is loaded with nutrients – water, carbohydrates, protein and negligible fat.

Is spinach a waterleaf?

Waterleaf is a vegetable that's known by many names. Its names include Ceylon spinach, Florida spinach, Surinam Purslane, cariru, and more. Even its scientific name is up for debate.

Who should not eat spinach?

People who are taking blood thinners, such as warfarin, should consult with their healthcare practitioner before eating large amounts of spinach ( 34 ). People who are prone to kidney stones may want to avoid spinach. This leafy green is also very high in vitamin K1, which can be a problem for people on blood thinners.

Can we eat spinach daily?

When eaten in moderation, spinach helps in reducing the risks of high blood sugar, high blood pressure, and cancer. Although it is safe for most people to eat a bowl of spinach per day, you should be careful to eat it in moderation. Spinach is a dark leafy green crop with an impressive nutrient profile.

Is spinach better raw or cooked?

Raw spinach provides a lot of fiber, but cooked spinach may provide more beta carotene: One study found that three times as much beta carotene — an antioxidant that's a form of vitamin A — was absorbed from cooked spinach compared with raw spinach.

Buying, Cooking, and Recipes

Linnea Covington has been writing about food for over a decade. From farmers' markets to award-winning restaurants, if the eats prove good, she's there, often trailed by her two young boys.

What Is Spinach?

Spinach is a type of leafy green vegetable that can be eaten cooked or raw and is found on all sorts of menus and in a wide range of recipes. It is typically available as whole leaf, with larger leaves and thicker stems, and as baby or spring spinach, with smaller, more delicate leaves and stems that are ideal for raw applications.

How to Use Spinach

Spinach is an incredibly versatile vegetable that works well eaten raw or cooked and with sweet or savory ingredients. It just needs a good rinse before use and is often sold already rinsed and dried.

What Does Spinach Taste Like?

Spinach can taste a little bitter and some detect a metallic taste thanks to the vegetable's iron content. This is one reason pairing creamy ingredients with the green works so well, it tends to tame whatever aftertaste you may experience.

Spinach Recipes

Spinach pops up in all sorts of dishes including soups, dips, salads, pizza, and pasta. It can be the star of the meal or a sidekick, whether it's cooked or served raw.

Where to Buy Spinach

Spinach can be found in any grocery store in a variety of ways. It's available fresh in bunches, stems intact, or pre-washed in five-ounce to one-pound bags or plastic clamshells for easy eating, such as for salads.

Storage

Wash spinach in cold water and dry thoroughly, either using a salad spinner or paper towels. Once dry, add to a paper-towel-lined container or plastic bag and store in the crisper drawer of the fridge. Depending on how fresh it was when bought, it will keep a week or so this way.

Etymology

Originally from Persian aspānāḵ, entering into the European languages by way of Latin, which received it from Arabic. The English word "spinach" dates to the late 14th century from espinache ( French: épinard ).

Taxonomy

Common spinach ( S. oleracea) was long considered to be in the family Chenopodiaceae, but in 2003 that family was merged into the Amaranthaceae in the order Caryophyllales. Within the family Amaranthaceae sensu lato, Spinach belongs to the subfamily Chenopodioideae.

Nutrients

Spinach, along with other green, leafy vegetables, contains an appreciable amount of iron attaining 21% of the Daily Value in a 100 g (3.5 oz) amount of raw spinach.

History

Spinach is thought to have originated about 2,000 years ago in ancient Persia from which it was introduced to India and ancient China via Nepal in 647 AD as the "Persian vegetable". In AD 827, the Saracens introduced spinach to Sicily.

In popular culture

The comics and cartoon character Popeye the Sailor Man has been portrayed since 1931 as having a strong affinity for spinach, particularly the canned variety. He becomes physically stronger after consuming it.

Iron

A lack of iron in the diet can affect how efficiently the body uses energy. Spinach is a great source of iron. Make sure to combine vitamin-C-rich foods such as citrus fruits with plant iron like spinach to improve absorption.

Calcium

Spinach contains approximately 250 mg of calcium per cup. However, it is less easily absorbed than calcium obtained from dairy sources. Spinach has a high oxalate content, which binds to calcium. This makes it difficult for our bodies to use.

Magnesium

Spinach is also one of the best sources of dietary magnesium, which is necessary for energy metabolism, maintaining muscle and nerve function, regular heart rhythm, a healthy immune system, and maintaining blood pressure. Magnesium also plays a part in hundreds more biochemical reactions that occur in the body.

Cancer prevention

Spinach and other green vegetables contain chlorophyll. Several studies, including this 2013 study carried out on 12,000 animals, have shown chlorophyll to be effective at blocking the carcinogenic effects of heterocyclic amines.

Asthma prevention

A study of 433 children with asthma between the ages of 6 and 18 years, and 537 children without, showed that the risks for developing asthma are lower in people who have a high intake of certain nutrients.

Lowering blood pressure

Due to its high potassium content, spinach is recommended for people with high blood pressure.

Bone health

Low intakes of vitamin K have been associated with a higher risk of bone fracture.

Physical description

The edible leaves are arranged in a rosette, from which a seed stalk emerges. The simple leaves are somewhat triangular or ovate and may be flat or puckered. The flowers are inconspicuous and produce small dry fruits. Spinach requires cool weather and deep, rich, well-limed soil to give quick growth and maximum leaf area.

Other spinach plants

A number of other leafy greens are also known as spinach. Sissoo spinach, also called Brazilian spinach ( Alternanthera sissoo ), is in the same family as true spinach and is cooked similarly. Mountain spinach ( Atriplex hortensis) is similar to lamb’s quarters and is cultivated as a potherb for its young leaves.

Spinach is nutrient-rich

Three cups of raw spinach provides just 20 calories, no fat, 2 grams of protein, and 3 grams of carbohydrate with 2 grams as fiber (so 1 gram of net carbs). Though it has so few calories, spinach is packed with nutrients. A three cup portion provides over 300% of the daily need for bone-supporting vitamin K.

Spinach is high in antioxidants

In addition to its many vitamins and minerals, spinach provides antioxidants tied to anti-inflammation and disease protection. These include kaempferol, a flavonoid shown to reduce the risk of cancer, as well as slow its growth and spread.

Spinach is a functional food

In a study published in the journal Food & Function, researchers summarize the protective effects of spinach, based on the activity of its naturally occurring phytochemicals and bioactive compounds. They state that these spinach-derived substances can reduce oxidative stress, DNA damage, and disease.

Spinach supports brain health

The anti-inflammatory effects of spinach make it a key contender for protecting the brain, particularly with aging. In one study, researchers tracked the eating patterns and cognitive abilities of more than 950 older adults for about five years.

Spinach may help manage blood pressure

Spinach is a source of naturally occurring nitrates, compounds that open up blood vessels to improve blood flow and ease the workload on the heart. In one small study, published in The Journal of Nutrition, 11 men and seven women consumed four different nitrate-rich drinks, including a spinach beverage.

Spinach protects eye health

One of the antioxidants in spinach, called lutein, has been shown to reduce the risk of age-related macular degeneration (AMD), an eye disease that can blur the sharp, central vision required for activities like reading and driving. AMD is a leading cause of vision loss for people age 50 and older.

How cooking spinach affects its nutrients

While I recommend incorporating spinach into both raw and cooked dishes, some research shows that not cooking the greens is the best way to preserve its lutein content.

1. Kale

Since it has an almost identical nutrient profile and a very similar taste, you can easily substitute spinach for kale. This spinach alternative is a great addition to any salad, as well as soups and pasta. Also, if you’re a fan of veggies on your pizza, try throwing some kale on top!

2. Collard Greens

Collard greens are very similar to kale and cabbage in texture. There are numerous ways to incorporate this substitute for spinach in your dishes. You can steam them, use them raw in your salad, or make a stew with ham hocks.

3. Cabbage

Cabbage comes in a variety of colors, including green, white, and purple. It is possibly the most versatile vegetable similar to spinach, as the options when it comes to cabbage dishes are endless. The most popular cabbage varieties include green cabbage, red cabbage, Napa cabbage, and bok choy .

4. Watercress

Watercress is so similar to baby spinach that it can sometimes be hard to distinguish between the two. This spinach replacement belongs to the family of cruciferous vegetables, just like arugula, broccoli, Brussels sprouts, and kale. In ancient times, it was an irreplaceable food in the diet of Roman soldiers.

5. Beet Greens

When cooked, beet greens look almost identical to spinach, which makes them a perfect spinach substitute. Their leaves are tender, and the stems cook faster than kale if you’re looking to save some time.

6. Swiss Chard

Some people avoid using Swiss chard in their cooking due to its unique earthy taste. For others, this specific aroma is precisely what makes this vegetable stand out. Swiss chard is a staple in Mediterranean cooking, and one of the most common greens in their salads.

7. Arugula

You may have heard different terms for arugula, such as rucola, rucoli, rocket, roquette, and colewort. While it is usually not cooked, arugula is a great alternative for spinach in your salads. However, arugula is great on pizza and pasta – as long as you don’t overcook it!

Overview

Etymology

Taxonomy

Nutrients

History

Production, marketing, and storage

In popular culture

See also