Spinach

Spinacia oleracea

leaf · vegetable

Tender leaves of a plant from Persia, whose name comes from the Persian āsfanāǧ; raw in salads or cooked. Rich in folate, lutein and nitrates.

Origin

Persia

Season (United States)

March to June · grows in your region

Preparation

The stems are eaten with the leaves. Rich in oxalates, which hold back the calcium and iron of the meal. A quick blanching, water discarded, removes a good part of them. It grows at ground level and catches the splashes of watering: washing it leaf by leaf, in plenty of water, beats a quick rinse of the whole bunch. High in purines: to rotate rather than stack, if the ground is sensitive.

Molecules

Beta-carotene (vitamin A) · Lutein and zeaxanthin · Betaine · Vegetable nitrates · Folates (B9) · Vitamin K1 · Vitamin B6 · Plant iron · Magnesium · Potassium · Manganese · Vitamin B2 (riboflavin) · Vitamin B8 (biotin) · ChlorophyllIn small amounts, not counted Saponins · Vitamin C · Vitamin E · Plant omega-3 (ALA) · Vitamin B5 (pantothenic acid) · Molybdenum · CholineWhat slows things down Oxalates · Purines

Did you know?

Popeye thought it was full of iron: its content is nothing exceptional, and its oxalates hold back a good part of it.